What Is Psychotherapy and Is It Effective?

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Is Psychodynamic Therapy Right for Medically reviewed by Vara

Saripalli, Psy.D. — By
Margarita Tartakovsky, MS
Me? Updated on June 22, 2021
What it is How it works Goals Your therapist's role Types

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Is it right for you? Next steps
Psychodynamic therapy takes some of the same ideas as

psychoanalysis — like free association and self-discovery —
and applies them in an up-to-date way.
Psychodynamic therapy can address a range of mental health conditions by diving deep into
the root cause of symptoms. It can also be beneficial for anyone who wants to understand
themselves better and live a more fulfilling life.
In psychodynamic therapy, you might learn how your past has shaped your present, so you
can move mindfully into the future.
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What is psychodynamic therapy?

If you’re like most people, your knowledge of psychodynamic therapy comes from a
psychology class or its depictions in television and film. If this is the case, your understanding
is likely not so accurate. This is because the media and even modern textbooks tend to get it
wrong.
Overall, psychodynamic therapy is an effective way to explore the sources of your symptoms
and the challenging situations you face.
Psychodynamic therapy investigates the “why” behind our thoughts and actions. It focuses on
questions such as “Why am I doing what I’m doing?” and “Why am I feeling this way?”
Unlike cognitive behavioral therapy (CBT), which is highly structured and often comes with
between-session homework, psychodynamic therapy tends to be open-ended and excludes
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worksheets and assignments.
But like CBT, some psychodynamic therapies have manuals that therapists use to guide their
sessions.
It’s important to note that both psychodynamic therapy and CBT can be effective . And some
therapists may mix approaches.
Either way, the question isn’t, “Which approach is superior?” The question is, “Which is a
better fit for you right now?”
Psychodynamic theory: How does it work?

Psychodynamic therapy’s roots go way back to Sigmund Freud, the father of psychoanalysis.
Freud developed psychoanalysis in the 1890s to essentially help people make the
unconscious conscious.
Over the years, psychodynamic therapy has greatly evolved from its psychoanalytic
predecessor. Some therapists may use the terms “psychoanalysis” and “psychodynamic
therapy” interchangeably.
Unlike “old-school” psychoanalysis, today’s psychodynamic therapy is evidence-backed and

time-limited. Sessions are typically 50 minutes long, and they occur one to two times a week
for up to a year.
Overall, psychodynamic therapy helps you gain insight into yourself, supporting you in
developing a nuanced understanding of how your prior experiences have shaped your
current behavior and relationships.
In psychodynamic therapy, you also explore:

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All your emotions

You examine the full range of your emotions, including contradictory feelings and feelings that
initially make little sense to you.
Patterns that don’t work for you

You work on spotting self-defeating patterns so you can stop replaying them. For example,
you might learn that you end relationships before they get too intimate or sabotage yourself at
work because of a fear of failure.
Your defenses
You explore how and why you avoid distressing situations — known as your defenses — in
order to face them. Confronting stressful experiences and patterns can help you build up
strength and resilience.
Free association
Your therapist encourages you to say whatever is on your mind, no matter how silly, strange,
or unrelated it might initially seem.
Seemingly arbitrary thoughts may actually be anything but. Your daydreams, random
thoughts, and fantasies can provide clues into your wants, desires, and fears.
Relationships
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The relationship between you and your therapist is a pivotal part of psychodynamic therapy.
How you relate and respond to your therapist usually mirrors how you behave in other
relationships.
This means you can work with your therapist in real time to improve certain relationship
patterns. For example, you may work on expressing yourself better or speaking up for
yourself.
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Goals of psychodynamic therapy

The goals of psychodynamic therapy center on gaining greater insight into your thoughts,
feelings, and actions — many of which you might not even be consciously aware of.
Additional goals include:
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Making mindful choices

Rather than letting reflexive actions fling you into problematic situations, psychodynamic
therapy helps you make deliberate choices. This way you’re in the driver’s seat, fully mindful
of what’s going on.
Want to learn more? Here are seven easy ways to practice mindfulness daily.
Getting free of the past

A common misconception is that psychodynamic therapy dwells on the past, rehashing
childhood experiences and events for no reason. In reality, psychodynamic therapists use the
past strategically to connect the dots to today’s unhelpful patterns.
You realize that certain ways of relating and being that you picked up during your formative
years are no longer serving you. Over time, you stop using these damaging scripts to
approach new situations.
Improving relationships
By understanding how you interact with others and working on these dynamics with your
therapist, you start to improve the relationships in your life. For instance, you might get better
at:
voicing your needs

setting clear-cut boundaries
choosing emotionally available partners
Want more info? Here’s a deeper dive on setting boundaries and getting your needs met. ADVERTISEMENT
Role of the psychodynamic therapist

Your therapist plays a critical role in helping you gain insight and effect change. As mentioned
above, how you act with your therapist can often be similar to how you act with other people
in your life.
Play this game for 1 minute
As one expert notes, the same therapist is a different person to each person in therapy. PanzerQuest Open
Without even realizing it, your view of your therapist is based on years of personal
experiences and expectations. This is known as transference. These in-session interactions
help you to improve your relationships outside of therapy.
In addition, a psychodynamic therapist:
models what healthy relationships look like

creates a supportive environment in which you’re able to share anything that comes to
mind, including difficult feelings and experiences
helps you explore and question your worldview
helps you examine your dreams and fantasies for deeper insights
works with you to develop constructive ways to handle your emotions and challenging
situations
Types of psychodynamic therapy

Some psychodynamic therapies address specific conditions, such as panic disorder, while
others vary by treatment length. Here are a few examples:
Brief psychodynamic therapy

In brief psychodynamic therapy , you see your therapist one to two times a week for a limited
number of sessions. For example, people with social anxiety might have 25 to 30 sessions for
6 to 8 months.
Dynamic interpersonal therapy (DIT)

DIT was originally developed to treat mood disorders within the public healthcare system. In
this 16-session therapy, you learn how your symptoms relate to specific patterns in your
relationships, and over time you work through them.
Research suggests that DIT is a promising treatment for veterans with depression and anxiety

and others with depression .
Psychodynamic art and music therapies

Art and music therapy techniques can help you ease into exploring difficult thoughts and
feelings in a safe, supportive, creative way.
Long-term psychodynamic therapy

This type of therapy typically lasts at least 2 years. Research  suggests that long-term
psychodynamic therapy (and medium-term, too) can help people with various mental health
conditions, including:
depression
anxiety
obsessive-compulsive disorder (OCD)
Long-term psychodynamic therapy may also help  with depression that doesn’t respond to
other treatments.
Is psychodynamic therapy right for me?

Multiple studies have found that psychodynamic therapy can treat a variety of mental health
conditions, including:
depression 
social anxiety disorder 
panic disorder 
somatic disorders
some personality disorders 
PTSD 
Also, it might help to ask yourself these questions:
Am I looking to better understand myself?

Am I repeating patterns that don’t serve me and finding it really difficult to change?
Are healthy relationships difficult or rare for me?
Do I have trouble feeling all my emotions?
Do I find myself making decisions that don’t serve me?
Do I prefer a highly structured therapy or more open-ended approach?
Next steps
Psychodynamic therapy can be a powerful treatment for different mental health conditions. It
helps to get to the root cause of symptoms and any self-defeating patterns.
Psychodynamic therapy provides you with a fuller, deeper understanding of your thoughts,
feelings, and dreams, so you can make positive changes.
To find a psychodynamic therapist, you can start by checking out:
The American Psychoanalytic Association’s Find An Analyst tool

Psych Central’s Find a Therapist resource
It can also be helpful to get referrals from your primary care doctor and loved ones, when
possible.
Last medically reviewed on May 10, 2021
 15 sources  v  z FEEDBACK:  
Abbass A, et al. (2021). Short-term psychodynamic psychotherapy for functional somatic disorders: A systematic
review and meta-analysis of within-treatment effects.
sciencedirect.com/science/article/abs/pii/S0022399921001185
Chen KC, et al. (2020). The impact of brief dynamic interpersonal therapy (DIT) on veteran depression and anxiety.
pubmed.ncbi.nlm.nih.gov/31999192/
Driessen E, et al. (2017). Cognitive-behavioral versus psychodynamic therapy for major depression: Secondary
outcomes of a randomized clinical trial.
Fonagy P, et al. (2015). Pragmatic randomized controlled trial of long-term psychoanalytic psychotherapy for
treatment-resistant depression: The Tavistock Adult Depression Study (TADS).
ncbi.nlm.nih.gov/pmc/articles/PMC4592654/
Fulmer R. (2018). The evolution of the psychodynamic approach and system.

ccsenet.org/journal/index.php/ijps/article/view/75577
Ho C, et al. (2017). Short-term psychodynamic psychotherapy for the treatment of mental illness: A review of
clinical effectiveness and guidelines.
ncbi.nlm.nih.gov/books/NBK525874
Keefe JR, et al. (2020). A meta-analysis of psychodynamic treatments for borderline and cluster C personality
disorders.
Levi O, et al. (2015). Cognitive-behavioral therapy and psychodynamic psychotherapy in the treatment of combat-
related post-traumatic stress disorder: A comparative effectiveness study.
Lindegaard T, et al. (2020). Internet-based psychodynamic therapy vs cognitive behavioral therapy for social
anxiety disorder: A preference study.
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McCarthy KS, et al. (2018). Twelve-month outcomes following successful panic-focused psychodynamic
psychotherapy, cognitive-behavioral therapy, or applied relaxation training for panic disorder.
Nolte S, et al. (2016). Course of self-reported symptoms of 342 outpatients receiving medium- versus long-term
psychodynamic psychotherapy.
Novotney A. (2017). Psychoanalysis vs. psychodynamic therapy.

apa.org/monitor/2017/12/psychoanalysis-psychodynamic
Ribeiro A, et al. (2017). Depression and psychodynamic psychotherapy.

Shedler J. (2006). This was then, this is now: Psychoanalytic psychotherapy for the rest of us. Was this article helpful?
jonathanshedler.com/wp-content/uploads/2020/07/Shedler-That-was-then-this-is-now-R10.pdf
Wang L, et al. (2020). Efficacy of brief dynamic interpersonal therapy in patients with major depressive disorder: A
prospective, multicenter randomized controlled trial protocol.
Yes No
ncbi.nlm.nih.gov/pmc/articles/PMC7376725
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What Is Psychotherapy and How Does It Medically reviewed by Nicole

Washington, DO, MPH —
Sandra Silva Casabianca
Help? Tonya Russell — Updated on
July 24, 2022
What is psychotherapy? First session of psychotherapy
What's psychotherapy for? When to start therapy ADVERTISEMENT
Is psychotherapy effective? Types of therapy Therapy formats UNISA

Does online therapy work? How long does therapy last?
What if it doesn't work? Resources

Chuẩn bị
cho sự
nghiệp
We all need our safe spaces where we can just “be” and
speak freely. Psychotherapy may be that space that allows
you to work on your mental health. Cùng phát triển đặc biệt
với người dẫn đầu mảng
You may wonder what psychotherapy is about and if it’s effective. The truth is that there are
many types of therapy that can help your mental health. tư vấn và công nghệ toàn
cầu, Accenture
Not all psychotherapists work in the same way or offer the same services. The psychotherapy
experience can vary widely depending on the therapist, the modality you choose, and your
goals.
Learning more about therapy for mental health and its types and options may help you feel
more at ease when making a decision.
Learn More
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What is psychotherapy?
Psychotherapy is talk therapy. It’s a treatment for your mental health or a supportive
intervention for everyday challenges, concerns, and personal growth.
According to Stephanie Rojas, LMHC, “therapy is a protected space to work toward improving
your mental health.”
Psychotherapy can involve different methods and techniques, and it’s usually tailored to your
needs, too.
Psychotherapy sessions can last between 40 and 120 minutes and repeat from a few times a
week to once a month.
You can go to therapy on your own, with your partner, or with your whole family.
In some instances, group therapy can also be effective. This means you go to therapy with
other people who you don’t know but who share a common goal or diagnosis.
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What happens in the first session of psychotherapy?

One for you and
It’s natural not to know what to expect in your first psychotherapy session. one for them
Rojas explains that during your first few sessions of individual therapy, a therapist may ask a
series of personal questions.
“This is to understand you best, and that’s what therapy is – a personal journey that requires
time, strength, and patience,” she explains. Shop Now
This is commonly known as a psychological assessment.
You may also have questions for your therapist during these first few sessions.
In general, it’s important to pay attention to how each session feels at first, says Rojas. “Notice
if you’re feeling welcomed, accepted, validated, and understood. A therapist should work
toward making you feel seen and heard.”
Building a rapport with your therapist may or may not happen in the first or second session.
Once rapport is built, however, you may feel reassured in your decision to start therapy, Rojas
says.
The therapeutic relationship is part of therapy and can make a world of difference in
measuring your own progress toward meeting your mental health goals.
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What is psychotherapy for?

Psychotherapy has benefits for everyone, but typically, people seek out talk therapy to solve a
problem.
Gia nhập tương lai số
Both adults and children can attend therapy and work through emotional, psychological, and
mental challenges. These can include difficulty concentrating on tasks or feeling sad or
confused about life.
Unlike many myths about psychotherapy, this type of space isn’t for “severe” cases only.
Anyone can begin talk therapy at any time to improve or work through common concerns.
For example, you might be wondering how to improve your relationship with your parents.
Therapy can help you with that.
Or, you may want to become more determined when aiming to meet your goals. A therapist
can also support that process.
Psychotherapy can help you change specific behaviors or thought patterns, and it can also
help you overcome challenges like negative self-talk, negative thinking, low self-esteem, or ADVERTISEMENT
being socially shy.

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Sometimes, therapy might help you become aware of who you are or why you do some Membership
things.
Goals in psychotherapy
When you start psychotherapy, you might have your own goals, or you might express what’s
on your mind, and your therapist can help you set those goals. Shop Now
Regardless, Jeffrey M. Cohen, PsyD, believes it’s important to always work with a therapist
who sets goals.
“Make sure that your goals for your therapy are clear,” he says. “You set the goals, and your
therapist helps you reach them.”
Setting goals might make psychotherapy feel more effective for you. You can often revise
them and reflect on how far you’ve come since you started.
Ideally, the goals you set for therapy should be “measurement-based,” so they allow you and
your therapist to monitor your progress.
When to consider psychotherapy

Why you begin psychotherapy is entirely up to you, and most psychotherapists will work with
you even when you’re unclear on what you want to get out of it.
Some of the most common reasons to seek therapy include:

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addictive behaviors
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processing grief in general or after losing a loved one

marriage-related challenges
developing specific personal skills
How effective is psychotherapy?

Cohen explains that unlike talking with a loved one, therapy is “clinically validated to work.”
That’s because it’s rooted in science and based on evidence. In other words, psychotherapy
is effective.
“An evidence-based therapist is utilizing strategies and techniques that are clinically validated
to help people,” Cohen explains. “Psychotherapy empowers people with coping skills to
navigate life’s challenges.”
Research shows that many psychotherapy approaches are effective for a variety of situations.
A literature review, for example, found that long-term psychoanalytic therapy is highly
effective for both relief of specific symptoms and changes in personality. These effects seem
to be long term.
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Therapy is also effective for conditions that might take years to develop and are sometimes
challenging to treat. 2-for-1 MasterClass
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For example, another literature review showed that psychodynamic therapy and cognitive
behavioral therapy (CBT) were effective in treating symptoms of different personality
disorders.
How effective mental health therapy is also depends on how much work you do during and in
between sessions.
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Even though a therapist might help you identify practical ways to change or improve
behaviors, it’s up to you to do the “homework” and follow the guidance.
Was this article helpful?
Types of psychotherapy Yes No
Mental health therapy isn’t always the same. Many approaches look at human behavior and
the psyche differently. Consequently, their strategies vary greatly.
These are a few common psychotherapy approaches:
Cognitive behavioral therapy (CBT) helps you identify thoughts and behaviors you want
to change, and the therapist helps you create a plan to make those changes.
Acceptance and commitment therapy (ACT) is about accepting your thoughts and
feelings without trying to change them. This therapy helps you do what matters to you in
life by committing to action steps.
Dialectical behavior therapy (DBT) incorporates a dialectical worldview, which means
two opposite ideas can be true simultaneously. DBT focuses on replacing problem
behaviors with effective behaviors.
Psychoanalytic therapy seeks to access your unconscious mind to understand why you
do what you do.
There are dozens of psychotherapy approaches. Which one is the best psychotherapy type?
The one you feel most comfortable with!
How to choose your type of psychotherapy

Identifying what psychotherapy approach works better for you might not be a straightforward
process, Rojas says. She recommends asking yourself these questions before deciding on a
therapy approach:
1. Do you want to go to therapy on your own, or do you want a family member to attend or
your partner? Are you interested in being in a group with other people focusing on a
similar goal? This will help identify if you want individual, family, couples, or group
therapy.
2. What do you want to work toward? For example, if you want to reduce your anxiety, it’s
important to seek a therapist who has experience working with clients with this
condition.
3. Are you looking for medication in addition to therapy? If so, you’ll want to look for a
psychiatrist, someone who is trained in mental health and can prescribe medication.
Once you’ve narrowed down a therapist who can speak to your needs, that individual will
have an idea of which modality may be best for you.
This doesn’t mean you have to agree. In fact, sometimes you might want to try different
approaches first before settling down with one.
There is also the possibility you might like a therapy approach, but you don’t connect with the
therapist you’ve found.
“Finding the right therapist might be overwhelming, but it is important to keep in mind how
comfortable you feel with this therapist and if you can continue to over time,” says Rojas.
Despite the possibility of the process being overwhelming, the benefits of therapy outweigh
the possible roadblocks in your search.
What’s the best psychotherapy format?
Although many people prefer individual psychotherapy, the choice might not be as clear if
your goal is to work through a relationship-based challenge.
In many instances, you’ll be able to combine psychotherapy formats, such as having some
individual sessions and a few family or couple sessions, too.
You might want to begin with individual psychotherapy sessions and then work your way
through integrating your loved ones into the process.
These are the therapy formats:
Individual therapy: A series of one-on-one sessions with a therapist. Many modalities

can be applied.
Group therapy: Sessions in which many people working toward the same goals express
their thoughts and feelings while being guided by one or more counselors or therapists.
“In a group setting, psychotherapy may focus on skills to help participants build the life
that they want,” Cohen explains.
Couple’s or family therapy: A series of sessions where family members meet with a
therapist to provide experiences and concerns about a common topic.
Is online therapy effective?

Having the option to attend psychotherapy from your home is essential. Still, you might
wonder if online therapy sessions are as effective as in-person ones.
Experts believe that telemental health, or online therapy, is as effective as face-to-face

therapy.
A few things you might want to keep in mind if you go with online care:
Verify your therapist’s credentials.

Save a quiet time and space for those sessions, if possible.
Double-check your internet connection and make sure you have a “plan B,” such as a
phone number to call if you get disconnected.
The potential concerns about online therapy can often be corrected, says Brittany Johnson,
LMHC.
“One drawback could be that the person’s home environment is not conducive to a therapy
setting,” she says. If this is the case, sitting in your closet or your car could allow for privacy.
“It’s harder for the therapist to read the body language or pick up the nonverbal behaviors,”
she adds. The solution, which many therapists have found, is asking probing questions that
allow for deeper connections.
How long does therapy last?

It depends. Because there are many reasons to attend psychotherapy, the duration may vary
according to your goals.
Some people stay weeks in psychotherapy and find their goals have been met. Others stay
for years.
Duration of psychotherapy might be a good topic for your first session. A few factors that may
affect how long psychotherapy lasts include:
personal goals
life situations that may be contributing to the challenge you want to work on
how long you’ve experienced symptoms
whether you’re working on a specific challenge or a general personal growth process
overlapping symptoms from different mental health conditions
frequency of your sessions
When therapy doesn’t work

Sometimes, like many other relationships, a therapeutic bond might not work out. This can
stem from different reasons, from chemistry to a therapist’s misconduct. Still, this doesn’t
mean psychotherapy cannot help you at all.
If you’re not feeling at ease in your therapy process, you could consider a different
psychotherapy approach or another therapist with different or more experience. You might
also explore other types of therapy if talking isn’t what you want to focus on right now.
If your symptoms are severe, medication can help. Otherwise, approaches such as art therapy
might provide a healing space without talking that much.
“For some people, talk therapy works great, while others may not want to talk or process their
somatic or psychological reactions,” says Johnson. Either way, psychotherapy does take
participation.
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Johnson recommends incorporating self-help books and coaching, if necessary.
Although technically you can’t be your own therapist, these self-care and self-help strategies
can help.
Let’s recap
Psychotherapy is a space for you to talk about how you feel, act, and think with a
professionally trained individual who can guide you.
Psychotherapy can be a one-on-one experience or one for the whole family.
Talk therapy is based on science and is effective for a variety of challenges and mental health
conditions. A diagnosis isn’t required to start therapy, though.
You can start by seeking the support of a mental health professional and then determine how
you want to proceed.
Last medically reviewed on June 3, 2021
Cohen J. (2021). Personal interview.
Costa MB, et al. (2016). Effectiveness of psychosocial interventions in eating disorders: an overview of Cochrane
systematic reviews.
scielo.br/j/eins/a/Hx4jmtXtnBDfKgWgvcr5Wkn/?lang=en
de Maat S, et al. (2009). The effectiveness of long-term psychoanalytic therapy: A systematic review of empirical
studies.
research.vu.nl/ws/files/2652066/Maat,%20de%20Harvard%20Review%20of%20Psychiatry%2017(1)%202009%20u
.pdf
Ethical principles of psychologists and code of conduct. (2017).

apa.org/ethics/code
How long will it take for treatment to work? (n.d.).

apa.org/ptsd-guideline/patients-and-families/length-treatment
Johnson BA. (2021). Personal interview.
Leichsenring F. (2003). The effectiveness of psychodynamic therapy and cognitive behavior therapy in the
treatment of personality disorders: A meta-analysis. .
ajp.psychiatryonline.org/doi/full/10.1176/appi.ajp.160.7.1223
Novotney A. (2017). A growing wave of online therapy.

apa.org/monitor/2017/02/online-therapy
Rojas D. (2021). Personal interview.
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All About Cognitive Behavioral Therapy Medically reviewed by

Ashleigh Golden, PsyD —
Kate Bettino — Updated on
(CBT) June 1, 2021
How it works Key principles Common goals Benefits Drawbacks

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What to expect Is it right for me?
Cognitive behavioral therapy (CBT) is an evidence-based

and widely used form of psychotherapy that’s helped many
people around the world.
Therapists use cognitive behavioral therapy to help people with mental and physical health
challenges like:
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depression
anxiety
trauma
chronic pain
irritable bowel syndrome (IBS)
The goal of CBT is to help you adapt and change your mindset and behaviors by reassesing
distorted thought patterns.
Whether you’re living with a mental health condition or just keep finding yourself worrying
about the little things, CBT could be a helpful tool if you’re looking for an evidence-backed
therapy to relieve persistent mental health symptoms.

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psychologist.
How does cognitive behavioral therapy work?

Basically, CBT works by identifying, tackling, and changing unhelpful thinking so that your
mindset, behaviors, and overall well-being improve with practice.
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When you change the way you feel about specific situations, for example, it will likely be
easier to adapt your behaviors in the future.
In mental health conditions like depression, anxiety, substance use, phobias, and many
others, negative thinking takes many forms, like:
thinking in black and white

overgeneralizing
ignoring the positive and focusing on the negative
catastrophizing
In CBT, you’ll work with your therapist to identify the thinking patterns that cause your
distress. This is an important step in managing overwhelming emotions and unhelpful
behaviors.
Though many people think therapy is just chatting with a doctor, CBT is actually very
structured and tailored to each person.
Over time, you’ll learn CBT techniques to acknowledge and challenge thoughts that get in
your way.
CBT strategies might include:
keeping track of your thoughts and reviewing them later

confronting situations that create anxiety to learn coping mechanisms
practicing problem-solving with your therapist
role-playing interactions with others
By practicing CBT strategies like these with your therapist — and at home by yourself — you’ll ADVERTISEMENT
develop useful skills like:
gaining awareness of unhelpful thoughts and how they impact your emotional state
getting a more logical understanding of other people’s actions
challenging automatic assumptions
accurately assessing reality
coping with triggering or upsetting situations
learning positive self-talk and how to boost confidence
relaxation techniques
The idea is to apply the skills you learn in therapy to your daily life. It’s like exercising any
muscle to make it stronger, except this time that muscle is your brain.
It requires both you and your therapist to be collaborative, committed, and communicative.
What’s the principle behind CBT?

In the 1960s, psychiatrist Aaron Beck realized that the people he helped with depression
often showed specific thinking patterns that didn’t serve them.
He explained emotional conditions using a cognitive model : Thoughts control how people
view themselves, others, and their environment, which impacts their mood and behavior.
In other words, if you perceive everything around you to be bad, you’ll likely feel pretty bad,
too.
The basic principle that underlies cognitive behavioral therapy is that most emotional and
behavioral reactions are learned — and so they can be unlearned or changed. ADVERTISEMENT
Unlike many other forms of psychotherapy, CBT is mostly concerned with present feelings
and events, not past trauma or life history. That’s not to say those topics won’t come up in
therapy, but they’re not the central focus of CBT treatment.
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What are some common goals in CBT?
Some goals in CBT include:
forming new habits

learning interpersonal skills
developing constructive coping mechanisms
reducing or managing stress and anxiety
shifting from negative thinking to a more balanced outlook
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learning how to express feelings
How long does cognitive behavioral therapy take to work?

The time it takes to make progress toward these goals is different for everyone. Some people
see results after only a few CBT sessions, while others require a few months to learn how to
manage their symptoms.
You may start out with one session per week, and then gradually decrease the frequency.
However, this will depend on both your and your therapist’s availability and accessibility.
What are the benefits of CBT?

Research in 2015  indicated that CBT is often just as or more effective in reducing symptoms
than other types of therapy, especially when it comes to anxiety disorders.
That being said, medication does still perform better for some conditions, and many people
find it most beneficial to combine CBT with medication.
The benefits of CBT are extensive. For example:
It often leads to long-term results. Since the emphasis is on identifying unhelpful

thinking patterns and building skills for everyday use, CBT’s positive effects can last long
after treatment has stopped.
It’s an effective alternative to medicine. For some people, medication simply doesn’t
work for them. CBT offers another form of treatment using a completely different
approach.
The duration of treatment is pretty short. Unlike other kinds of talk therapy, CBT
doesn’t have to go on for years. It can last anywhere around 5 to 20 sessions, though ADVERTISEMENT
occasional follow-up sessions can be useful.

CBT can take place one-on-one, in groups, or even on your own. Though the approach
to CBT is structured, it’s flexible in terms of format. Some apps and workbooks even
allow you to practice CBT techniques on your own.
The skills you’ll learn can help beyond your original reason for treatment. The skills
CBT often emphasizes, like problem-solving, personal interaction, and time
management, can serve you in many aspects of your life.
Are there any risks in CBT?

Though CBT is generally a safe and effective treatment option, it has some potential Was this article helpful?
drawbacks, too.
Yes No
One 2018 study found therapists reported worsening symptoms in 9% of people in therapy.
And during CBT, 27% experienced distress or negative well-being.
Still, it can help to keep in mind that this discomfort tends to be temporary and a normal part
of some types of CBT.
The most significant drawback  of CBT could be the reappearance of symptoms after therapy
has ended. But it’s also not uncommon for this to happen. Your therapist may work with you to
create a maintenance plan to keep symptoms at bay when you’re no longer having regular
sessions.
Still, the overwhelming majority of research suggests the benefits of CBT outweigh the risks.
Besides the possibility of side effects, CBT does have some drawbacks to consider. For
example:
It’s a big commitment. Even though treatment may only last a few months, it takes
commitment and persistence to get the results you want. You’ll likely need to practice
the skills you’re learning often for them to stick.
It may not be enough. For people with more complex or intense health concerns, CBT
may not be the right approach — or it may simply not be enough to reduce symptoms by
itself.
It can be uncomfortable. Since part of CBT is addressing how distorted thinking makes
you feel, therapy can temporarily stir up or worsen emotional symptoms. It can help to
prepare yourself for some discomfort.
It can be expensive. Depending on your insurance, where you live, and other factors,
CBT with a professional might be out of reach due to its cost. Still, some therapists offer
therapy with sliding scale fees, which means you pay what you can — it can help to look
for therapists who offer this.
What can I expect in CBT?

Before therapy even begins, your therapist will probably ask you to fill out a questionnaire
used to assess your mental health and keep track of progress later on.
They’ll likely spend most of the first session asking questions and getting to know you and
your thought processes so treatment can be customized for you.
Since CBT is a collaborative effort, it’s important to feel comfortable with and connected to
your therapist. Even though it can be frustrating and time consuming, don’t be afraid to meet
with multiple therapists until you find one that you’re happy with.
Once you’ve gone through all the basic questions, established your goals, and identified
distorted patterns of thinking, your therapist can work with you to pick the right techniques to
assess and adjust those thoughts.
Be prepared to get some homework, too. CBT often includes out-of-session practice like self-
reflection tasks, behavioral exercises, and readings.
Although CBT usually takes place in-person, online options are also available and effective.
Is CBT right for me? Questions to ask before you
start
What is CBT used for?

Some of the mental health conditions most commonly treated with CBT include:
generalized anxiety disorder

bulimia nervosa and other eating disorders
major depressive disorder
schizophrenia
substance use disorder
bipolar disorder
phobias
post-traumatic stress disorder (PTSD)
Physical conditions treated with CBT could include:
irritable bowel syndrome (IBS)

chronic fatigue syndrome
fibromyalgia
chronic pain
Who’s most likely to benefit from CBT?

Research  shows people of all ages, ethnicities, and genders can benefit from CBT.
But as mentioned before, some people may be more suited for CBT than others.
It’s most likely to help people who:
have challenges they can identify and want to change

have tried medication but not seen any or enough positive results
are eager to improve their mental health and have time to fully commit
Last medically reviewed on May 27, 2021
Beck JS. (n.d.). Common questions.

academyofct.org/page/FAQ
Chand SP, et al. (2021). Cognitive behavior therapy.

ncbi.nlm.nih.gov/books/NBK470241/
Fenn K, et al. (2013). The key principles of cognitive behavioural therapy.

journals.sagepub.com/doi/full/10.1177/1755738012471029
Fordham B, et al. (2021). Cognitive-behavioural therapy for a variety of conditions: An overview of systematic
reviews and panoramic meta-analysis.
ncbi.nlm.nih.gov/books/NBK567941/
Gilpin HR, et al. (2017). Predictors of treatment outcome in contextual cognitive and behavioral therapies for
chronic pain: A systematic review.
jpain.org/article/S1526-5900(17)30557-6/fulltext
Grant PM, et al. (2017). Six-month follow-up of recovery-oriented cognitive therapy for low-functioning individuals
with schizophrenia.
ps.psychiatryonline.org/doi/10.1176/appi.ps.201600413
Hall J, et al. (2016). Efficacy of cognitive behavioral therapy for generalized anxiety disorder in older adults:
Systematic review, meta-analysis, and meta-regression.
sciencedirect.com/science/article/abs/pii/S1064748116301476
Hehlmann MI, et al. (2021). The use of digitally assessed stress levels to model change processes in CBT - A
feasibility study on seven case examples.
Hetterich L, et al. (2020). Psychotherapeutic interventions in irritable bowel syndrome.

History of cognitive behavior therapy. (n.d.).

beckinstitute.org/about-beck/history-of-cognitive-therapy/
Kaczkurkin AN, et al. (2015). Cognitive-behavioral therapy for anxiety disorders: An update on the empirical
evidence.
Linardon J, et al. (2017). The efficacy of cognitive-behavioral therapy for eating disorders: A systematic review and
meta-analysis.
content.apa.org/record/2017-48283-005
MacDuffie KE, et al. (2018). Single session real-time fMRI neurofeedback has a lasting impact on cognitive
behavioral therapy strategies.
Ruggiero GM, et al. (2018). A historical and theoretical review of cognitive behavioral therapies: From structural
self-knowledge to functional processes.
link.springer.com/article/10.1007/s10942-018-0292-8
Schermuly-Haupt M-L, et al. (2018). Unwanted events and side effects in cognitive behavior therapy.
link.springer.com/article/10.1007%2Fs10608-018-9904-y
Sztein DM, et al. (2018). Efficacy of cognitive behavioural therapy delivered over the Internet for depressive
symptoms: A systematic review and meta-analysis.
What is cognitive behavioral therapy? (n.d.).

apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral.pdf
Wojnarowski C, et al. (2019). Predictors of depression relapse and recurrence after cognitive behavioural therapy:
A systematic review and meta-analysis.
cambridge.org/core/journals/behavioural-and-cognitive-psychotherapy/article/abs/predictors-of-depression-
relapse-and-recurrence-after-cognitive-behavioural-therapy-a-systematic-review-and-
metaanalysis/653444A1EDC910538C898F11E381D7B0
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Is Psychodynamic Therapy Right for Medically reviewed by Vara

What it is How it works Goals Your therapist's role Types

Is it right for you? Next steps

Psychodynamic therapy takes some of the same ideas as

PSYCH CENTRAL RESOURCES

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Your privacy is important to us

What is psychodynamic therapy?

Psychodynamic theory: How does it work?

Unlike “old-school” psychoanalysis, today’s psychodynamic therapy is evidence-backed and

In psychodynamic therapy, you also explore:

All your emotions

Patterns that don’t work for you

Affordable therapy delivered digitally - Try BetterHelp

Access Preferred by 94% of

Goals of psychodynamic therapy

Additional goals include:

Making mindful choices

Getting free of the past

voicing your needs

Role of the psychodynamic therapist

In addition, a psychodynamic therapist:

models what healthy relationships look like

Types of psychodynamic therapy

Brief psychodynamic therapy

Dynamic interpersonal therapy (DIT)

Psychodynamic art and music therapies

Long-term psychodynamic therapy

Is psychodynamic therapy right for me?

Also, it might help to ask yourself these questions:

Am I looking to better understand myself?

To find a psychodynamic therapist, you can start by checking out:

The American Psychoanalytic Association’s Find An Analyst tool

Last medically reviewed on May 10, 2021

Fulmer R. (2018). The evolution of the psychodynamic approach and system.

Novotney A. (2017). Psychoanalysis vs. psychodynamic therapy.

Ribeiro A, et al. (2017). Depression and psychodynamic psychotherapy.

Online Resume Resume In 5 20+ Resume Cover Letter

What Is Psychotherapy and How Does It Medically reviewed by Nicole

What is psychotherapy? First session of psychotherapy

What's psychotherapy for? When to start therapy ADVERTISEMENT

Is psychotherapy effective? Types of therapy Therapy formats UNISA

What if it doesn't work? Resources

Get a deeper understanding of trauma and PTSD

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What happens in the first session of psychotherapy?

This is commonly known as a psychological assessment.

Affordable therapy delivered digitally - Try BetterHelp

Access Preferred by 94% of

What is psychotherapy for?

being socially shy.

When to consider psychotherapy

Some of the most common reasons to seek therapy include:

processing grief in general or after losing a loved one

How effective is psychotherapy?

These are a few common psychotherapy approaches:

How to choose your type of psychotherapy

These are the therapy formats:

Individual therapy: A series of one-on-one sessions with a therapist. Many modalities

Is online therapy effective?

Experts believe that telemental health, or online therapy, is as effective as face-to-face