Psychotherapy—also known as talk therapy or just therapy—is a form of mental health treatment. There’s a wide range of types of therapy that a mental health specialist can use, such as cognitive behavioral, psychodynamic, and holistic therapy. Each option can be tailored to what you individually need.

Research has found that therapy is effective: About 75% of people who go to therapy benefit from it. Therapy helps you process your emotions, thoughts, and behaviors. It’s helpful in the treatment of mental health conditions, trauma, and stressors.

The goal of cognitive behavioral therapy (CBT) is to identify negative or harmful thought patterns and behaviors and challenge you to change them. CBT treats many mental health conditions, such as anxiety, bipolar disorder, depression, and trauma-related disorders.

A therapist will help you identify negative thinking and problematic behaviors and help you understand why you may engage in them. They can teach you problem-solving skills, self-reflection activities, and relaxation techniques. It’s also common for your therapist to assign you homework between sessions to help you apply the skills you learn.

CBT has been expanded greatly in recent decades. Sub-types of CBT include:

• Acceptance and commitment therapy: Teaches you how to accept difficult emotions instead of avoiding or denying them
• Dialectical behavior therapy: Develops your ability to accept distressing thoughts, emotions, or behaviors, take personal responsibility, and change actions
• Exposure therapy: Helps you identify what’s causing your anxiety and use techniques to manage it

Psychodynamic therapy focuses on a close working relationship between the therapist and the client (you). It posits that childhood experiences and unconscious thoughts can influence your behaviors and feelings.

There are many versions of psychodynamic therapy. Interpersonal therapy (IPT) is a short-term, evidence-based psychotherapy that focuses on improving interpersonal relationships. Mentalization-based therapy (MBT) helps you learn how to reflect on and understand your thoughts, feelings, and motivations, as well as those of others. MBT is generally a long-term and less structured therapy option for borderline personality disorder (BPD).

Humanistic therapy is based on the premise that people can make rational choices and grow to their full potential. There are four main types:

• Client-centered: Focuses on the therapist demonstrating interest, care, and concern for you
• Existential: Based on the values of free will, self-determination, or a search for meaning
• Experiential: Concentrates on your symptoms and deeper life experiences
• Gestalt: Believes in the importance of staying in the present and taking personal responsibility for your actions

Supportive therapy helps alleviate emotional distress for daily stressors. A therapist will provide guidance, encouragement, and reassurance. They can help build your self-esteem and improve your coping skills.

This type of therapy is not intended to dive deeper into the source of your distress. Supportive therapy also does not make significant changes to your thoughts and behaviors.

Some therapists may take a holistic approach. This type of therapy blends aspects of other types according to what you need.

A therapist working with a child may combine play therapy with talk therapy to learn more about their needs and keep them engaged. Holistic therapy also commonly pairs psychotherapy with animal therapy and creative arts therapy.

Therapy provides a supportive environment to talk openly with a neutral, non-judgmental, culturally competent licensed mental health specialist. It comes in many forms: individual, couples, family, and group. Therapy has been shown to effectively treat mental health conditions, aid healing, and improve well-being.

You can learn the following in therapy:

• Accept that tough life situations happen and know you can live a fulfilling life despite them
• Change your reaction to stressful or fear-provoking events
• Engage in stress management activities
• Identify harmful thoughts and find ways to challenge them 
• Improve your social and communication skills
• Learn new ways to problem-solve
• Monitor your emotions and behaviors
• Practice mindfulness or breathing techniques

There are many reasons why someone might seek therapy. You may need short-term stress management during a major life transition or long-term care for mental health conditions.

Therapy can help you better manage the following:

• Anxiety and depression
• Changes in sleep habits or appetite
• Coping with situational depression, such as illness, job loss, relationship problems, and death of a loved one
• Emotional stress or excessive worry
• Irritability
• Low energy
• Ongoing hopelessness
• Supporting someone else with mental health concerns
• Trauma

When looking for a therapist, it’s important to find someone who understands your needs. Check with your insurance, consult a healthcare provider, visit community health centers, explore workplace employee assistance program (EAP) benefits, or ask friends and online directories for recommendations.

Some considerations to keep in mind include:

• Cost: Try to find an in-network provider if you have health insurance. Some therapists may not take insurance but can provide you with a bill to seek reimbursement. If you don’t have insurance or would prefer a provider outside of your network, paying out-of-pocket is an option if that is accessible to you. If you’re a student, your school’s health center may provide therapy sessions for free or at a low cost. The Substance Abuse and Mental Health Services Administration (SAMHSA) offers grants you can apply for.
• Credentials: An MD or DO is a psychiatrist who can provide therapy and is able to prescribe medication if necessary. Psychologists typically have a PhD or PsyD and have significant research and clinical experience. Licensed marriage and family therapists (LMFT), licensed clinical social workers (LCSW), and licensed professional clinical counselors (LPCC) are also qualified to practice therapy.
• How comfortable you feel: Once you’ve found a potential therapist, schedule an introductory conversation. Consider if they understand you culturally, can prescribe medications, practice the type of therapy you are looking for, and have expertise in treating your condition. The goal is to find someone who will validate you and create a safe space.

Treatment plans are tailored to each person’s needs. One person’s experience with therapy might look very different from another’s. You should generally expect to dedicate some time each week for a session and be engaged in the process.

You can expect to meet with your therapist weekly for 30-50 minutes. You may see them longer or more or less frequently. Therapy can last anywhere from a few sessions to years. It depends on the purpose of treatment.

Therapy is not easy. You may be expected to be open and honest about issues that deeply upset you. You might discover things about yourself you wish you could change. It might take some time to trust your therapist. Sticking to your treatment plan and being open will yield the best results.

Therapy is an effective way to treat a wide range of mental health conditions. Different types of therapy also help resolve short-term relationship or work problems, grief, or emotional stress. Treatment plans and approaches can be tailored to each person’s needs. Finding the right match for a therapist is important, as is being open and adherent to your treatment plan.