Thanks in part to social media and a growing number of outspoken celebrities
and public figures, the stigma surrounding mental health — and, perhaps
more important, the stigma surrounding mental health therapy — is being
reduced.
But
not everyone in need of mental health help is receiving it — not by a
long shot. Research shows that approximately 44 million adults in the
United States are affected by mental illness in a given year, yet only half receive treatment.
And often those people in therapy have waited years — sometimes decades
— after first experiencing symptoms to talk to someone about their
problems.
That
said, there's a glimmer of hope. Even though many people in need of
treatment have yet to receive it, more people in America — especially
younger generations — are, at the very least, open to therapy. A 2018
survey from the marketing research firm Barna found that 36 percent of participants were open to the idea of therapy.
Whether
you're currently in therapy or are just coming around to the idea of
it, it's important to consider which type of treatment is best for you.
From marriage counseling to art therapy, here are several types of
mental health therapy available in the United States — because no one
should suffer in silence.
1. Cognitive Behavioral Therapy (CBT)
Cognitive behavioral therapy
— a solution-oriented approach that encourages people to change their
behavior and views of themselves by changing the way they think — has
become increasingly popular in the past few years.
Los Angeles-based cognitive behavioral therapist Nick Holt
says that CBT is meant to be short-term and targets goals and problem
solving. "CBT is focused on 'automatic thoughts,' which are reflexive
thoughts about ourselves, others and the world," Holt says. "These
thoughts are representative of the core beliefs we hold of ourselves,
such as believing we're inadequate or defective."
This
approach to treatment can be tailored to each patient's underlying
issues, including phobias, addictions, anxiety, insomnia and depression,
says David Plotkin,
Ph.D., a clinical psychologist and instructor at UCLA. So the way he
approaches sessions with someone who battles depression is different
from the way he coaches those dealing with obsessive compulsive
disorder.
Keep
in mind, though: No form of therapy is magic. "You may not notice
immediate results," Holt says. "However, within a committed and
connected psychotherapeutic relationship you may begin to experience
some relief."
2. Interpersonal Therapy (IPT)
Interpersonal psychotherapy
is typically used to treat mood disorders, with the primary goal being
to improve a person's relationships and social interactions in order to
help reduce the duress they're under. IPT, which is considered a newer
form of therapy, also has been proven effective for people experiencing
distress from a specific life event, such as moving, divorce, the death
of a loved one or retiring.
Like
cognitive behavioral therapy, IPT doesn't focus on the past, but
instead what's currently going on in a person's life. The main
difference is that IPT focuses on how a person's thoughts and behaviors
apply to their relationships (as opposed to a someone's
self-perception). Additionally, IPT doesn't dwell on the negative
byproducts of unhealthy relationships, just the relationships
themselves.
When
a person signs on for IPT, it's for a set period of time, with
treatments typically lasting 12 to 16 weeks. A session may involve role
playing interactions that took place outside of the office to see how a
person could have handled things differently or more effectively. Group
sessions are also common in IPT, as people are able to practice their
interpersonal skills in a safe, nurturing environment.
3. Marriage and Family Therapy
Another
short-term mental health therapy is marriage and family therapy, often
referred to as couple's counseling or family counseling. This type of
therapy, which usually lasts around 12 weeks, focuses on improving the
relationships between two people in a romantic relationship or between
members of a family.
In marriage therapy, which was found to be effective for seven out of 10 couples in one 2011 study,
therapists often meet with individuals first, and then the couple. In
family therapy, sessions are often together, with the therapist
occasionally meeting with people individually if needed. Typically,
marriage and family therapists identify roles that contribute to
behavior that causes conflicts and explore ways to actively resolve
issues between people. That said, it can also benefit people
individually.
"Marriage
and family therapy is helpful for individual or relational work, and,
depending on your clinician's specialty, it can help you process and
gain better coping skills for a range of struggles from anxiety to
depression, trauma, marital strife and grief and loss," says Nicoletta Heidegger, an associate marriage and family therapist in Los Angeles.
Looking into marriage counseling? Don't wait too long
and make sure you're enlisting a certified marriage and family
therapist, preferably one specializing in the area you're looking to
improve. "Many MFTs choose to specialize in a particular realm and with a
specific population," says Heidegger, who specializes in issues
relating to sex and sexuality.
4. Psychodynamic Therapy
Psychodynamic therapy
is a traditional form of mental health therapy that employs in-depth
conversations that address a patient's external world. It's used mainly
with those dealing with depression, but it can also work for people
dealing with addiction, social anxiety disorder and eating disorders.
In
psychodynamic therapy, people are urged to talk about anything and
everything that comes to their mind, with the overall goal of putting
negative symptoms into remission and increasing the individual's
self-esteem. Typically, this type of therapy is ongoing and works best
for people who are aware of their issues, but don't quite have the tools
to resolve them on their own.
5. Art Therapy
In
art therapy, people are encouraged to express themselves creatively in
the form of drawing, painting, collages, sculpting and other media.
During art therapy sessions,
which are often used with children (but can be used for adults as
well), the patient and the therapist will come up with a piece of art to
create. The therapist will often observe (without judgment) the person
as he or she creates. Once the piece is finished, the art therapist will
analyze the colors, textures, etc., for emotional undertones.
Art
therapy also often includes a form of traditional mental health
therapy, such as talk therapy, and the process of creating the art in
and of itself is said to have many benefits, particularly for children,
including improving problem-solving skills, interpersonal skills and
coping strategies.
6. Psychoeducation
Though
it's been around for quite a while, psychoeducation — the process of
giving individuals (and family members) a stronger base of knowledge
about their psychological condition — is more popular than ever.
Though
not a specific form of therapy, psychoeducation is crucial in arming
people with necessary knowledge about their condition, coping strategies
and how and where to get help.
According to Good Therapy,
psychoeducation is important, as "many individuals who have a mental
health condition know little or nothing about the condition they have
been diagnosed with, what they might expect from therapy or the positive
and negative effects of any medications they may be prescribed."
Psychoeducation
can come in a number of forms, including formal classes, support groups
or a therapist explaining to a patient how their mental health issue
may impact their life.
7. Hypnotherapy
Hypnotherapy
is often used in conjunction with another form of mental health therapy
and typically used to help a person deal with a specific behavior, such
as smoking, insomnia, phobias and sexual dysfunction. Hypnotherapy
works by inhibiting part of the brain.
"In
hypnosis, our centers of awareness shift to the internal structures of
the brain involved in unconscious processes and long-term memory," says John Mongiovi,
a New York City-based board certified hypnotist. "The critical faculty
of the conscious mind becomes inhibited, so suggestions can be accepted
more readily."
In
a typical hypnotherapy session, an individual closes their eyes and is
helped to relax deeply. The hypnotist then delivers suggestions and
guides the person's imagination. "In some cases, the trance can bring
forth memories and resources not normally accessible to the conscious
mind," Mongiovi says. "Hypnosis can also reduce stress and anxiety by
activating the relaxation response of the parasympathetic nervous
system."
How to Find the Right Therapist
Perhaps
just as important as finding the right type of mental health therapy is
finding the right therapist within that specialty. Dr. Plotkin suggests
asking around for a personal recommendation from someone you know and
trust. If that doesn't work, he recommends visiting a professional
organization, such as the Association for Behavioral and Cognitive Therapies.
"I
personally think that the most important factor is, what does it feel
like to be in the room with the therapist?" Dr. Plotkin says. "Do you
feel comfortable and have a good connection? Is this someone with whom
you have a good rapport? If you were to come back, would you look
forward to seeing the therapist again?"
For
those reluctant to see a therapist or for people with extremely busy
schedules, there are a number of apps that offer therapy to individuals
via Skype, email or other forms of communication that isn't in person.
The Anxiety and Depression Association of America has a list of apps that meet its approval.
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