What is Psychotherapy?

Psychotherapy is a word that is being heard more and more often, but many people aren’t entirely sure what it means or how it works. As a Registered Nurse Psychotherapist practicing in Ontario, Canada, I hope to provide you with a clear and supportive explanation of what psychotherapy is, how it can help, and what to expect if you choose to begin this journey.

Defining Psychotherapy

At its most basic, psychotherapy is a structured conversation between a trained professional and a client, aimed at helping the client navigate challenges in their thoughts, emotions, and behaviours. It’s not just “talking about your problems”; it’s a collaborative and evidence-based approach to improving mental health and overall well-being. This is done through more than just talking, but also learning a spectrum of actionable tools that actually help.

In Ontario, psychotherapy is a regulated health act, meaning it can only be provided by licensed professionals such as Registered Psychotherapists, Registered Social Workers, Psychologists, and specific healthcare providers like Registered Nurses with psychotherapy training.

When stepping into your therapy experience, try your best to be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your approach to therapy can evolve with it. All we’re hoping to do is make at least one thing better today in one actionable way, and slowly build on this over time. We can’t tackle large, layered, complex thoughts all in one session - big change takes time.

How Does Psychotherapy Help?

Psychotherapy helps individuals better understand their feelings, thoughts, and behaviors. Research has consistently shown its effectiveness for a wide range of issues, including anxiety, depression, trauma, and relationship difficulties (Cuijpers et al., 2020).

Here are some common, practical ways psychotherapy can make a difference in your life:

• Improving Emotional Regulation: Techniques like Cognitive Behavioural Therapy (CBT) teach people to manage overwhelming emotions by challenging negative thought patterns (Hofmann et al., 2017).

• Building Resilience: Learning coping strategies can help clients face challenges with greater confidence and adaptability.

• Enhancing Relationships: Many therapies explore interpersonal dynamics, helping clients communicate more effectively and build healthier relationships (Baumeister & Leary, 2019).

• Promoting Self-Awareness: Reflecting on personal experiences and beliefs can foster a deeper understanding of oneself, which is foundational to personal growth.

What Happens in a Therapy Session?

Every therapist brings a unique approach to their practice, but most sessions begin with understanding where you are in your life and what brought you to therapy. Together, we set goals and decide on the best strategies to work towards them.

As a Registered Nurse Psychotherapist, I focus on the connection between mental and physical health. For example, we might explore how stress affects your sleep or how chronic pain influences your emotions. This holistic perspective ensures we’re addressing all aspects of your well-being.

What Are the Different Types of Psychotherapy?

Psychotherapy isn’t a one-size-fits-all solution. Depending on your needs, different therapeutic approaches may be used. Some of the most common include:

• Cognitive Behavioural Therapy (CBT): Focuses on changing negative thought patterns to improve mood and behavior.

• Dialectical Behavioural Therapy (DBT): Combines mindfulness with strategies for managing intense emotions, often used for conditions like borderline personality disorder (Linehan et al., 2015).

• Motivational Interviewing (MI): Helps individuals explore and resolve ambivalence around making positive changes (Miller & Rollnick, 2013).

• Mindfulness-Based Therapies: Emphasize present-moment awareness to reduce stress and improve emotional balance.

Is Psychotherapy Right for You?

Psychotherapy can be helpful for anyone who wants support in navigating life’s challenges, improving their mental health, or working through specific concerns. Whether you’re experiencing mild stress or dealing with more complex mental health issues, therapy offers a space to explore and heal in a non-judgmental environment.

What Does the Evidence Say?

Research over the last decade has solidified psychotherapy as a cornerstone of mental health care. Studies have shown it is as effective as medication for many conditions and, in some cases, even more sustainable in the long term (Cuijpers et al., 2020). Additionally, combining psychotherapy with other treatments, such as lifestyle changes or medications, often results in the best outcomes (Gelenberg et al., 2010).

Starting Your Psychotherapy Journey

If you’re considering psychotherapy, the first step is finding a licensed provider who feels like the right fit. Many therapists offer a free consultation to answer your questions and ensure their approach aligns with your needs. In Canada, virtual therapy has become increasingly accessible, allowing you to connect with qualified professionals from the comfort of your home.

Remember, seeking support is a courageous step. Psychotherapy is a collaborative process, and with the right tools and guidance, it can lead to meaningful and lasting change in your life.

References

• Cuijpers, P., Karyotaki, E., Weitz, E., Andersson, G., Hollon, S. D., & van Straten, A. (2020). The effects of psychotherapies for major depression in adults on remission, recovery and improvement: A meta-analysis. Journal of Affective Disorders, 265, 64-73.

• Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2017). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427-440.

• Linehan, M. M., et al. (2015). DBT Skills Training Manual. New York: Guilford Press.

• Miller, W. R., & Rollnick, S. (2013). Motivational Interviewing: Helping People Change. New York: Guilford Press.

• Baumeister, R. F., & Leary, M. R. (2019). The need to belong: Desire for interpersonal attachments as a fundamental human motivation. Psychological Bulletin, 117(3), 497-529.

• Gelenberg, A. J., et al. (2010). Practice guideline for the treatment of patients with major depressive disorder. American Psychiatric Association.

Psychotherapy is a journey of growth and healing. If you feel ready to take the next step, know that support is available, and you don’t have to face your challenges alone.