Discover types and benefits of psychotherapy

Psychotherapy plays a crucial role in improving mental health and overall well-being. It is a professional intervention that should be conducted exclusively by a psychologist. It helps individuals cope with various emotional, psychological, and social difficulties they may experience. In today's world, where demands are constantly increasing, well-conducted psychological therapy is becoming increasingly necessary.

However, it's important to remember that therapeutic approaches are diverse and tailored to the individual needs of patients. They range from traditional approaches such as psychoanalysis and cognitive-behavioral therapy to modern and less conventional methods. Each aims to support the patient on their unique journey to mental health, providing lasting changes.

Although psychotherapy might seem complex and intricate to many, its main goal is to help individuals achieve a better understanding of themselves and their difficulties. Together with a therapist, patients learn new ways of thinking, including how to handle challenges and develop healthier habits and behaviors. It is worth taking a closer look at the various types of psychotherapy and the benefits they can bring.

One of the most commonly used therapies is cognitive-behavioral therapy (CBT), which many people know and value. It focuses on identifying and then modifying certain thinking and behavior patterns that affect the client's emotions and well-being. CBT is based on the rational assumption that our thoughts, feelings, and behaviors are closely interconnected, and changing one of these elements can lead to lasting improvements in all of them.

One of the primary goals of CBT is to teach the patient techniques for handling difficult situations, including stress management strategies, which often cause difficulties. CBT therapists frequently use various exercises and homework assignments to help patients practice new skills and techniques in daily life. This allows patients to quickly notice improvements in their well-being and overall quality of life.

The benefits of cognitive-behavioral therapy are numerous. Patient experiences show that this therapy is effective in treating disorders such as depression, anxiety, phobias, and eating disorders, among others. CBT is also often used in couples therapy, where transactional analysis created by Eric Berne is also recommended.

CBT is a short-term therapy, meaning that clients can achieve significant results in a relatively short period of time. This makes it an attractive option for those seeking quick and lasting changes in their lives.

On the other hand, psychodynamic therapy originates from the psychoanalysis of Sigmund Freud, and focuses on exploring unconscious processes that influence the patient's thoughts, feelings, and behaviors. The fundamental premise of psychodynamic therapy is the belief that many of our emotional problems stem from unresolved internal conflicts and past experiences that impact our present life.

During psychodynamic psychotherapy, an experienced therapist helps the patient uncover and understand unconscious conflicts and their effects on current life. This therapy often involves exploring the patient's life, including their past, relationships with others, and inner desires and fears. Through proper psychological analysis, the patient gains a better understanding of themselves and their behaviors.

One of the main goals of a well-conducted psychodynamic therapy is to achieve internal insight, which is a deep understanding of oneself and one's motivations. This insight allows the patient to increase self-awareness, which in turn facilitates making healthier decisions. It also helps in coping with stress and other emotional difficulties.

The benefits of psychodynamic therapy include improved self-awareness and a better understanding of one's emotions. It may also lead to improved relationships with others, reflecting a biopsychosocial perspective. By nature, psychodynamic therapy tends to last longer than, for example, CBT. Some psychologists believe it provides deeper and more lasting effects than some other psychotherapy approaches.

Humanistic therapy, also known as person-centered therapy, is a psychotherapeutic approach developed by Carl Rogers. It focuses primarily on the unique experiences and potential of each individual with a high degree of authenticity, empathy, and unconditional positive regard in the therapeutic process, thus building a supportive relationship.

In humanistic therapy, the therapist strives to create a safe and supportive environment in which the patient can openly share their thoughts and feelings. The therapist listens without judgment, offering empathetic support. This helps the patient in discovering their own resources, which promotes self-development.

Humanistic therapy is particularly effective in working with individuals who experience low self-esteem or issues in interpersonal relationships, as well as in cases of existential crises, where it excels. By increasing self-acceptance and self-awareness, patients lead a more fulfilling life, based on healthier thinking heuristics.

The main benefits of humanistic therapy include increased self-esteem and better understanding of oneself. It also influences the improvement of relationships with others, which stems from self-acceptance. This therapy can also help with coping with anxiety, depression, and stress by strengthening the patient’s internal resources.

Systemic therapy, also known as family therapy, focuses on understanding and modifying behavior patterns within the context of the family system or other social group. This therapy is based on the assumption that an individual's problems are often related to the functioning of the entire system in which they live.

In systemic therapy, the psychologist works with the family or social group to identify dysfunctional communication and behavior patterns that affect difficulties. The goal of this psychotherapy is to improve relationships and interactions within the system, leading to reduced tensions and conflicts. Systemic therapy can involve both individual and group sessions, depending on the patients' needs.

The benefit of systemic therapy is improving communication and mutual understanding within the family or group. However, there are additional benefits, as it also helps in resolving conflicts and building emotional bonds, thus providing comprehensive support for the healthy development of individuals within their social relationships, which are sometimes underestimated.

Systemic therapy is particularly effective in working with families experiencing parenting difficulties or marital problems. It is also used for treating addictions as well as many other crises. By understanding and modifying behavior patterns, this therapy contributes to long-lasting and positive changes in the lives of patients.

One less known approach is provocative therapy, which remains one of the less conventional types of psychotherapy. However, it is a effective approach developed by Frank Farrelly. It is characterized by the use of humor, irony, and provocation as therapeutic tools. The provocative therapist intentionally confronts the patient with their beliefs and behaviors. This often happens in a humorous and unexpected manner to provoke reflection and changes, sometimes based on rebellion.

The primary goal of provocative therapy is to evoke strong emotional reactions in the patient, which lead to deep reflection and behavioral change, which is why some consider it a form of Socratic dialogue. The provocative psychotherapist acts in a direct and shocking way, but at the same time empathetic and supportive. This method is particularly effective when working with patient groups who resist traditional forms of therapy.

The broad benefits of provocative therapy include quickly breaking down the patient's resistance, leading to increased motivation for change by creating new perspectives on further functioning. This therapy can be exceptionally helpful for individuals who have been stuck in their thinking patterns for a long time and need a strong impulse to change.

Although considered controversial, provocative therapy has its place in the arsenal of essential therapeutic tools as a effective method for working with certain patients. Its unconventional approach leads to quick and lasting results, provided it is conducted by a skilled and empathetic therapist with the right preparation and sense of humor.

Developed by Albert Ellis, ABC therapy is a component of the effective Rational-Emotive Behavioral Therapy (REBT). The ABC model is based on the widely supported premise that emotions and behaviors do not result directly from life events (A - activating event), but from beliefs about those events (B - beliefs), which in turn lead to consequences in terms of behaviors and emotions (C - consequences). In creating it, Ellis suggested that irrational beliefs are the main cause of difficulties. Thus, changing beliefs leads to healthier emotional responses.

In practice, ABC therapy begins with identifying the activating event (A). This is any situation that triggers strong emotional reactions, such as criticism from a supervisor or an argument with a loved one. After identifying it, the therapist and the patient jointly analyze the beliefs (B) that the patient holds about this event. These are often irrational or negative thoughts, such as "I must always be perfect" or "If someone criticizes me, it means I am worthless."

After identifying the irrational beliefs, the therapist works with the patient to challenge them. Next, they replace these with rational and healthy thoughts, which are instilled in the mind. This process is known as disputing (D - disputing beliefs). The therapist asks questions that help the patient understand that their beliefs are false, illogical, or unhelpful. As a result, a patient who thought they must be perfect might begin to think that they can strive for perfection, but they do not need to be perfect to be a valuable person.

The ultimate goal of ABC therapy is to achieve rational consequences (E - new emotional and behavioral effect). By changing irrational beliefs, the patient begins to experience more pleasant emotions and behaves in a healthier manner. Benefits of REBT therapy include better stress management, improved well-being, and healthier interpersonal relationships. Moreover, ABC therapy is extremely effective for many patients in treating anxiety disorders, depression, or phobias, as well as other difficulties where the presence of irrational thoughts plays a key role.

In every case, communication with the patient is a crucial element of a psychologist's work. The Calgary-Cambridge Guide provides valuable tips and frameworks for effective interaction. It focuses on five main stages of the conversation: opening the session, gathering information, building rapport, providing information, and closing the session. Each stage of the therapeutic session is essential for establishing trust, understanding, and effective collaboration with the patient.

The first stage is opening the session, which is crucial for setting the appropriate tone for the conversation. The psychologist should welcome the patient, then introduce themselves and explain the purpose of the meeting. It is important to create an atmosphere of mutual trust where the patient feels safe and comfortable. This may include asking about the purpose of the visit as well as if they had any difficulties reaching the appointment, which helps in relieving initial tension that may be present.

The second stage, gathering information, involves the competent psychologist actively listening to the patient, asking questions, and observing their behaviors and reactions. By using techniques such as open-ended questions, paraphrasing, and clarification, the psychologist can obtain a fuller picture of the patient's difficulties. It is important that the patient feels their words are valued and that the psychologist is genuinely interested in their experiences and feelings. This helps to build trust, which is essential for further therapeutic work.

The third stage is building rapport, which is essentially a continuous process, lasting throughout the therapy. The psychologist should show empathy, acceptance, and respect toward the patient. It is important to avoid judgment and criticism, and instead focus on supporting the patient in their journey to understanding and resolving issues. A therapeutic relationship based on trust and mutual respect is the foundation of effective therapy.

According to the Calgary-Cambridge Guide, the last two stages, as important as the others, are providing information and closing the session, which should not be overlooked. During the information provision, the psychologist should clearly and understandably explain the diagnosis, as well as the proposed therapy methods and expected outcomes. It is essential to ensure that the patient understands the provided information and has the opportunity to ask questions. Closing the session should include summarizing the discussed issues, i.e., establishing a plan for future action, as well as asking the patient about their feelings and expectations regarding further therapy. Attention to these stages helps the patient feel more engaged and aware of their therapeutic journey.

Originally, the Calgary-Cambridge Guide was created for doctors, but over time it has also been adapted for professions such as veterinarians and physiotherapists, gaining increasing popularity. It is part of many hours of training aimed at developing skills in specialist-patient communication, which is an integral part of treatment.

Interestingly, psychologist-patient communication is often neglected in Polish universities. It is usually covered in theoretical classes, sometimes with brief role-plays. As a result, many Polish psychologists lack competencies in this area immediately after graduation. Meanwhile, using the Calgary-Cambridge Guide in psychologist-patient communication allows for creating an effective and supportive therapeutic relationship. With these frameworks, the psychologist can better understand the patient's needs and build trust to collaboratively work towards achieving therapeutic goals. Therefore, many communities advocate for the inclusion of communication training in the curriculum.

Psychotherapy offers a wide range of methods and techniques that can be tailored to the individual needs of the patient. From traditional approaches such as cognitive-behavioral and psychodynamic therapy to relatively less conventional therapeutic methods like provocative therapy, each of these forms aims to support the patient in their journey to mental health, facilitating better functioning.

The most frequently mentioned benefits of psychotherapy are numerous and include improved self-awareness. They also enable better emotion regulation, which impacts interpersonal relationships and overall quality of life. The choice of the appropriate form of therapy depends on the individual needs and preferences of the patient, as well as the specifics of their issues.

Psychotherapy can significantly improve sleep quality, which is a crucial element of mental and physical health. Many people suffering from insomnia or other sleep disorders experience these as secondary effects of emotional difficulties such as anxiety, stress, or depression. Psychotherapy, through various techniques and approaches, helps patients cope with problems, which indirectly improves their sleep.

Particularly helpful is cognitive-behavioral therapy, especially CBT-I. This is a specific form known as cognitive-behavioral therapy for insomnia, which focuses on changing negative thoughts and behaviors related to sleep. Therapists teach patients relaxation techniques as well as methods for dealing with thoughts that may disrupt sleep. By implementing healthy sleep habits, patients can experience restful sleep.

Other forms of psychotherapy, such as psychodynamic or humanistic therapy, can also positively impact sleep. This occurs through stress reduction, leading to better well-being. Addressing deeply rooted internal conflicts and increasing self-awareness and self-acceptance often results in reduced anxiety and tension, which promotes better sleep. Patients in psychotherapy learn to identify emotions and then manage them, which translates into better sleep in the long term.

However, provocative therapy, though less conventional, can also contribute to improved sleep quality. By provoking reflection combined with eliciting strong emotional reactions, patients can release stress and tension, leading to more restful sleep. The awareness that they can laugh at themselves and their difficulties provides a sense of relief. Additionally, it helps reduce unpleasant thoughts that may disrupt sleep.

We also encourage you to explore other articles on the best sleep and health blog, as well as the Encyclopedia of Healthy Sleep prepared by the ONSEN® team of specialists. For those who care about spine health, we recommend a set of spine exercises prepared by our physiotherapist.