Finding Successful Outcomes In Therapy

Over 41.7 million US adults see a therapist. With so many people in therapy, it’s likely you have heard a therapy success story from someone in your family or community. Still, not everyone finds success in therapy right away. Factors like incompatibility with a therapist or financial challenges can impact how beneficial therapy is for your emotional health. 

What constitutes successful therapy?

In some cases, a therapist might not be practicing a modality that is effective for the individual’s symptoms. Different therapists may take different approaches during their therapy sessions. Thus, it could be beneficial to investigate some of the common modalities therapists can specialize in so you have a sense of what to expect before reaching out for a consultation.

Organizing each effective modality into a category

Psychoanalysis and psychodynamic therapies: Overview

Cognitive therapy examines why an individual might think the way they do by breaking down beliefs and examining both past and present. Cognitive treatment is often combined with behavioral treatment to achieve successful outcomes in this CBT model. 

Humanistic therapy involves centering on a client, learning mindfulness and sensory awareness, and searching for meaning. Humanistic practitioners may remind clients of their common humanity with others and help them discover meaning in life. 

Integrative therapy takes approaches from multiple modalities to support clients. Integrative therapists may examine the client’s needs and discuss a treatment plan accordingly.

Alternative therapy may involve non-talk therapy methods or combine talk therapy with other activities like art, music, dance, or massage. 

Counseling modalities to consider

Cognitive-behavioral therapy is often considered "the gold standard" of psychotherapy in the US. It is one of the most widely studied and practiced modalities in this field. CBT focuses on helping clients reflect on their thoughts and beliefs and better understand how those thoughts and beliefs relate to behaviors and challenges. 

Internal family systems (IFS)

Internal family systems therapy (IFS) is a type of counseling often used for those who have experienced childhood trauma. It uses the family systems theory to showcase how individuals function based on their place in the family system. Adults may practice IFS by understanding how their personality has developed to cope with trauma. According to this IFS theory, each person has different subpersonalities. Each part might take on a different role such as working, safeguarding your family, experiencing emotions, or expressing individuality, for example. 

Eye movement desensitization and reprocessing (EMDR) 

Eye movement desensitization and reprocessing therapy (EMDR) was developed to treat PTSD. However, it can also be used for anxiety and depression. EMDR therapy uses bilateral brain stimulation to help clients discuss traumatic memories or symptoms without emotionally processing them or retraumatizing themselves. A counselor may use a light, hand movement, or hand buzzers to stimulate both sides of your brain as you talk. 

Art may be an effective treatment for those who struggle to express emotions verbally. In an art therapy session, your therapist can provide materials to create any piece of art you're interested in. In some cases, a counselor may offer prompts or create art alongside the client. 

While you work on your art piece, your therapist can provide talk counseling, music, or silence, depending on your needs. If you're attending therapy for a specific goal, you and your therapist might work on projects that can help you visually express what you felt in certain situations as a measure of successful growth or how the symptoms of a mental health condition impact you, for instance. 

Alternative treatments with a therapist

There are many types of alternative treatments you might try that can combine non-talk-therapy with psychotherapy approaches to form a comprehensive wellness plan. Examples of alternative therapy may include the following: 

• Massage
• Animal-assisted
• Acupuncture
• Gardening
• Reiki or energy work
• Religious counseling 
• Psychodrama
• Equine
• Water
• Wilderness
• Dance 

Dialectical behavior therapy (DBT) is a type of behavioral modality that may work well for clients experiencing distressing or intense emotional reactions or difficulty setting boundaries. Initially developed for treatment of borderline personality disorder (BPD), dialectical behavior therapy involves a workbook and structured treatment plan designed for healing around four core concepts: 

• Mindfulness 
• Emotional control
• Distress tolerance
• Interpersonal effectiveness

Exposure and response prevention (ERP)

How to find the most effective modality for you

When evaluating modalities or services, you may want to consider your goals for treatment and how you'll measure successful outcomes. You can ask yourself the following questions after your first few therapy sessions: 

Questions to ask yourself to determine successful therapy

• Has this therapist listened to my goals? 
• Do I align with the treatment approach outlined to me? 
• Do I agree with the notes and outcomes written in my therapy treatment plan? 
• Do I feel comfortable being vulnerable with this therapist?
• Do I feel safe in therapy? 
• Is my therapist's personality compatible with mine? 
• Does my therapist understand and respect my identity?
• Does my therapist respect my wishes to identify with a diagnosis I've been given in the past?
• Do I like this therapist as a person? 

If you can answer all the questions above with a "yes", you might experience successful therapy outcomes over time. However, answering many or all the questions with a "no" or "maybe" could signify that your therapist or therapy modality isn't currently working for you. Talk to your therapist about these questions in further detail to see whether you might benefit from finding a new provider or taking a new approach in therapy. 

Flexible therapy options 

Effective counseling options with a therapist

Evidence shows that specific modalities such as internet-based CBT, for instance, can effectively achieve successful treatment of multiple mental health conditions, including depression, anxiety, and social anxiety. However, you can also find modalities like DBT, EMDR, and IFS online. With nearly four out of ten Americans using online therapy, this format is practical, convenient, and popular.