7 Evidence-Based Psychotherapies That Actually Work

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Individuals often experience mental health issues that can create a lot of challenges in their life and their families as well. These issues can be related to changes in mood, behaviour and thoughts. As a consequence, one may not be able to feel productive and experience reduced quality of life.

There are different types of psychotherapy that have been designed to support these individuals. Psychotherapy becomes a safe space for clients to open up to the therapists and work on their concerns in a structured way. Psychotherapies can be useful for those who want to improve their day-to-day functioning and achieve their highest potential.

What are Evidence-Based Psychotherapies

Evidence-based psychotherapies refer to those modalities that have been scientifically proven and accepted by the psychological organizations. These therapeutic modalities have a specific aim, function, nature of working, and benefits.

Why Evidence-Based Therapies Matter

-  The effectiveness is proven through clinical trials

-  The treatment process is safe and reliable

-  They are goal-oriented and offer predictable outcomes

-  Improve long-term functioning of the individual

Types of Psychotherapy That Actually Work

There are different types of psychotherapy and some of those who have been listed below. Each of these has its own benefits and predictable outcomes.

Cognitive Behavioral Therapy (CBT)

CBT is one of the most widely used psychotherapies. It includes:

1. Improving maladaptive thoughts by identifying core beliefs, automatic thoughts, and intermediate beliefs.

2. Using behavioral techniques such as shaping and chaining for behavioral modification.

3. It can be used with children, adolescents, young adults, middle-aged adults, etc.

4. It involves homework activities for the clients, and a structured therapeutic alliance is maintained.

5. It can help with concerns such as addiction, phobia, depression, etc.

Dialectical Behavior Therapy (DBT)

Dialectical behavior therapy is another evidence-based psychotherapy. It is used for the treatment of borderline personality disorder using specific techniques such as mindfulness, improving interpersonal relationships, teaching the client distress tolerance and emotion regulation. DBT worksheets are very popular in therapy settings.

Acceptance and Commitment Therapy (ACT)

The different benefits of psychotherapy ACT include:

1. Helps the individual identify core values

2. Improves self-awareness without fighting with thoughts

3. Clients can engage in meaningful activities through ACT

Interpersonal Therapy (IPT)

Many psychotherapies also focus on improving interpersonal relationships, and one such therapy is IPT.  It involves:

1. Developing and maintaining healthy relationships

2. Strengthening the support system and networking

3. Improving communication and social interactions

4. Improving satisfaction from interpersonal relationships

EMDR Therapy

Eye Movement Desensitization and Reprocessing (EMDR) is especially useful for traumatic instances and trauma-related disorders. It can help in processing the highly distressing memories in a safe environment. EMDR can also be useful for emotion regulation and calming the nervous system.

Mindfulness-Based Cognitive Therapy (MBCT)

MBCT combines the principles of cognitive therapy and mindfulness to support clients. This is one of the many psychotherapies for mental health that focus upon:

1. Improving awareness

2. Reducing distress

3. Stress management

4. Emotional balance

Psychodynamic Therapy

Sigmund Freud is known as one of the pioneers in psychotherapy, who also contributed towards popularising the benefits of psychotherapy. Psychodynamic therapy was also started by Sigmund Freud, and it can help individuals in many ways. These include:

1. Hypnotherapy

2. Dream analysis

3. Free association

Benefits of Psychotherapy

A lot of individuals may think, ‘Does psychotherapy really work?’ – Yes, there are numerous studies showing the benefits of psychotherapy. Each individual may experience the advantages differently. Some common benefits of psychotherapy include:

1. Improving self-awareness

2. Safe space for reflection

3. Reducing distress and sadness

4. Working on mental disorders

5. Improving quality of life

6. Offering emotional relief

7. Building stability and calmness

8. Improving relationships

How to Know Which Psychotherapy Is Right for You

There are different psychotherapies, and it is essential to identify which one works best for you. The client and therapist can reflect and together develop a suitable treatment plan. The decision regarding choosing specific psychotherapy can be based on:

1. Chief concerns

2. Goals of the client

3. Previous experience

4. Individual comfort

5. Willingness to participate

When to Seek Professional Help

You can seek professional help for mental health concerns as needed. Some signs that it can be beneficial for you to seek mental health support include:

1. Want to become more aware of patterns

2. Decreased productivity and engagement

3. Diagnosed with mental health disorders

4. Unable to participate in daily routine

5. Increased conflicts and relationship issues

6. Emotion dysregulation and suicidal ideation

7. Risk towards harming oneself or others

Final Thoughts

In today’s fast-paced life when one does not get time to relax, psychotherapy brings a space to calm oneself and slow down. Athena Behavioral Health is a mental health organization that aims to help clients experiencing mental health challenges such as depression, anxiety, substance addiction, and phobias. We have trained mental health professionals who use different psychotherapies that are scientifically proven to support clients’ journeys.

If you want to learn more regarding how psychotherapy works for mental health concerns, then feel free to reach out to us at +91 9289086193 and our team would be there to support you!