Do you ever feel too overwhelmed to deal with your problems? 
If so, you’re not alone. 

According to the National Institute of Mental Health, more than a quarter of American adults experience depression, anxiety, or another mental health challenge each year. Many others seek support for challenges like managing a serious illness, losing weight, or quitting smoking. Still others face difficulties related to relationship issues, job loss, the death of a loved one, stress, substance abuse, or other life struggles. These problems can often feel overwhelming and even debilitating. 

What is psychotherapy? 

A therapist can help you navigate these challenges. Through psychotherapy, therapists support individuals of all ages in living happier, healthier, and more productive lives. 

Psychotherapy involves the use of scientifically validated methods to help people develop more effective, healthier habits. There are several types of psychotherapy—including cognitive-behavioral, interpersonal, and various forms of talk therapy—that assist individuals in working through their difficulties. 

Psychotherapy is a collaborative process between the individual and the therapist. It’s rooted in open dialogue and creates a supportive space where you can speak freely with someone who is objective, neutral, and nonjudgmental. Together, you and your psychologist will identify and modify the thought and behavior patterns that are preventing you from feeling your best. 

By the end of the therapeutic process, not only will you have addressed the issue that brought you to therapy, but you’ll also have gained new skills to help you better manage future challenges. 

When should you consider psychotherapy? 

Due to common misconceptions about psychotherapy, you might hesitate to give it a try. Even if you understand the facts, you may still feel uneasy about the idea of seeking help. 

But overcoming that nervousness can be worthwhile—because whenever your quality of life isn’t what you want it to be, psychotherapy can make a difference. 

Some individuals seek therapy because they’ve been feeling depressed, anxious, or angry for an extended period. Others may be dealing with chronic health issues that affect their emotional or physical well-being. Still others need help navigating short-term problems like divorce, adjusting to an empty nest, managing job-related stress, or grieving a loved one. 

Here are some signs that you might benefit from therapy: 

• You experience an overwhelming and prolonged sense of helplessness or sadness. 
• Your problems persist despite your best efforts and support from family or friends. 
• You find it difficult to focus on work or carry out daily responsibilities. 
• You worry excessively, expect the worst, or feel constantly on edge. 
• Your behaviors—such as excessive drinking, drug use, or aggression—are harming you or those around you. 

What are the different kinds of psychotherapy? 

Psychotherapy can take many forms, and therapists often use one or more approaches. Each theoretical perspective serves as a guide to understanding clients and their challenges, and to developing effective solutions. 

The type of therapy you receive depends on several factors: the latest psychological research, your therapist’s skills and expertise, and what works best for your specific situation. 

For example, psychologists who use cognitive-behavioral therapy (CBT) typically take a practical, hands-on approach. They may ask you to complete tasks designed to improve your coping skills, including homework assignments. This might involve tracking your reactions to situations in real time or practicing new skills between sessions—such as encouraging someone with an elevator phobia to press elevator buttons. You might also be assigned reading to better understand certain topics. 

In contrast, psychoanalytic and humanistic approaches tend to focus more on open discussion than action. You may spend sessions exploring early life experiences to uncover the roots of current challenges. 

Often, therapists use a blend of techniques from multiple approaches. Most do not strictly adhere to a single method; instead, they tailor their treatment strategies to suit the unique needs of each client. 

What’s most important is that your therapist has expertise in the area you’re seeking help for—and that they believe they can support you effectively. Pesach Tikvah is well known for matching patients with therapists who have the right expertise and skills. Our therapists are trained in a wide variety of evidence-based therapeutic modalities. When you first come to Pesach Tikvah, you will have an intake meeting to determine what your specific needs are. You’ll then be matched with a therapist who can meet your needs. If you don’t like your therapist, Pesach Tikvah will assign you to another therapist who can also meet your needs.  

How Can I Make the Most of Psychotherapy? 

Unlike medical or dental treatments—where patients usually take a passive role while professionals provide diagnoses and carry out treatment—psychotherapy is a collaborative process. It’s not about a therapist simply telling you what to do. Instead, it’s an active partnership between you and your therapist. 

Making It Work 

Research shows that one of the most critical factors in successful psychotherapy is the collaborative relationship between the therapist and the patient. This is known as the therapeutic alliance—the shared effort between both parties to achieve the patient’s goals. 

To get the most from psychotherapy, be actively engaged. Take part in setting treatment goals. Collaborate with your therapist to develop a timeline. Don’t hesitate to ask questions about your treatment plan. If a session doesn’t feel productive, speak up—sharing that feedback allows your psychologist to adjust the approach to better meet your needs. You can also ask for recommendations on books or websites that offer helpful insights into your concerns. 

Behavioral change is challenging, which is why consistent practice is essential. Old thought and behavior patterns can resurface easily, so staying aware between sessions is important. Pay attention to how you react to daily situations and try applying what you’ve learned in therapy. Sharing those real-world experiences with your therapist can help shape future sessions and make your treatment even more effective. 

With regular practice, you’ll strengthen the progress you’ve made, move through therapy more efficiently, and be more likely to maintain those gains once therapy ends. 

Should I Worry About Confidentiality? 

Therapists place a high value on protecting your privacy. It’s not only part of their professional ethics but also a requirement for maintaining their license. Violating confidentiality can cost them their ability to practice. 

To get the most out of therapy, you need to feel safe sharing your innermost thoughts and behaviors. That can be intimidating but rest assured—your therapist is not allowed to share your private information except in very specific situations. 

Exceptions include instances where you indicate plans to harm yourself or others. In such cases, your therapist is legally obligated to tell the appropriate people in order to protect your safety and the safety of others. They are also required to report any cases of abuse, exploitation, or neglect involving children, the elderly, or individuals with disabilities. Additionally, some legal proceedings may require limited disclosure of information. 

If you want your therapist to share any part of your discussions with someone—like a doctor—you must give written permission. 

Therapists take confidentiality so seriously that they might not even acknowledge you if you cross paths in public, like at the supermarket. And you’re under no obligation to say hello either. Your therapist will understand that you’re protecting your privacy. 

Which Treatment is Right for You? 

Certain types of psychotherapy are more effective than others in treating specific mental health conditions. Your therapist will consider your unique situation and personal preferences to decide which approach—or combination of approaches—will be most beneficial for you. 

Some evidence-based psychotherapy methods include: 

• Cognitive Behavioral Therapy (CBT): This approach helps you recognize negative, unhelpful thoughts and behaviors, and teaches you healthier coping strategies. 
• Dialectical Behavior Therapy (DBT): A form of therapy that focuses on teaching skills to manage stress, regulate emotions, and improve interpersonal relationships. 
• Acceptance and Commitment Therapy (ACT): This method encourages you to become more aware of your thoughts and feelings, accept them, and commit to making positive changes. It also enhances your ability to adapt to and cope with difficult situations. 
• Psychodynamic Therapy and Psychoanalysis: These therapies aim to increase your awareness of unconscious thoughts and behaviors, helping you understand your motivations and resolve internal conflicts. 
• Somatic Intervention: This therapy heals attachment wounds. Somatic Intervention is a type of therapy that helps treat PTSD and the effects of other mental health challenges. This type of therapy connects a person’s mind and body. 
• Internal Family Systems: IFS is a transformative tool that conceives of every human being as a system of protective and wounded inner parts led by a core Self.   
• Emotionally Focused Therapy: Emotionally Focused Therapy (EFT) is a form of short-term therapy that aims to improve couple relationships by rekindling the emotional bond. 
• Play therapy: Children express themselves through play. Play therapy is a means to communicate with children and teach coping skills while using their natural expression.  

Psychotherapy can be conducted in various formats, including individual, couple, family, or group sessions. Group therapy is often used to augment individual therapy, providing a place to reinforce skills learned in individual therapy.  

What Is Mindfulness? 

Mindfulness involves being conscious of one’s internal experiences and external environment. It enables individuals to break free from harmful or habitual patterns by encouraging them to observe their thoughts, feelings, and present experiences with acceptance and without immediate reaction or judgment. 

Various therapeutic approaches incorporate mindfulness, such as Dialectical Behavioral Therapy, mindfulness-based cognitive behavioral therapy, and mindfulness-based stress reduction.