PsychotherapyDefinition, Benefits, and Approaches

What is psychotherapy?

Psychotherapy, sometimes also referred to as talk therapy, involves working with a professional who can help you identify, explore, and address problems in your life. These can range from managing symptoms of mental health problems to coping with emotional issues, such as grief and trauma, to resolving unhealthy behaviors like addiction or self-isolation. Psychotherapy can offer you a safe space to talk openly about your concerns, reflect on possible solutions, build coping skills, and feel heard.

Psychotherapy can be conducted in a range of different settings. You might work one-on-one with a therapist to explore the roots of your social anxiety and come up with ways to manage your fears, for example. Or you might attend couples therapy with a spouse as you work to rebuild trust. You could also take group therapy sessions so you can process traumatic events alongside other people who were similarly affected. Its versatility and effectiveness make it a go-to treatment option for all kinds of mental health issues.

If you’re curious about how psychotherapy sessions might improve your life, getting to know the history of the practice and its many forms can help you decide if it’s right for you.

Brief history of psychotherapy

It’s difficult to pinpoint the exact start of psychotherapy. For ages, civilizations have used informal methods of counseling to improve mental health. However, early interventions were often rooted in magical and spiritual beliefs and lacked an organized theory about mental health.

Neurologist Sigmund Freud is often considered a key figure in the development of modern psychotherapy. Alongside physician Josef Breuer, Freud explored the “talking cure”—that is, the concept that talking to a therapist can improve well-being—and explained how to apply it in a systematic and effective way.

Many other theorists would later contribute to the expanding field of psychotherapy. For example, the work of Albert Ellis and Aaron T. Beck led to cognitive behavioral therapy (CBT), and figures like Abraham Maslow and Carl Rogers helped shape the humanistic approach.

Types of psychotherapy

Today, psychotherapy comes in various forms. Not all psychotherapists specialize in the same approach, so it helps to familiarize yourself with a few of the more common options.

Cognitive behavioral therapy (CBT)

Cognitive Behavioral Therapy (CBT) focuses on helping you notice the connection between your thought patterns and behaviors, and then making adjustments to improve your life. For instance, you might learn to recognize self-defeating thoughts—such as, “No one wants me around,”—that contribute to your tendency to self-isolate. Then, with the help of a therapist, you’d practice coping skills to manage the issue, such as challenging negative thoughts as they come up.

Psychoanalysis and psychodynamic therapy

Psychodynamic therapy aims to make you more aware of how unhealthy behaviors may connect to your past experiences and unconscious thoughts and feelings. For example, you might cling to friends because you always expect them to abandon you, and you might be unaware that this behavior is rooted in childhood neglect.

Psychodynamic therapy is sometimes used interchangeably with psychoanalysis. However, the latter is more intensive, with sessions taking place multiple times each week.

Humanistic therapy

Humanistic therapy empowers you to make your own decisions and chart your own path toward personal growth. It pushes aside the idea that the therapist “knows best ” and emphasizes individual responsibility and self-determination. For instance, in times of uncertainty, your therapist might encourage you to follow your values and hone in on what feels most meaningful to you.

Integrative or holistic therapy

In integrative or holistic therapy, the therapist looks at you as a “whole” person, rather than trying to just treat a specific symptom and problem. The idea is that every part of you—for instance, your body and emotions—is connected, so treatment can be personalized and involve a combination of approaches. If you’re struggling with anxiety disorders, holistic treatment might involve a physical element, such as yoga, a nutritional plan that emphasizes stress-reducing foods, and mindfulness meditation practices to make the feelings less overwhelming.

Emerging formats: Online and group sessions

Psychotherapy can also come in different formats, such as online therapy—or telehealth—and group sessions. With online therapy, you interact with a mental health provider via an online video or audio connection rather than visiting their office. Some therapists offer this telehealth option through their private practices, but you can also find third-party platforms that match you with therapists who are part of their network. Some major benefits of the online format are increased access and convenience. However, online therapy might not be for everyone, and it may require additional precautions, such as taking steps to safeguard your personal information.

Group sessions can be beneficial in connecting you with others who are experiencing similar issues. You can swap stories with other members, receive feedback, and collaborate with them on finding solutions to your shared problems. However, this format also has some potential disadvantages, such as overly talkative members dominating the conversation while others stay quiet. Group sessions can involve people you’ve never met, or in the case of family therapy, they can incorporate those closest to you.

Benefits of psychotherapy

The vast majority of people who pursue psychotherapy reap some sort of benefit. The effectiveness of therapy can depend on various factors, such as the issue you’re trying to treat and how well you work with your therapist. In some cases, the improvement is measurable even with a brain scan. Studies have found that psychotherapy helped normalize brain activity in people with conditions like panic disorder, schizophrenia, and depression.

Some of the potential benefits include:

Reduced symptoms of mental health conditions

Psychotherapy can help you manage symptoms of many different mental health conditions, such as depression, anxiety, and trauma. If you experience obsessive-compulsive disorder (OCD), for example, psychotherapy can help you reduce the unwanted thoughts and repetitive behaviors that come with the condition.

Increased self-awareness

Talking to a therapist can help you identify the origins of unhealthy behaviors and thought patterns. You might examine the roots of self-sabotaging habits, such as perfectionism or procrastination. If you’re managing a personality disorder, building self-awareness through psychotherapy can be a crucial step in treatment.

Improved quality of life

The coping skills you learn in therapy, such as mindfulness or journaling, can enhance your overall sense of well-being. You might have an easier time handling stress at work or simply being in the moment when you’re enjoying your hobbies.

Stronger relationships

Whether you undergo psychotherapy one-on-one or as a couple, it can help improve your most important relationships. One-on-one, a therapist may teach you emotional regulation tools that help you to better manage your anger or anxiousness in social settings, for example. In couples therapy, you and a partner might discover better ways to handle conflict in your relationship.

Safe space in tough times

When you’re experiencing major life changes, such as the loss of a loved one or the end of a relationship, therapy can provide you with a safe, nonjudgmental space to talk through your feelings. It allows you the opportunity to reflect on these life changes, feel heard, and come up with ways to adapt and grow.

Psychotherapy vs. counseling

Some people use counseling and psychotherapy interchangeably. There is some overlap between the two practices, as well as subtle distinctions, such as different training and specialties.

Either can better your sense of well-being and help you navigate tough issues in life, including unhealthy relationships, addiction, or bereavement. However, counseling tends to focus on practical solutions, while psychotherapy is often a more in-depth process. For instance, you might go to a counselor who specializes in addiction to learn strategies to cope with cravings. A therapist might offer similar guidance, while also exploring the root causes of your cravings. Similarly, a marriage counselor might help you practice healthier communication habits, while a therapist may go further and help you reflect on recurring issues in your relationships and explore ingrained insecurities.

Is psychotherapy right for me?

Most people can benefit from psychotherapy, whether they’re dealing with a major life challenge, such as divorce or grief, struggling with symptoms of a mental health issue, or simply looking to achieve personal growth. However, certain personality traits can get in the way of successful treatment. For instance, people with high levels of narcissistic traits—arrogance and self-importance—and people who have borderline traits—such as unstable mood, behavior, and self-image—can be hard to treat. They might enter sessions feeling distrustful of or even antagonistic toward a therapist. Or they might be less willing to be self-reflective, which is an important aspect of psychotherapy.

On the other hand, if you feel motivated to receive treatment and are hopeful that it will help, your application and positive outlook can help you collaborate effectively with a therapist. Even if you show up with a sense of reluctance or skepticism, you may still experience the benefits over time.

Potential drawbacks

As with any treatment, psychotherapy can have some drawbacks. Some people might find that this type of therapy doesn’t lead to any positive changes. Others might find that it even creates additional problems.

Treatment limitations. Talk therapy can help treat a variety of conditions, but it’s not a cure-all and may also require supplemental treatments to be effective. More severe mental health conditions, such as schizophrenia and bipolar disorder, often require other forms of treatment, such as medication, alongside psychotherapy.

Therapy dependency. Although a therapist is there for support, it’s possible to rely too heavily on them. You might begin to feel lost or increasingly anxious if a session is cancelled or your therapy comes to an end. Or maybe you have a hard time independently problem-solving or developing coping skills without your therapist’s constant guidance or reassurance.

Therapist or treatment mismatch. For psychotherapy to be effective, you need to find a therapist who’s a good fit, one you feel comfortable opening up to. If you don’t have a good rapport with your therapist, they don’t make you feel heard, or you don’t understand the treatment, the sessions could become more frustrating and draining than helpful.

Worsening symptoms, such as increased anxiety or hopelessness. If your depression symptoms remain unchanged after multiple sessions, for example, it’s understandable that you may start to despair or worry that you’ll never feel better. However, it’s also important to remember that in some cases worsening symptoms can be a temporary side-effect of treatment. For instance, talking about your trauma may initially cause unpleasant memories to resurface as you work towards healing.

Effects of stigma. In some cultures and communities, there can still be a stigma attached to having mental health issues. If you feel ashamed about your struggles, or expect other people to judge you for going to therapy, it may cause you additional stress or exacerbate your symptoms.

Time and money investment. Psychotherapy requires a commitment of both money and time. If you’re struggling to afford the cost of therapy, it could create financial stress and negate the effectiveness of treatment. If you’re juggling work, school, or caregiving responsibilities, making time for therapy can also feel like one more chore on an already unmanageable to-do list. Online therapy can be a helpful option as it reduces travel time and saves on additional expenses such as gas or parking.

Managing expectations

If you go into sessions with the wrong set of expectations, you might leave feeling discouraged. Here’s what you should know before starting psychotherapy.

Be willing to explore your options. It’s important to find a therapist who is a good fit for you. You’ll see more progress when your therapist makes you feel comfortable, heard, and understood. However, it often requires talking to several therapists to find one who’s right for you. If you feel uncomfortable or judged by the therapist, don’t feel bad about trying someone new.

Be realistic in your goal setting. You’ll likely work with your therapist to develop goals for your treatment. It’s important to be realistic. For instance, if your goal is to manage symptoms of bipolar disorder, don’t expect to become an expert in navigating mood swings overnight. You’ll want to set incremental goals, and with some patience, you’ll see that small victories add up over time.

Be patient with yourself. Setbacks occur, even when you’re dedicated to the sessions. Also, know that progress can look different for everyone. Don’t compare your therapy journey with someone else’s.

Be open-minded and flexible. If you don’t immediately feel convinced that the therapist’s approach is practical or effective, don’t be afraid to talk it over with your therapist. You may decide to give their suggested approach a chance before switching to a different treatment plan if you don’t see any progress.

Be honest. In order for therapy to be effective, you’ll need to be open and honest with your therapist. They can only help if you give them the whole picture.

Preparing for your first psychotherapy appointment

As is often the case with other types of appointments, your first psychotherapy session can feel intimidating if you don’t know what to expect. Here are a few tips to help you ease into the process.

Talk to friends or family members who have tried therapy. Ask them what they liked and didn’t like about the process. Hearing from other people might help calm your nerves and set realistic expectations if you’re feeling nervous about your first session.

Gather the necessary information. New patients typically need to fill out paperwork before the first session. This might include a form that asks about your medical history, so your therapist can get a better understanding of your situation. Also, consider bringing a notepad to jot down any exercises that your therapist assigns you or any other useful takeaways.

Think about what you hope to address or achieve. You don’t need to have a detailed plan or a lengthy list of goals, but take a moment to consider what brought you to therapy. For example, maybe you’ve felt lonely, or work stress has impacted your relationships. What would you like to change about your life or behavior?

Write down questions you’d like the therapist to answer. Maybe you want to know if they’ve worked with other patients dealing with the issue you’re struggling with or if they’re experienced in specific approaches you’re curious about. This can help you get to know the therapist and determine if they’re a good fit for you.

Consider your location if the appointment is online. If you’re not meeting your therapist in person, you’ll want to make sure the space you’re in is suitable for a therapy session. Find a private space, so you won’t be interrupted or overheard by others. Also, think about how other elements, such as the sound of traffic or other background noises, might affect your ability to focus during the session.

The role of medication in psychotherapy

While medication can help you manage certain mental health symptoms, it’s often psychotherapy that provides long-term changes in outlook and behavior. However, medication can be a complementary tool to psychotherapy in some situations, helping make therapy more effective. Using medication to manage symptoms that affect your functioning, for example, can make it easier to focus in therapy and may lead to better results.

Medications that reduce anxiety or psychosis, conditions that can make it harder for you to fully engage with your therapist, could be beneficial to the therapeutic process. Some antidepressants can encourage neuroplasticity, the brain’s ability to reorganize itself and form new connections. In other words, they can make your brain more adaptable to long-term change and better able to learn and retain information from your therapy sessions.

While medication can play a role in psychotherapy, most therapists are not able to prescribe medication. You’ll likely need to see a psychiatrist. Also, medication can affect people in different ways, so careful monitoring is usually needed to ensure the prescription is effective and isn’t causing any harmful side effects.

Last updated or reviewed on July 31, 2025