Psychotherapy (Talk Therapy)
Psychotherapy (talk therapy) helps people understand thought patterns, build coping skills, and strengthen relationships through conversations and guided reflection.
What is psychotherapy?
Psychotherapy, also called talk therapy, is a treatment that helps people explore their thoughts, emotions, and behaviors with a trained mental health professional in a safe, confidential space. Therapy can take place in a one-on-one setting or in group sessions with people who share similar experiences.
Therapy is a place to work through challenges, gain new perspectives, and develop healthy coping strategies. Research shows that therapy can be as effective as medication for many people living with depression — and combining both approaches often provides the best results. Each type of psychotherapy has its own methods and goals, but all share a common purpose: helping you understand yourself and make meaningful changes that improve your life.
Cognitive Behavioral Therapy (CBT)
Cognitive behavioral therapy (CBT) is one of the most popular evidence-based approaches for depression. CBT helps people recognize distorted or overly negative thinking and replace it with more realistic, balanced thoughts. It also encourages positive behaviors, like reconnecting with enjoyable activities to break unhealthy cycles of avoidance and isolation.
Therapy typically includes 8–12 weekly sessions with practical exercises between appointments, such as journaling or practicing new coping skills. Over time, these tools help improve mood, confidence, and daily functioning.
Interpersonal Psychotherapy (IPT)
Interpersonal psychotherapy (IPT) focuses on how your relationships affect your mood. Learning healthy communication skills and strategies for resolving conflicts often leads to better emotional health. By strengthening your social bonds, IPT helps you manage feelings of isolation and depression.
Over the course of about 5 months, IPT sessions center on one or two key relationship issues, such as:
- Disagreements or conflicts with others
- Grieving the loss of an important relationship
- Major life changes (moving to a new area, starting a new job) and how they’re affecting your relationships
Dialectical Behavior Therapy (DBT)
Dialectical behavior therapy (DBT) combines elements of CBT with mindfulness techniques. It teaches you how to accept yourself as you are while working toward meaningful change.
DBT features both individual and group sessions. One-on-one sessions provide the space to explore weekly challenges and develop new coping skills, like emotional regulation and distress tolerance. In the group sessions, you’ll practice your new skills with others in a structured, supportive setting.
Mindfulness-Based Cognitive Therapy (MBCT)
Originally developed to prevent depression relapse, mindfulness-based cognitive therapy (MBCT) uses mindfulness techniques to help you recognize thoughts and emotions without impulsively reacting to them. Research shows MBCT can reduce depression symptoms and lower the risk of recurrence.
This approach helps you focus on the present moment with curiosity and acceptance. By becoming more aware of your mental and physical state, you can respond to stress and negative thinking in healthier ways.
Frequently asked questions
How long does psychotherapy usually take for treatment to work?
How long you go to therapy depends on the type of therapy and your individual goals. Cognitive behavioral therapy (CBT) often lasts about 8–12 weekly sessions, while Interpersonal psychotherapy (IPT) may continue for up to 20 weeks. Some people continue therapy longer, especially when they’re working through complex issues or combining approaches.
Can psychotherapy help me if I’m already taking medication?
Yes, psychotherapy can provide additional support if you’re already taking medication. Psychotherapy can be as effective as medication for many people with depression, and research shows that combining both approaches often provides the best results. Talk with your health care provider to decide whether combining therapy and medication is the best approach for your treatment plan.
What’s the difference between DBT and MCBT?
Both dialectical behavior therapy (DBT) and mindfulness-based cognitive therapy (MBCT) use mindfulness as part of their approach, but in different ways:
- DBT focuses on balancing acceptance and change by building skills to manage what's happening right now, especially intense emotions and relationships.
- MBCT focuses on preventing depression relapse by recognizing and changing thought patterns.
References
Cuijpers, P., Sijbrandij, M., Koole, S. L., Andersson, G., Beekman, A. T., & Reynolds, C. F. (2013). The efficacy of psychotherapy and pharmacotherapy in treating depressive and anxiety disorders: A meta-analysis of direct comparisons. World Psychiatry, 12(2), 137–148.
MacQueen, G. M., Frey, B. N., Ismail, Z., Jaworska, N., Steiner, M., Lieshout, R. J. V., et al. (2016). CANMAT 2016 clinical guidelines for adults with major depressive disorder: section 6. Special populations: youth, women, and the elderly. The Canadian Journal of Psychiatry, 61(9), 588–603.
Yatham, L. N., Kennedy, S. H., Parikh, S. V., Schaffer, A., Beaulieu, S., Alda, M., et al. (2013). CANMAT and ISBD update of guidelines for management of patients with bipolar disorder. Bipolar Disorders, 15(1), 1–44.