Are you suffering from depression? Or do you know someone who is suffering from this condition? Many people think that the only way to treat depression is through medication. But in fact, there is another method that is as powerful as medication and has brought successful results to many people. That is psychotherapy, or as we simply call it, talk therapy. Perhaps you have heard of it. Let's see how it can help you today.
What is this psychotherapy?
Simply put, psychotherapy is talking to a mental health professional about your mental health and the issues that are related to it. It's not just a conversation. It's a scientific method that helps you resolve your mental problems and improve your mental health.
Imagine how much relief it would be to be able to share all your burdens and confusion with someone you trust and know. Psychotherapy is just that.
Let's look at some of the benefits you will get from this therapy.
| The benefits of this | Simply put... |
|---|---|
| It helps you manage the difficult times in life. | You learn how to face a problem without panicking when it arises. |
| It helps you identify beliefs and behaviors that are harmful to you and guides you to replace them with healthier ones. | Instead of thinking, "Nothing works for me," I practice thinking, "I'll try." |
| It helps you gain a deeper understanding of your relationships and past experiences. | You begin to understand why you always have problems with certain people, why you can't forget certain things. |
| Identify triggers that increase depression and teach you how to deal with them. | You learn what to do when your heart is racing. |
| Relieves symptoms of depression. | Things like sadness, anger, and loneliness gradually diminish. |
| Helps you set practical goals in life. | It shows you how to build your life around small things that you can actually do, without having high expectations. |
What are the main types of psychotherapy?
Mental health professionals choose the therapy method they use based on your needs. Sometimes, a combination of two methods may be used. Let's take a look at the most common methods.
Cognitive Behavioral Therapy (CBT)
This is a very popular and effective method used for many things, such as depression, anxiety, alcohol and drug abuse. Research has even found that this CBT method is sometimes more effective than medication.
The basic idea of CBT is this:
- Our mental problems are often caused by faulty thought patterns and behaviors that we have learned over time.
- By learning to manage these faulty thoughts and behaviors, we can reduce the symptoms of depression.
Your therapist will guide you through things like:
- Identifying the wrong, useless thoughts that come to your mind ("I'm worthless," "No one likes me") and practicing looking at them as they are .
- Helping to better understand other people's behavior and their motives.
- Teaching problem-solving skills when faced with a difficult problem.
- Helping you increase your confidence in your abilities.
- Giving you the courage to face your fears, instead of avoiding them.
- Practicing good communication with others (through things like role-playing).
- Teaching relaxation techniques to relax the mind and body.
Interpersonal Psychotherapy (IPT)
This method mainly focuses on problems in your relationships , because sometimes problems in these relationships can also cause depression. For example:
- A sadness or loss that you can't bear and still feel (Grief) .
- A major change in your work or social life.
- Constant conflicts with your loved ones.
- Difficulty building relationships with others.
IPT is a short-term treatment that teaches you how to communicate your feelings more effectively and how to interact better with others.
Group Therapy
What happens in this is that a group of about 5 to 15 people who are suffering from a specific problem like depression, like you, come together and talk for an hour or two a week under the guidance of a therapist or two.
Just think, isn't it a great relief to know that there are other people with the same problems as you? It's a great relief to realize that "I'm not the only one with this problem." That's one of the biggest benefits of group therapy.
Other therapeutic methods used
Your therapist may also use one or more of the following methods if necessary.
| Therapy Type | What happens with this? |
|---|---|
| Dialectical Behavior Therapy (DBT) | A type of CBT used to treat people with frequent suicidal thoughts and other conditions. It teaches you to control your emotions and change unhealthy behaviors. |
| Psychodynamic Therapy | We explore how your childhood experiences and subconscious negative thoughts affect your current mental health. This will help you gain a better understanding of yourself. |
| Psychoanalysis | This is a more in-depth and long-term form of psychodynamic therapy. You may need to meet with the therapist three or more times a week. |
| Supportive Therapy | The therapist will encourage you, guide you, and help you build the strength you need to manage your depression. This will help you develop self-esteem and social skills. |
| Acceptance and Commitment Therapy (ACT) | This involves identifying the thoughts and feelings that come to your mind, learning to accept them instead of fighting them, and then helping you commit to making positive changes in your life. |
How do these treatment sessions happen?
Typically, you'll meet with a therapist once a week for 45 or 60 minutes at their office. But now there are different ways to do it.
- Online sessions (via video call)
- Specially curated videos
- Workbooks
Some of these programs can be done under the guidance of a mental health counselor , while others can be done on your own.
But remember, before choosing any of these methods, you should definitely talk to your doctor. He is the one who will understand your exact condition and decide which treatment method is best for you. Never make decisions like this alone.
Take-Home Message
- Psychotherapy is a scientifically proven, highly effective treatment for depression. It's not just talk.
- This isn't just about talking about the issues on your mind. It's about teaching you the skills you need to manage your thoughts, feelings, and behaviors.
- There are different types of therapy, such as CBT and IPT. Your doctor will help you choose the method that is best for you.
- This is a partnership between you and your therapist, so talk about everything openly and honestly.
- This treatment can be done with or without medication. Your doctor is the best person to make the decision about it. So discuss anything with him or her.
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