Talking Therapies: What are they and how do you access them?
Talking Therapies: The Essential Information
Talking therapies refer to a group of treatments that involves talking with a trained mental health professional. We use these therapies to address emotional and psychological issues.
Terms like 'therapy' and 'counselling' refer to the broader process of working with a professional. By contrast, talking therapies refer to specific approaches used in sessions (e.g., Mindfulness).
We use talking therapies to treat many mental health conditions, including depression, anxiety, and psychological trauma.
In this article we discuss the following:
The different types of talking therapies
The scientific evidence for their effectiveness
Theories underlying talking therapies
Types of Talking Therapies
Many types of talking therapies are available, each with its own approach and techniques.
Here are some of the most commonly used:
Cognitive Behaviour Therapy (CBT)
CBT is a type of therapy that focuses on changing negative thoughts and behaviours. It is based on the idea that our thoughts, feelings, and behaviours are linked. Therefore, addressing one of these elements can effect change in the others.
CBT is often used to treat anxiety and depression. However, we now apply it to various psychological, mental health, and medical issues. We now address anything from eating disorders to long-term physical health conditions via CBT.
Psychodynamic Psychotherapy (PP)
WE base PP on the idea that our unconscious thoughts and experiences shape our behaviour. The therapist and client work together to explore past experiences and emotions to gain insight into current behaviour.
This approach is often used to treat long-standing emotional issues (e.g. Borderline Personality Disorder).
Person-Centred Therapy
Person-centred therapy is known as a non-directive talking therapy. There is a focus on the person's ability to solve their own problems. The therapist provides a supportive and non-judgmental environment where clients can explore their feelings and emotions.
Interpersonal Therapy (IPT)
IPT focuses on a person's relationships. The therapist and client work together to identify and address relationship issues related to mental health problems (e.g., depression)
Mindfulness-Based Cognitive Therapy (MBCT)
MBCT combines CBT techniques with mindfulness practices to help people better understand their thoughts and emotions. This approach is often used to treat depression and anxiety. Other talking therapies use Mindfulness as part of a broader treatment approach (e.g., Dialectical Behaviour Therapy, DBT).
Scientific Evidence for Talking Therapies
Research has shown that talking therapies can effectively treat various mental health conditions. In particular, CBT is effective in treating anxiety disorders and depression. But, evidence now exists for positive outcomes with other problems (e.g., substance use, eating disorders, low self-esteem).
There is also support for other talking therapies (e.g., PP). However, there tends to be less research on non-CBT therapies.
Here are a couple of example studies:
One study published in the American Journal of Psychiatry found that IPT effectively treats depression (1).
MBCT is a helpful treatment for depression, but we have limited information about long-term effectiveness (2).
Many countries have organisations that review research and provide recommended treatment guidelines. Two examples are:
US- The National Institute of Mental Health
UK- The National Institute for Health and Care Excellence (NICE)
Theories Underlying Talking Therapies
There are many different theories underlying talking therapies. Here are some of the most common:
Cognitive Theory: Cognitive theory suggests that our thoughts and beliefs shape our behaviour. CBT is based on this theory, aiming to change negative thoughts and beliefs to improve mental health.
Psychodynamic Theory: Psychodynamic theory suggests that our unconscious thoughts and experiences shape our behaviour. PP is based on this theory, as it aims to help patients gain insight into their unconscious thoughts and experiences.
Humanistic Theory: Humanistic theory suggests that we all have the potential for personal growth and awareness. Person-centred therapy is based on this assumption. This talking therapy aims to provide a supportive and non-judgmental environment where patients can explore their feelings and emotions.
Interpersonal Theory: Interpersonal theory suggests that our relationships with others shape our behaviour. IPT applies this theory. It aims to identify and address interpersonal issues contributing to the patient's symptoms.
Talking Therapies Service
You have several options for accessing talking therapies. You can request a GP referral to a public (NHS) service. Each UK region has a local NHS talking therapies service. These services are called Improving Access to Psychological Therapies (IAPT) Services.
Public sector services usually offer free treatment for common mental health problems. However, there can be waiting times of several months or longer if your referral is accepted.
Find more information on the NHS website. You can also seek help from a private mental health service or psychological therapy service.
About Us
We are a small team of experienced Coaching and Clinical Psychologists providing a range of talking therapies. We each have over ten years experience providing evidence based approaches for various psychological challenges.
We are a convenient alternative to face-to-face sessions as people can access our service globally. Our structured, practical approach gets results. In addition, we are a friendly, down-to-earth service.
Learn more about the team, or book your free meet and greet session today.
Summary
Talking therapies can be effective with various psychological and mental health challenges. These interventions are best delivered by experienced practitioners in a supportive environment. Many people feel hesitant to seek psychological help, but excellent results are possible for those who start this process.
We are Coaching & Clinical Psychologists with extensive experience helping people conquer a range of wellbeing and performance issues at home and in the workplace. We specialise in using evidence-based talking therapies. Read more about our work, watch practical skills videos or browse other articles. Get in touch anytime.