Exploring The Past, Present, And Future Of Therapy For National Psychotherapy Day
Psychotherapy can be said to have evolved considerably from its roots in the late 19th century, and its benefits have become widely recognized in the popular consciousness of the modern world. Still, many people who could benefit from therapy don’t seek it out, and misconceptions about the practice may remain widespread. National Psychotherapy Day was created to raise awareness of the many positive effects this treatment can have on mental health and overall well-being.
Some observers estimate that as many as one in four people over the age of 18 may experience mental disorders in America. Psychotherapy can often help, and it may even be more effective than medication for some conditions. Possible benefits can include improved emotional regulation, stronger interpersonal skills, greater self-knowledge, and better physical health. Today, therapy can even take place online, which can make it more convenient and accessible for many people.
What is psychotherapy?
Psychotherapy, often shortened simply to “therapy,” can take many forms. At its core, though, it usually involves an individual speaking with a licensed mental health professional about their thoughts, emotions, and personal difficulties, learning ways to improve their psychological adjustment and function better in daily life.
Some of the most common types of therapeutic methods include the following:
Cognitive-behavioral therapy (CBT)
Individuals undergoing this form of therapy usually learn to identify and modify unhelpful habits of thinking and behavior. CBT therapists may teach various skills that can help clients regulate their emotions and actions. Cognitive-behavioral therapy is often considered the “gold standard” of psychotherapeutic treatments, especially for common mental illnesses like depression and anxiety.
Psychodynamic therapy
Psychodynamic therapists normally talk with clients about their personal and family histories, as well as present-day life circumstances, to uncover persistent patterns of maladaptive emotions and thoughts. By gaining greater self-awareness, participants may be able to improve their mental health. Increasing evidence shows that psychodynamic therapy can be as effective as other evidence-based treatments like CBT in treating mental illness.
Mindfulness-based therapies (MBT)
This type of therapy typically works to help individuals develop a type of present-focused, non-judgmental awareness known as mindfulness. Increased mindfulness can be linked with greater resilience in the face of emotional stress, often leading to improvements in mental health. MBT frequently involves training in meditation, which can increase mindfulness when practiced regularly.
Interpersonal therapy (IPT)
IPT is normally a brief form of therapy focused on helping individuals develop better social function and stronger interpersonal relationships to support their mental well-being. Though created to treat depression, it may also work well for other psychological conditions, such as eating disorders and substance use disorders.
Humanistic therapies
There may be several types of humanistic therapies, but all of them tend to share an emphasis on helping clients achieve personal growth, self-actualization, and overall well-being rather than targeting specific diagnoses or symptoms. Nevertheless, evidence suggests they can be effective in relieving mental illness, although updated research may be necessary.
History of psychotherapy
Many historians have argued that techniques like psychotherapy can be traced back at least as far as ancient Greece, when philosophers like the Stoics often used rational self-analysis to ease emotional pain. However, Western medicine generally did not treat mental illness as a distinct category of disease — or treat it using methods rooted in discussion and personal examination — for many centuries following the decline of Classical civilization.
That began to change in the late 1700s with the work of Franz Anton Mesmer, a German physician who used hypnosis-like procedures to cure psychosomatic symptoms by putting his patients in trance states. Though Mesmer believed his therapies manipulated an unseen force called “animal magnetism,” practitioners who expanded on his work concluded that the effects were likely due to mental suggestion.
Psychoanalysis and psychotherapy
Sigmund Freud was an Austrian who used hypnosis to uncover links between mental illness and emotionally traumatic childhood experiences. He found that by allowing his patients to talk in an unstructured way about their feelings, dreams, and imaginative fantasies, they could often achieve substantial relief.
Freud called his method “psychoanalysis,” and it largely formed the basis for the discipline that would become known as psychotherapy. Over the subsequent decades, changing views of human psychology led to new approaches to psychotherapeutic treatment. For example:
- Behaviorist theories showed that modifying patients’ actions could lead to changes in their thinking.
- Humanistic psychology identified ways to build psychological strength and resilience in addition to treating disease.
- Cognitive approaches demonstrated the power of deliberate changes in habits of thought to treat psychiatric illness.
Today, many therapists combine techniques informed by all these paradigms and more, modifying their treatment strategy based on each client's unique needs.
The origins of National Psychotherapy Day
September 25th was first proposed as National Psychotherapy Day in 2012 by Dr. Ryan Howes, a clinical psychologist and author. His goal was primarily to combat misconceptions about therapy and mental illness while raising awareness of the many benefits of psychological treatment.
Since then, mental health advocates across the country have used this day to call attention to pressing issues related to therapy, including the following:
- Lack of access: The American Psychological Association reports that many people seeking psychotherapy may be unable to get treatment due to barriers like prohibitive costs or uncertainty about where to find help.
- Stigma: Negative attitudes about people with mental illness often prevent people from seeking therapy.
- Misunderstandings: Many people have distorted views about therapy that make it hard for them to recognize when it could help them.
Debunking misconceptions about psychotherapy
Here are a few common but inaccurate beliefs about therapy that may make it harder for people to receive the care they deserve.
Myth: Therapy is a waste of time
Myth: People who go to therapy are self-absorbed or indulgent
Some people hold the stereotyped view that psychotherapy is simply a way for people to talk about themselves. In reality, people who seek therapy may be very hesitant to open up at first, and many delay seeking treatment until their distress has become so severe that they can’t see any alternative.
Myth: Medication makes psychotherapy unnecessary
While some people may be able to recover from mental health conditions solely through pharmacological treatments, current evidence indicates that a combination of medication and therapy is typically more effective than either treatment on its own. For some types of illness, such as anxiety disorders, psychotherapy may work better than any currently available medications.
Myth: Psychotherapy is only for people with severe mental health issues
People often believe that their psychological challenges are “not serious enough” to need mental health treatment. Yet even people without severe enough symptoms to receive a diagnosis may receive a variety of benefits from therapy, including those listed below:
- Increased emotional resilience
- Support during times of grief
- New strategies for dealing with stress
- Improved ability to handle difficult feelings like anger
- Better communication skills
- Greater self-awareness
Going to therapy might even lead to improvements in physical health by helping you make positive behavioral changes. For example, researchers found that people who received psychological treatment for depression were usually less likely to experience a heart attack or stroke.
How you can contribute to National Psychotherapy Day
If you’re interested in furthering the cause of helping people take advantage of the benefits of psychotherapy, here are a few ways you could help.
Share evidence-based resources
Spreading accurate information about psychology and therapy may be one of the most effective ways to counteract mistaken beliefs and let people know what mental health care could do for them. Both the American Psychological Association and American Psychiatric Association offer a variety of shareable research-based educational materials on psychotherapy.
Challenge stigma
When you hear people expressing dismissive, stigmatizing ideas about mental illness or therapy, offering a different perspective can help to shift the conversation. This may also offer encouragement to people who could be helped by mental health treatment but have been reluctant to seek it out.
Make a donation
Many nonprofit organizations work to improve understanding of and access to mental health care for all Americans, and National Psychotherapy Day could be a great time to support their work.
Notable examples can include the National Alliance on Mental Illness (NAMI), Mental Health America (MHA), and the American Foundation for Suicide Prevention (AFSP).
Reach out to someone close to you
If you know someone exhibiting warning signs of mental illness, such as abrupt social withdrawal or sudden mood changes, you may want to ask them how they’re doing and let them know you’re willing to help. You can also suggest they might benefit from discussing their feelings with a therapist or counselor.
Get your mental health evaluated
Taking care of your own psychological well-being could be vital if you want to be able to help others. If you’ve been experiencing personal or emotional problems, talking with a therapist could teach you valuable skills to help you cope.
Online therapy can be a convenient option for those who aren’t sure how to get started. It may allow you to customize the therapy experience to your comfort level by choosing between video, phone, and online chat sessions.
Studies indicate that online therapy can be as effective as traditional in-person care, showing that either option may be valid for those interested in seeking professional help with their mental health.
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