Have you ever wondered how talking therapy works?
Maybe you've suffered a bereavement,
been feeling down or anxious or just overwhelmed
and you're starting to think you should talk to someone.
Perhaps you've tried talking to friends or family,
but they don't seem to quite understand
or they have too much on their plates.
So you consider therapy, but you have doubts.
What if you're not ill enough to see a professional?
Will it feel awkward talking to a stranger?
Will they make you lie down on a couch and reveal
your innermost secrets?
In the UK, you can get talking therapy free on the NHS,
but waiting times can vary significantly.
Private therapists can be expensive, although some do offer lower fees
for those who can't afford to pay more.
But let's say you've arranged your first session
and you're wondering how exactly it might help.
The good news is that therapy can actually change
the way your brain functions in a positive way.
Our brains are a little bit like Play-Doh, capable of adapting,
reshaping and rebuilding.
This is known as neural plasticity.
Whilst in therapy, your brain circuits are able to remould
and reconnect in different ways,
meaning we're able to reframe negative or obsessive thinking.
By shifting our thinking, we start to strengthen different pathways.
So when you talk through stressful feelings and strong emotions
in therapy, you're rewiring your brain, a bit like rewiring
an electrical circuit.
Therapy also activates the hormone serotonin
and can help improve our ability to cope with stress.
Studies found the brains in people who've had therapy for depression
and post-traumatic stress disorder showed improvements
that were as good as SSRI antidepressant treatments.
Even short courses of therapy can be beneficial.
They often use techniques known as CBT,
or cognitive behavioural therapy.
This can be particularly useful in helping you change
specific behaviours or negative thinking patterns
because it focuses attention on your problems
and helps you develop coping strategies.
In 2020-21, over 630,000 people
completed the NHS Talking Therapy programme in England,
averaging seven and a half sessions with a therapist.
51.4% of those who completed the programme for anxiety
or depression recovered.
The most important factor determining whether therapy works
for you is the quality of the relationship you have
with your therapist.
This is actually more important than the type of therapy you choose
or the therapist's experience.
So if you don't get on with the first therapist you meet,
it's worth persevering and looking for a new one.
Your level of motivation is also important,
as is the therapist's ability
to recognise which type of support is best.
Suggesting weekly homework might do wonders for some
but be completely off-putting for others.
So why can therapy be better than talking to a friend?
For starters, you get your therapist's undivided attention
and you don't have to worry about what they think of you.
You can cry your eyes out.
They won't judge you.
Unlike with a friend, you don't have to worry
about hurting your therapist's feelings.
Then there's confidentiality.
Unless the therapist thinks
you're at risk of harming yourself or others,
whatever you say in the therapist's office stays
in the therapist's office.
A friend might offer advice, which, even if well intended,
might not be right for you.
A good therapist usually won't offer advice, but instead listen,
summarise what you said and reflect it back to you.
This simple technique can help you see things
from a different perspective.
Unlike a friend who may be quick to agree with you,
a therapist can challenge you in a supportive way,
and without being challenged,
you may not find new ways of thinking or behaving.
Of course, therapy doesn't work for everyone in every situation.
Serious mental health conditions can require drug treatment
or even an inpatient stay.
Other people find self-help techniques
such as meditation are enough for them.
But overall, studies show that a typical client is better off
for having gone through the process.
In fact, according to the NHS,
in 2022, over 66% of people
who entered therapy found it beneficial.
In the words of American writer Carlee J Hansen,
"Therapy didn't fix me,
"therapy gave me the tools to help me fix myself,
"over and over again. For the rest of my life."