How To Get The Most Out Of Therapy

Therapy can be a game-changer for folks dealing with life’s ups and downs. But how do you know if it’s really helping or just draining your wallet? Let’s dive in and find out!

Finding Your Perfect Therapy Match

There are two main therapy flavors: cognitive behavioral therapy (CBT) and interpersonal psychotherapy (IPT).

CBT is all about flipping the script on negative thoughts, while IPT focuses on beefing up your relationships with patients and therapists.

Having a solid crew in your corner is key. Therapy works wonders when you’ve got someone you trust to spill your guts to.

Letting it all out can take a load off your mind and help you make sense of your feelings.

Plus, having friends and family who’ve got your back can do wonders for your overall well-being.

Picking the Perfect Therapist

To snag the right therapist, you’ve gotta know what you’re dealing with. Ask yourself:

• What kind of therapy do they do?
• Do they work one-on-one or in groups?
• Have they helped folks like you before?

These things might not be crystal clear at first, but they’ll come into focus as you go along.

What Flavor of Therapist Should I Go For?

To figure out your ideal therapist, ask yourself:

• What’s your budget?
• Are you itching for quick results?
• Would you rather work with someone who’s an anxiety whiz or a depression expert?

If you already know what therapy works best for you, start hunting for a therapist who fits the bill. If you’re not sure where to start, your local mental health squad can point you in the right direction.

How Can I Get Some Help?

The best way to tackle your troubles depends on what’s causing your anxiety, how old you are, and a bunch of other stuff. If you think counseling might do you some good, give your local mental health center a shout.

You’ve got two main options: inpatient and outpatient care.

Inpatient Care

Inpatient care is like a sleepover at the hospital. You’ll get round-the-clock care, meds, and group therapy sessions.

You won’t have to worry about your home or kiddos while you’re there. But heads up, you’ll usually need to pay for this upfront.

The cost can vary depending on where you go. Some places charge by the hour, others by the session. Usually, you’ll save some dough if you go to a big place with lots of staff.

Outpatient Care

Outpatient care is more like a pit stop. You’ll go to a private place for sessions that last anywhere from 15 to 90 minutes.

You’ll meet with your therapist once a week, and they might follow up with phone calls.

The best part? You don’t have to leave your house! But sometimes, you might need meds or extra appointments before you start.

How much it costs depends on where you go.

Talk Therapy vs. Cognitive Behavioral Therapy

Talk therapy is all about helping you understand what’s going on in your head. By chatting about your problems, you’ll learn how to handle them better in the future.

Cognitive-behavioral therapy, on the other hand, zeros in on specific thoughts and behaviors that are causing trouble. It helps you spot negative thinking and come up with realistic solutions.

DBT: A Different Approach

DBT therapy is based on the idea that anxiety comes from unrealistic expectations about what we can control. It teaches you how to roll with the punches of everyday life.

DBT has been proven to help with anxiety disorders, including panic attacks. It can reduce symptoms like panic attacks and depression, and even prevent them from coming back.

Getting Your Head Checked

Psychological testing is one way shrinks figure out what’s going on in your noggin.

They might give you personality tests, check out your thinking skills, or use other tools to see how well different treatments are working.

Spilling Your Guts to a Therapist

To find a therapist who’s a pro at dealing with anxiety, check out a legit website that lists therapists. It helps to know what kind of counseling you’re after before you start.

For example, cognitive-behavioral therapy (CBT) teaches you new ways to think about your problems. It helps you stop thinking negatively or assuming the worst.

CBT gives you tools to cope, so you don’t buy into negative thoughts or make crazy predictions about the future. Instead, you learn to look at things objectively and change habits that aren’t doing you any favors.

You’ll learn to spot unhelpful beliefs and set realistic expectations for yourself and others. Some folks like to chat with a counselor every few months or once a year about private stuff.

Others might feel comfy talking to a counselor regularly, whether that’s weekly, every other week, monthly, or even daily.

Keeping It on the Down Low

Therapists should keep your secrets safe unless there’s a legal issue or someone’s in danger.

The American Psychological Association says therapists should only spill the beans when it’s necessary to protect a client from serious harm or when the law says they have to.

This includes reporting child abuse or neglect, telling social services about possible illegal stuff, warning the proper authorities about public safety threats, or tipping off the police about suspicious behavior.

Getting a Second Opinion

If you’re not happy with how things are going, tell your therapist. Then, try someone new or a different approach.

Your therapist might suggest seeing a colleague, taking a class, moving somewhere else, or changing how you do things.

Signs Therapy Might Not Be Your Cup of Tea

Therapy can be a lifesaver for folks dealing with depression, anxiety, and trauma. But it can also be pricey, and sometimes it just doesn’t seem to click. So how can you tell if it’s working for you, and how can you get the most bang for your buck? Here are three signs that therapy might not be your thing:

1. Your problems are on the mild side. If you’re dealing with minor stuff like trouble sleeping or relationship hiccups, popping some pills might do the trick instead of seeing a pro. In other words, if the pain isn’t too bad, you might not need the big guns.

The good news is that smaller issues often sort themselves out without any help.

It’s hard to know what counts as “mild,” but you could ask yourself if your symptoms are messing with your daily life in a big way.

Are you struggling to keep up at school, work, home, or with friends? A therapist can take a look at your situation and figure out if you really need professional help.

2. Your therapist doesn’t get what you’re going through. Your therapist should be all ears when you’re talking about why you’re there, so pay attention to how they explain your issues and respond to them.

If your therapist seems confused or dismissive, it might be time to find someone new. You want a therapist who can give you clear answers about yourself and your situation.

3. You’re not ready to change. Some people only make changes after they’ve hit rock bottom.

For example, if you smoke every day, it usually takes a bunch of failed attempts before you kick the habit for good.

Even then, you might still crave a cigarette now and then. Similarly, you might feel down one week and happy the next. This could mean that your mood is more affected by outside stuff than by what you’re doing.

Your therapist might be using outdated techniques. Sometimes therapists use methods based on old theories about how people grow and change. But these approaches might actually be holding you back instead of helping you move forward.

For instance, a lot of therapists believe that kids have to wait until they’re older to be truly happy.

Maybe this idea comes from Freudian psychology, which thought we get healthier as we grow up.

But research shows that childhood emotions stick with us into adulthood. So it’s worth trying new therapy strategies, especially if they show promise.

What Causes Anxiety and How Does It Show Up?

There are lots of ways therapy can help reduce anxiety. You can do one-on-one sessions with a pro psychologist or psychiatrist.

You can also do therapy in a group setting with others who are going through similar emotional challenges. Plus, certain meds prescribed by doctors can help take the edge off anxiety.

How Much Does Anxiety Treatment Cost?

You should think about the cost before picking a doctor. Most insurance plans cover counseling and meds. But not all therapists take insurance.

So it’s a good idea to check out the cost of your potential counselor ahead of time. That way, you can make decisions based on your wallet rather than your emotions.

Tricks to Keep Anxiety in Check

The best ways to handle anxiety are relaxation training and changing how you think. Relaxation training teaches you skills to chill out.

For example, you can learn breathing exercises, meditation, progressive muscle relaxation, yoga, tai chi, massage, or acupuncture to loosen up those tense muscles.

Other tricks include using your imagination to create pleasant thoughts and positive images.

Meds for Mental Health Help

Medications can be a big help if used right and watched carefully. They usually won’t cause nasty side effects. Lots of prescription drugs have been proven to work for anxiety disorders.

Examples include benzodiazepines (like Xanax), antidepressants (like Prozac or Zoloft), anti-anxiety meds (like Buspar), and antihypertensives (like Ativan).

Chat with your pharmacist about which medicine is best for you. It often helps to mix therapy with medication.

Why Exercise Is a Big Deal for Your Health & Happiness

To get the most out of your therapy sessions, you need to pair them with other feel-good practices.

Exercise can help you lose weight, build muscle, strengthen your bones, lower your blood pressure, and help you sleep better.

Plus, it can prevent type 2 diabetes and protect you from heart disease, cancer, arthritis, osteoporosis, stroke, and dementia.

Exercise makes us healthier and happier! There are lots of ways to move your body and boost your physical and mental health.

These include cardio (like walking or running), strength training (lifting weights), flexibility training (yoga or Tai Chi), balance training (like tai chi), stretching, and body toning exercises like calisthenics or jumping rope.

Cardio: Get Your Heart Pumping

This kind of exercise burns calories and gets your heart rate up for 30 minutes or more. Cardio also improves your fitness, endurance, stamina, strength, and coordination.

It’s recommended to do regular exercise at least three times a week for 20-30 minutes each time.

Examples include brisk walking, running, biking, swimming, dancing, aerobics, jogging, tennis, basketball, soccer, volleyball, badminton, squash, and baseball.

Strength Training: Build Those Muscles

Lifting weights and using resistance bands are great ways to build strength. Lifting weights increases muscle strength, size, and tone while improving bone density.

Resistance bands have been shown to help strengthen muscles and joints, reduce back pain, and increase range of motion.

Most gym equipment can work out your upper body, lower body, core/abs, shoulders, chest, arms, legs, neck, and back.

Flexibility Training: Stretch It Out

Yoga and Tai Chi are awesome examples of flexibility training. Yoga stretches your whole body from head to toe. It includes gentle poses that relax your mind and strengthen your spirit during meditation.

Tai Chi promotes relaxation, concentration, balance, and strength. The more flexible you are, the easier it’ll be to do yoga poses without straining.

You can practice any number of yoga positions at home by yourself or with a buddy. But if you’re looking for something more challenging, you can join a yoga class where the instructor teaches you different poses. Some yoga studios even offer classes specifically designed for cancer patients.

Wrapping It Up

Mental health is super important for everyone, and it can be especially tough for folks dealing with anxiety and depression. If you can swing it, don’t be afraid to ask for help.

It doesn’t matter if you’ve just been diagnosed or have been wrestling with anxiety for years. A trained pro can help you understand what’s going on and give you tools to overcome it.