What is Psychotherapy and How Does It Actually Work?

Psychotherapy is collaborative work between a professional and a person seeking support: understanding the difficulty, agreeing goals and trying a suitable psychological approach. Evidence and fit vary by method and situation, so ask what the professional proposes and why. You do not need to arrive at a first appointment with a diagnosis.

How Does Psychotherapy Work?

Psychotherapy works through several interconnected mechanisms:

• Understanding and Self-Awareness: Through dialogue with a therapist, you gain the opportunity to explore your past experiences, current challenges, and future aspirations. This helps in identifying patterns in behavior, thinking, or emotional responses.
• Emotional Support: Therapy provides a safe, non-judgmental environment for expressing your feelings. This can be particularly helpful when dealing with difficult or painful emotions.
• Tools and Strategies: Therapists teach specific tools and strategies to manage stress, improve relationships, reframe negative thoughts, and solve problems.
• Collaborative Approach: Therapy is a two-way process. You and your therapist work together to define your goals and find ways to achieve them. The American Psychological Association (APA) emphasizes this collaborative nature.

How Are Goals Set in Therapy?

Goal setting is a crucial part of psychotherapy. During the first few sessions, you and your therapist will discuss what brought you to therapy and what you hope to achieve. Goals should be Specific, Measurable, Achievable, Relevant, and Time-bound (SMART).

Sample Goal-Setting Guide

Consider reflecting on the following questions:

• What is bothering me right now? (e.g., "I constantly worry about my future" or "I struggle to build relationships").
• What would I like to change in my life? (e.g., "I want to better manage my stress" or "I want to feel more confident in myself").
• How will I know that therapy is helping? (e.g., "I'll know therapy is helping when I can sleep more peacefully" or "When I can interact with people more easily").
• What specific steps can I take during and outside of therapy to achieve my goals? (e.g., "I will try to meditate once a week" or "I will attend social events").

Different Approaches to Psychotherapy

There are many approaches to psychotherapy, each with its theoretical foundations and techniques. The most common include:

• Cognitive-Behavioral Therapy (CBT): Focuses on the interconnectedness of thoughts, feelings, and behaviors, helping to change unhealthy thinking patterns and behaviors.
• Psychodynamic Therapy: Explores the impact of past experiences and unconscious processes on current behavior.
• Humanistic Therapy: Emphasizes the individual's potential, self-actualization, and free will.
• Integrative Therapy: Combines elements from different approaches to suit each client's needs.

The APA details these different approaches. Your therapist will help you understand which approach is best for your needs.

Confidentiality and Ethics

Confidentiality is a fundamental principle in psychotherapy. Your therapist is obligated to keep all your information confidential, except in cases where there is an immediate danger to yourself or others. These limitations will be explained to you during the very first session.

How to Know Whether to Continue or Change Professional

Therapy is a time-consuming process, and results are not always immediately visible. However, it's important to regularly assess your progress.

• When to continue: If you feel a connection with your therapist, if you gain new insights after sessions, or if you feel that your condition or coping skills are improving, then you are likely on the right track. You can read more about whether therapy is worth it.
• When to change: If after several sessions you don't feel a connection with your therapist, if you feel your needs are not being understood, or if therapy isn't bringing any positive change, it might be time to consider working with another professional. You can always openly discuss these concerns with your therapist.

How to Choose the Right Professional in Armenia

Finding the right professional is crucial for successful therapy. When choosing a professional in Armenia, consider the following:

• Training and experience: Ensure the professional has the appropriate education and qualifications.
• Specialization: Some therapists specialize in specific issues or approaches. Choose one that aligns with your needs.
• Personal Connection: It's very important that you feel comfortable with your therapist. The first session provides an opportunity to assess this connection. You can read more about what to expect from the first session.
• Consultation: Having initial consultations with a few professionals can help you decide.

Minder's list of professionals can help you find a suitable therapist in Armenia.

Important Note

Psychotherapy is not emergency care. If you or someone you know is in immediate danger or having suicidal thoughts, please seek emergency medical attention or call the police immediately. In Armenia, you can call 911 or contact mental health crisis services.