What is Psychotherapy and Who Does It?
Psychotherapy is a general term used to describe the process of treating psychiatric disorders and psychological conditions using evidence-based verbal, behavioral techniques. In this process, the psychotherapist helps the client to cope with problems that have been set as goals.
Depending on the approach used by the psychotherapist, a wide range of techniques and strategies can be used. In almost all types of psychotherapy, a therapeutic relationship is developed and efforts are made to overcome problematic thoughts/behaviors.
Psychotherapy is performed by clinical psychologists, psychiatrists, psychological counselors, couple and family therapists who have completed their training in this field.
Psychotherapy Approaches
There are many different approaches to psychotherapy. The most appropriate approach for the client may vary depending on a variety of factors, including the severity of symptoms, the therapist's training, the client's preferences and the client's current problem.
Cognitive Behavioral Psychotherapy (CBT)
Cognitive behavioral psychotherapy (CBT), It examines the impact of thoughts and beliefs on emotions and behaviors. A combination of cognitive therapy and behavioral therapy, it is one of the psychotherapy approaches that gained momentum since the mid-1960s. The aim is to help the person find the thoughts that perpetuate the problem, to gain skills to change these thoughts and to change behaviors.
Cognitive behavioral psychotherapy (CBT), It aims to teach skills that can be used throughout life by focusing on the person's current problems. The therapeutic relationship between the therapist and the client is achieved through the cooperation of both parties. It offers effective treatment to individuals from different age groups in many mental health problems such as depression, anxiety disorders, bipolar disorder, eating disorders, post-traumatic stress disorder, schizophrenia, alcohol and substance abuse, sexual dysfunctions.
Psychoanalytic/Psychodynamic Therapy
Psychoanalytic psychotherapy is a work of interpretation and interpretation. After the assessment interview, if the psychoanalytic psychotherapy process has begun, a work of interpretation is initiated by gaining insight into unconscious conflicts that emerge as symptoms on the basis of past experiences. This interpretation work is carried out with the free association technique, which is the working material of analytical psychotherapy. Free association is when the analyzer tells what is going on in his/her mind during the session without any limitation, censorship or concealment.
During psychotherapy, the analyst is in a state of listening with concentrated attention, intervenes where necessary, speaks little and remains mostly silent. The analyst should also maintain an empathic and neutral stance. In fact, it is the therapeutic collaboration between the analyst and the person being analyzed that determines the quality of the psychotherapy.
Psychoanalysis is a method of psychotherapy that is practiced on a set number of days per week, usually with the analysand lying on the couch. Dynamic psychotherapy uses the same principles and techniques as classical psychoanalysis, but unlike psychoanalysis, the number of weekly sessions can vary and the psychotherapist can take a much more active approach. Also, unlike psychoanalysis, the psychotherapist sits in opposite chairs.
EMDR
EMDR’stands for in Turkish, “Eye Movement Desensitization and Reprocessing” and is one of the strongest psychotherapy is one of the approaches. It is a physiologically based therapy that aims to reprocess negative and traumatic memories that affect daily life and help the person to see things from a new and healthier perspective.
The protocol applied in EMDR therapy is 8-stage and 3-directional as past, present and future. In the applied protocol, it is aimed to eliminate the current symptoms with desensitization by reprocessing the disturbing memory experienced in the past with bidirectional stimulation, and to gain a new perspective in which positive beliefs and emotions are developed for similar situations that may occur in the future.
It is used in the treatment of many disorders such as trauma, phobias, anxiety disorders, panic attacks, addiction, eating disorders, lack of self-confidence, relationship problems.
Schema Therapy
Schema Therapy, It is a psychotherapy method developed as a theoretical and practical model for recognizing and treating psychological disorders with significant roots in childhood and adolescence.
Schematics, are patterns of thought, emotion and behavior that begin in childhood and recur throughout life. Schematics, Since they are formed through childhood experiences and develop and progress throughout life, they have ossified stereotypes. These patterns affect the person's thoughts and feelings in understanding all the information coming from the environment and in the experiences gained, as well as his/her relationship with those around him/her. Therefore, the resulting behaviors vary depending on the schema developed. Understanding and recognizing where and how these structures are shaped is one of the most important steps to achieve change.
Developed by Young et al. Schema Model, It focuses on creating change in schema patterns by combining Cognitive-Behavioral Therapy techniques. According to the schema model, the schemas that begin to develop from childhood experiences turn into dysfunctional thought and behavior patterns over time. It has been observed that these schemas, which help to cope with events and situations in childhood, are dysfunctional in adulthood and may be associated with some chronic conditions. At this point, Schema Therapy is a psychotherapy method developed as a theoretical and practical model for recognizing and treating psychological disorders that have significant roots in childhood and adolescence.
Jeffrey Young defined 18 different schemas in his Schema Therapy model and divided these schemas under 5 schema domains.
These schemes
- Abandonment/Instability,
- Distrust/Abuse,
- Emotional Deprivation,
- Imperfection/Shame,
- Social Isolation/Alienation,
- Dependency/ Inability,
- Resilience in the Face of Diseases and Threats,
- Nesting/Undeveloped Self,
- Failure,
- Entitlement / Grandiosity,
- Inadequate self-regulation,
- Submissiveness,
- Self-Sacrifice,
- Consent Seeking,
- Pessimism,
- Suppressing Emotions,
- High Standards,
- They are divided into punitiveness.
Mindfulness
Today, ‘Mindfulness’ is everywhere. Mindfulness, which is used by many companies such as Google, Apple and Sony, and frequently appears in the treatment programs of hospitals and rehabilitation centers, has become a method that everyone talks about and wants to learn.
So what is Mindfulness?
Mindfulness, in its simplest definition, is being present in the present moment. However, it is not enough just to be present in the moment, it is necessary to pay attention to the thoughts, feelings and situations present in that moment, to notice them and to accept what is noticed without judgment. Attention is the first step of Mindfulness. In order to notice things, we first need to pay attention. However, there are many stimuli around us and it is unlikely that we can pay attention to all of them at the same time. Therefore, the second important step in Mindfulness is to have a purpose. We ask ourselves, ‘What do I want to pay attention to? The last step is the attitude with which we handle what we notice. Mindfulness involves accepting what we notice with curiosity, love, compassion and without judgment.
What are Mindfulness Exercises?
There are many Mindfulness exercises such as Mindful Breathing, Body Scan, 3 Minute Breath, Sitting Meditation, Pleasant and Unpleasant Memories Calendar. In addition to these, there are other Mindfulness exercises (e.g. Mindful eating, brushing your teeth, etc.) that you do by focusing your awareness on your own choice without any instructions.
What is mindfulness good for?
Recent studies show that mindfulness exercises can help many physical and mental problems. Mindfulness practices are known to reduce symptoms of irritable bowel syndrome, addiction, fibromyalgia, anxiety, depression, insomnia, chronic fatigue and immune system disorders. Supportively, brain imaging studies show that Mindfulness exercises positively affect the function of many brain areas such as emotion regulation, memory, learning and attention.
Hypnotherapy
Hypnosis is a process in which a health professional or researcher induces a patient or client to experience feelings, perceptions, thoughts or changes in behavior. The hypnotic state is usually created through an induction process. Although there are many different hypnotic inductions, most of them suggest relaxation, calm and relaxation. Instructions to imagine or think of pleasant experiences are also common in hypnotic inductions.
With the relaxation and relaxation that occurs with hypnosis, the person concentrates on their own thoughts and the therapist's suggestions.
As can be understood from the definition above, hypnosis is not a therapy method such as Cognitive Behavioral Therapy or Psychoanalysis. It is a state of consciousness in which a person is susceptible to suggestion.
Hypnotherapy is the application of psychotherapy techniques to a person under hypnosis.
Although the state of consciousness of the brain under hypnosis continues, since the person concentrates on his/her own thoughts and the hypnotherapist's suggestions, there is no resistance, incomplete, inappropriate fulfillment of assignments or failure to implement them at all, as encountered in classical therapies.
Therapies under hypnosis are administered more easily and comfortably by the hypnotherapist, and a quicker response is obtained. In addition, the obstacles to be experienced during classical therapy are eliminated and the power to cope with them is increased. For example, in cognitive behavioral therapies, patients with claustrophobia (claustrophobia) are gradually exposed to the elevator in cognitive behavioral therapies. In hypnotherapy, while under hypnosis, it is suggested that the person think about the place where the elevator is located, the conditions of the environment and gradually visualize getting into the elevator alone (imaging). With these suggestions, the reactions of the person in that environment are immediately learned, therapy techniques are applied and thus the treatment response is accelerated. This whole process takes place in an environment like hypnosis, where the person relaxes, feels comfortable and under the supervision of a hypnotherapist.
Indications for the Use of Hypnosis
Although hypnosis can be used as a complement to almost all psychotherapeutic procedures, its effectiveness is limited to specific problems. Hypnotherapy can be used in many psychiatric disorders such as Post Traumatic Stress Disorder, Panic Disorder, Agoraphobia, Claustrophobia, Social Phobia, Dissociative Disorders, Sexual Dysfunctions, Obesity, Eating Disorders, Psychogenic Pain Disorder, Test Anxiety, Tics, Stuttering, Enuresis Nocturna (nocturnal voiding), Trichotillomania, Smoking Addiction. Hypnosis has been shown to provide certain benefits in the treatment of pain, smoking, medical conditions (e.g. hypertension and ulcers), dermatologic conditions, asthma, obesity and eating disorders.
Contraindications to the Use of Hypnosis
Since hypnosis is a complement to therapy rather than a form of treatment, it should not be treated as a magical cure for problems that the therapist cannot address without it. The traditional rule of thumb is as follows: A condition cannot be treated with hypnosis unless you are qualified to treat it without hypnosis. Nor should a therapist treat a condition with or without hypnosis in a way that extends beyond their training, expertise or capacity. Such an attempt is unethical.
Before, during and after a hypnosis session, it is vital for clinicians to reinforce patients“ own beliefs and expectations that they will respond to hypnosis. For example, when driving in traffic, it is not uncommon to say ”how did I get here“, ”I missed the intersection“ or ”I got home but I don't remember the last few minutes“. It is also not uncommon for a person who is engrossed in a book, newspaper or television to not hear or respond to voices. These are ”natural hypnosis" states that occur in life and are not directly related to a mental problem.
How much can a hypnotherapist learn or make me do?
People react differently to hypnosis. Some describe it as an altered state of consciousness. Others describe hypnosis as a normal state of focused attention in which they feel very calm and relaxed. Regardless of how and to what degree they react, most people describe the experience as a very pleasant feeling. Most importantly, they remember what happened during the hypnotic experience.
Sensitivity to hypnotic suggestions varies from person to person. One of the factors that cause this sensitivity to vary is the predisposition to hypnosis as well as the positive and negative information about hypnosis learned from various sources and the related expectations. Contrary to what is generally depicted in written and visual sources such as books, magazines, movies and newspapers, under hypnosis the person does not lose control. They usually know who they are and where they are and they usually remember what happened at the moment of hypnosis, unless they are in a state of specially induced amnesia. Under hypnosis, there is no depersonalization, no loss of conscientious value judgments. If the person under hypnosis is given a suggestion (made to say or do something) that he/she does not want or approve of, the person rejects these suggestions. If these rejected suggestions are repeated persistently, the person comes out of hypnosis.
Hypnosis facilitates people to have suggested experiences, but does not force them to have these experiences.
For example, if a person with a fear of flying is given a posthypnotic suggestion during hypnosis that “despite all warnings and the risk of being thrown off the plane, you will never wear your seat belt on the plane”, what will be the result? It is a social rule to wear a seat belt on airplanes. When such a suggestion is given, the person remembers that it has social and individual consequences and resists the suggestion. If insisted upon, the person will come out of hypnosis after this opposition reaches a certain level.
Such posthypnotic suggestion by the hypnotherapist is incompatible with ethical values and laws.
It should not be forgotten that hypnotherapists are also mental health professionals.
Autohypnosis
Self-hypnosis, which is taught to the person by the hypnotherapist, is when the person hypnotizes himself/herself by giving suggestions to himself/herself. The hypnotherapist teaches the hypnotherapist which suggestions to give in which situation and which steps to follow. The suggestion taught in self-hypnosis can only be used for that complaint.
How Many Sessions Does Hypnotherapy Take?
How long hypnotherapy lasts varies in some circumstances.
- The psychological problem for which a solution is sought,
- A relationship of trust and rapport with the hypnotherapist,
- Hypnotherapist's approach to suggestion and treatment,
- The number of therapy sessions may vary according to personality traits (hypnotic suggestions may be received faster or slower depending on personality traits).
Psychodrama
Psychodrama is a psychotherapy method developed by Jacob Levi Moreno in the 1920s. In psychodrama, experiential groups are formed and when individuals want to act out something from the past or the future, they have the opportunity to question and re-enact it in a period of time we call the present and the now. The problems dealt with in psychodrama are not limited to a time, they can be related to the past, present and future. It is also not limited to a specific place; the whole universe, mythology, fairy tales and dreams can constitute the setting of psychodrama. The group plays out a part of life through the eyes of the protagonist, the person who brings the problem. Being understood, emotionally and physically supported by a group member through the roles and interaction of the group members can be a healing experience. Psychodrama can be useful for a wide range of disorders including relational, neurotic, psychotic and psychosomatic problems. Psychodrama is used individually or in groups for long-term, ongoing groups and as a brief psychotherapy modality that shares many of the characteristics of treatment-oriented and crisis-oriented.
Motivational Therapy
Motivational therapy (motivational interviewing) is a client-focused, directive method used to increase intrinsic motivation and commitment to change by exploring and resolving ambivalence.
Motivational interviewing is used as an important and effective method in addiction treatment. It has gained importance especially with the failure of treatment methods that force quitting. The advantages of this method are that it is short-term and has permanent effects on the person to quit. It is also used to initiate change in patients who do not consider treatment.
Motivational interviewing is a treatment method that helps people understand their problems and take action to change. This method is particularly useful for addicts who are reluctant or ambivalent about quitting. Understanding and resolving ambivalence is important in treatment. Some substance users need this ambivalence to be resolved.
Motivational interviewing is the first step of treatment. Motivational interviewing prepares the ground for people to move on to the next stages of treatment.
Psychotherapy of Interpersonal Relationships
History
Interpersonal Relationship Psychotherapy was developed by Gerald Klerman, Myrna Weissman and Eugene Paykel at Yale University in the 1970s as a monotherapy or in combination with antidepressants for major depression. During the development process, the aim was not to find a new therapy method, but to create a modified, rapidly applicable treatment that could be compared with antidepressant treatments in major depression studies. In the following period, the number of studies on CMPT increased and it has become a frequently used therapy method today.
Features of Interpersonal Relationship Psychotherapy
- The main focus is on interpersonal relationships and one's social support mechanisms.
- KIPT evaluates psychology according to the biopsychosocial/spiritual/cultural model.
- It focuses on interpersonal relationships and social support mechanisms without directly targeting the therapist-patient relationship.
- The duration of acute treatment is limited.
- It can be applied in a wide age range from adolescents to the elderly.
Interpersonal Relationship Psychotherapy Method
Reactions to crises experienced in daily life differ from person to person. These reactions are influenced by genetic factors, childhood life events, attachment, social support, environmental factors and adult experiences. CIPT aims to reduce clinical symptoms by causing transformation in interpersonal relationships during the distressing processes experienced by patients in moments of crisis. In these moments of crisis, the patient's interpersonal relationships are emphasized. During the therapy, patients learn to improve their relationships, discover the social support networks around them, and learn to ask for the emotional and concrete support they need in a gentle way. Although CIPT has small commonalities with other psychotherapies, it does not directly use the core methods of psychodynamic psychotherapy, which links childhood, past life events and mental problems, cognitive behavioral therapy, which gives homework assignments for mental problems, or other therapies. It does not place the patient-therapist relationship and transference at the center of therapy. The theories that KIPT is based on are attachment theory, interpersonal relations theory and social theory. The main focal points of KIPT are grief and loss (loss of parent, spouse, child, friend, stillbirth, job loss, bankruptcy), role transitions (becoming a mother or father, changing jobs, changing positions at work, divorce, retirement, leaving the family for education), interpersonal conflicts (family conflicts, conflicts in the work environment). IPT is recognized as an effective treatment by the American Psychiatric Association and the UK's National Institute for Health and Clinical Excellence (NICE).
Family and Couple Therapy
Family Therapy
Family therapy aims to solve problems that may arise between family members in a systematic way by evaluating the whole family rather than the individual. Within the framework of this system, the perspectives of family members, their communication with each other and the experiences of family members in the face of problems are also taken into consideration. Family therapists can sometimes work with all family members, sometimes with some of the family members, and sometimes with only one person.
Among the aims of family therapy; it can be said to strengthen communication between family members, to break unhealthy relationship cycles in the family, to strengthen the family by recognizing its resources, to increase problem solving skills by identifying conflicting situations in the family.
Couple Therapy
In couple therapy, married or unmarried couples work on the problems they have difficulty coping with in their relationships and the issues they want to strengthen their relationships. In couple therapy, it is aimed to open a healthy communication space for couples by focusing on couples' understanding each other correctly and strengthening their communication paths, accompanied by a couple therapist. In this therapy model; it is aimed that couples can produce solutions to the issues they have problems with, strengthen the communication between couples, and make healthy decisions about the process or continuation of the relationship together.
The topics studied in couple therapy include miscommunication between couples, conflicts in the relationship and insecurity. In addition to these; the effect of infidelity on the relationship, the process of repairing the relationship after infidelity, making the decision to divorce, cooperating in the divorce process, getting support before marriage and revitalizing the relationship are also among the topics studied.
Sexual Therapies
Sexual therapy is one of the psychotherapy methods applied by trained clinical psychologists and psychiatrists to individuals or couples experiencing sexuality-related problems. People from different age groups who are married, single, cohabiting, divorced, separated, widowed, with children, who have had sexual intercourse before or who have never had sexual intercourse can apply to the therapy.
During sexual therapy, an environment where the person is not judged, can feel comfortable and where what is said is based on confidentiality is offered. In this environment, the person is expected to explore his/her physical and psychological processes, the causes of the factors that cause the problem, and the relationship if he/she is in a relationship. In addition, psycho-education on the concept of sexuality such as the physiology of sexuality, sexual response cycle, misconceptions about sexuality is provided. The therapy is tailored to the client on a scientific basis. Sexual therapy may vary depending on the sexual problem, the severity and duration of the complaint.
Why is psychotherapy done and what are its benefits?
Psychotherapy is the process of helping clients overcome difficulties and increase their psychological well-being by developing healthy coping strategies.
Psychotherapy is used to treat a wide range of conditions, including
- Anxiety Disorders
- Bipolar Disorder
- Depression
- Eating Disorders
- Obsessive Compulsive Disorder
- Phobias
- Post Traumatic Stress Disorder
- Substance Use Disorder
- Chronic Pain
- Divorce, Separation and Relationship Problems
- Grief and Loss
- Insomnia
- Self-confidence Problems
- Stress
- Exam Anxiety
Benefits of Therapy
According to the American Psychological Association, about of people who go to psychotherapy say they benefit. Here are the benefits that have emerged from research:
- Overcome harmful behaviors. Psychotherapists help you identify negative thought patterns and destructive behaviors, teach coping strategies, especially if you have thoughts of self-harm or suicide.
- Identify triggers. Often your negative behavior is caused by internal or external triggers. In psychotherapy, you learn to recognize when you are triggered and learn ways to control your reaction.
- Learn healthy coping mechanisms. When faced with stressful situations, you may react in unhelpful or even dangerous ways. Replacing these reactions with healthy, positive coping mechanisms can help you manage your emotions.
- Improve your relationships. Healthy interpersonal relationships are crucial for your psychological well-being. Through therapy, you learn to improve your communication skills and resolve conflicts constructively, strengthening your relationships with friends and family.
- Feel physically healthier. Research shows that people who undergo psychotherapy are less sick and have fewer medical problems. Existing research also shows positive changes in the brain and body as a result of psychotherapy.
- Build your self-confidence. Psychotherapy helps you to develop problem-solving skills, increase your self-confidence and become more aware of your problems. Improved self-confidence encourages you to take responsibility for your actions and learn to manage your mental health problems for the rest of your life.
Psychotherapy Methods
Psychotherapy can take different forms depending on the style of the therapist and the needs of the client;
- Individual Psychotherapy: It works one-to-one with the client and the psychotherapist.
- Couple Therapy: Couples work as a couple to deal with problems that arise in the relationship.
- Family Therapy: It focuses on improving the dynamic within the family and can involve more than one person.
- Group therapy: It involves a small group of individuals who share a common goal.
- Online Therapy: It is applied in cases where the psychotherapist and the client cannot conduct a face-to-face interview. It has become one of the most preferred interview methods due to the pandemic period. It is practical in regions where it is difficult to access psychotherapy services or to facilitate the continuation of treatment due to physical disabilities or illnesses.
Online psychotherapy is not suitable for all clients. Your psychotherapist can guide you through a risk assessment.
How Do You Know When You Need Therapy? Is There a Right Time to Start Psychotherapy?
Psychotherapy can be an effective treatment option for many psychological problems. You don't have to wait until your life becomes too overwhelming to seek help. The sooner you start, the sooner you will get the help you need to lead a healthier and happier life.
You may realize that psychotherapy can help with your problems, but it can still be difficult to recognize when it is time to turn to a professional. There are some important signs that it is time to seek help:
- Your problem is causing a major inconvenience or disruption in your life.
If you feel that the problem you are facing is interfering with important areas of your life, including school, work and relationships, it may be time to try psychotherapy. - You rely on unhealthy coping mechanisms.
If you have unhealthy coping strategies such as smoking, drinking or overeating, seeking help can help you find healthier coping strategies. - Your friends and family are worried about you.
If it has gotten to the point where other people are concerned about your psychological health, it may be time to seek psychotherapy. - Nothing you have tried so far has helped.
You have read self-help books, tried some techniques, even tried to ignore the problem, but everything seems to stay the same or get worse.
There is a misconception that you will start to feel better immediately after seeking therapy. However, recovery is an individual process that takes time, depending on the type of psychotherapy and the severity of your symptoms.
Psychotherapy and Medication
In some cases, medication can help to reduce the severity of symptoms more quickly. Current research has shown that a combination of medication and psychotherapy works best. Psychotherapy can help you feel better by teaching you skills that will make it easier to cope with problems if symptoms return.
If you have questions about whether you would benefit most from medication, therapy or a combination of both, you should share them with the treatment team.
How Can You Prepare for Psychotherapy?
The effectiveness of therapy may vary depending on various factors.
- Being honest with your therapist: Do not try to hide problems or emotions. Your goal is to reveal your true self without trying to hide aspects of your personality that you are afraid to reveal.
- Feel your emotions: Do not try to hide unpleasant feelings such as grief, anger, fear or jealousy. Talking about these feelings in the context of psychotherapy can help you understand them better.
- Being open to the process: Try to create a therapeutic alliance with your therapist. Some research suggests that psychotherapy is effective when you feel a bond with your psychotherapist.
- Attending your sessions on time: Try to stick to your treatment plan and scheduled appointments as much as you can. The time of your appointment is your own, and if you do not show up unannounced, your therapist will be waiting for you as no other client can be scheduled for that time. In some schools, canceled or unannounced sessions are charged.
- Conducting studies: There are time limits in psychotherapy, and for the work to be productive, the process needs to continue outside the psychotherapy room. If your psychotherapist gives you homework to work on outside your sessions, try to finish it before the next session.
How to Choose a Therapist?
It is important to find out about your psychotherapist's diploma, length of training and ethical working standards. You have the right to ask questions to get to know your psychotherapist.
“How many years have you been working? What are your specialties? Do you have experience helping people with symptoms or problems like mine? What is your treatment approach? Have the treatments you use proven to be effective in dealing with my problem? What is your fee? What is your policy on missed appointments?” Questions like these can help you get to know your psychotherapist.
As you evaluate your psychotherapist, he or she will evaluate you. If the issue you are applying for is outside his/her area of expertise, he/she will refer you to another psychotherapist who can help you.
Confidentiality in Psychotherapy
Psychotherapists need to consider issues of informed consent, confidentiality and risk when providing services to clients.
In informed consent, the client is informed about all potential risks and benefits of the treatment. As clients share personal and sensitive matters, psychotherapists have a legal obligation to protect the patient's right to confidentiality. However, one situation where psychotherapists have the right to violate patient confidentiality is when clients pose a threat to themselves or others.
Goals in Psychotherapy
In your first therapy session, when your psychotherapist asks, “What brings you to therapy?” the first thing that comes to mind may be a simple, heartfelt statement like “I just want to be happy” or “I feel stuck”. These statements are too vague to create concrete and effective therapeutic goals. The more concrete the goals, the greater the success of psychotherapy. For example, “I want to get up at 7.00 am every morning’ is much more concrete than ”I want to stop sleeping late“. ”I want to go to the gym at least twice a week“ is more concrete than ”I want to be healthier“.
Time is an important factor in any goal-setting process. If you are not sure how long it will take to achieve a big goal, break it down into smaller goals. For example, instead of saying, “I want to completely eliminate my social anxiety within a year,” you could say, “I want to attend at least two social events in the next month,” or ”I want to get out of the house at least twice in the next week.” You may not reach your goals as quickly as you would like. Learning what works or doesn't work, and trying again when it doesn't, is part of the growth process.
One of the most common reasons people seek psychotherapy is that they want to be happy, but can't. What is the path to happiness for you? What challenges make you feel stuck? When you answer these questions, you can move towards more concrete goals. One way to develop goals is to write down your ideas before coming to psychotherapy:
- What are you bored with in your life?
- What do you love and want more of in your life?
- What are the things you haven't done yet but want to do?
- Is there a specific problem that brought you to psychotherapy? How and when did it start?
You can share your thoughts with your psychotherapist if you are afraid to share them with others. Even saying “I don't know what I want” can help you to define your goal together.
The information on this page has been prepared by the Medical Team of Private Moodist Hospital.