Talk therapy, also known as psychotherapy, is what mental health professionals use to communicate with their patients. The purpose of talk therapy is to help identify issues causing emotional distress.

Talk therapy may serve as a safe place to discuss feelings and emotions triggered by daily stressors, relationship issues, mental health conditions, grief and loss, or the impact of a specific trauma.

In general, a talk therapy session lasts about 45 to 50 minutes. The severity of your symptoms and the treatment plan your therapist develops determine how often you go to therapy and how long you continue.

Initially, you can expect to attend therapy once a week. Weekly sessions give you the chance to develop a relationship with your therapist and adjust to the process. The frequency of sessions may decrease as you develop coping strategies and begin showing signs of improvement.

Choosing the right therapist is just part of the equation. You’ll also want to read up on the different approaches to talk therapy.

There are five broad categories of psychotherapy. These approaches include:

  • Behavioral therapy. The goal of behavioral therapy is to reduce or eliminate unhealthy behaviors by addressing them and also reinforcing positive behaviors.
  • Cognitive behavioral therapy (CBT). Therapists who use CBT help clients recognize negative or unhelpful thought and behavioral patterns.
  • Humanistic therapy. There are three subtypes within humanistic therapy: client-centered therapy, Gestalt therapy, and existential therapy.
  • Psychodynamic therapy. This approach involves the unconscious meanings and motivations of your feelings, thoughts, and behaviors. In psychodynamic therapy, a trusting relationship between the therapist and the client is ideally developed. Some people will refer to this as “talk therapy.”
  • Holistic or integrative therapy. Rather than focusing on one style, integrative therapists blend elements from different theories to create a style that meets their clients’ needs.

Cognitive behavioral therapy, a combination of cognitive and behavioral therapy techniques, is the most frequently used approach for treating anxiety disorders.

CBT emphasizes the important role of thinking in how we feel and what we do. CBT is often used to treat depression as well.

Psychodynamic therapy and interpersonal therapy are also commonly used to treat anxiety and depression.

If you’re ready to make an appointment with a therapist, but you’re not sure where to start, here are some tips and resources to help you locate a mental health expert in your community or online.

  • Ask your doctor for a recommendation.
  • Consult a local mental health facility.
  • Ask family and friends for recommendations.

Online locators allow you to search for a therapist based on your location.

Online talk therapy sites and apps (teletherapy) allow you to receive therapy in the comfort of your home.

The success or effectiveness of psychotherapy relies on your willingness to be open to the process and be honest about what you’re feeling. It also depends on the dynamics of the patient-therapist relationship.

Mental health experts support the use of psychotherapy in treating various conditions, and research also supports its use.

For instance, a 2018 study found that early treatments with talk therapy can reduce long-term risks for serious mental health conditions in people experiencing bereavement.

Research from 2020 found that Internet-delivered interventions are highly effective in treating generalized anxiety disorder (GAD), showing large reductions in anxiety and worry, with additional benefits for depression, functioning, and quality of life.

These improvements were generally maintained over time, supporting online therapy as a viable and accessible treatment option.

Questions to ask a potential therapist

Most therapists have comprehensive websites that detail their qualifications and experience. But you’ll get a better feel for their personality and style if you talk with them.

Some mental health professionals offer a free “get to know you” session that allows potential clients to ask questions. But if this is not an option, you can request a phone consultation.

Here are some questions to consider asking a potential therapist:

  • What is your professional training and education? This should include degrees, certifications, and professional affiliations.
  • What is your experience? Ask about years working in the profession, settings, age of clients, and conditions treated.
  • What is your approach to psychotherapy? How does this influence treatment?
  • What do you expect from me?
  • How often do you schedule appointments?
  • How much does treatment cost?
  • Do you specialize in the area in which I’m looking for support?
  • Do you take insurance, and if not, do you offer sliding scale payments?

Talk therapy is a research-backed method of treatment to help reduce symptoms of stress and learn new ways of coping.

Take some time to research different mental health professionals in your area or consider teletherapy. Remember to ask questions before you settle on a therapist. This is a relationship that requires patience, communication, and trust.