By Dr. Jackie Pacella, PsyD

Is it Worth It?

If you are thinking of starting therapy for the first time, you may be wondering if it will be worth your time, your money, and your effort. These are great questions, and the answer is supported by decades of research.

Studies have found that the average therapy client is better off after treatment than 80% of untreated individuals.[1] While the length of treatment can vary from person to person, about 50% of people experience significant improvement in as short as 2 months of weekly therapy, and around 75% show significant improvement after 6 months of weekly therapy. The gains made in therapy tend to be maintained over time, though this also varies person-to-person.[2]  

At Old Town Psychology, we use what is called Evidence-Based Practice to ensure each client gets the best treatment for their individual needs.

What is Evidence-Based Practice?

Evidence-based practice combines clinical expertise with the most up-to-date research. It is applied in the context of a person’s culture, personal preferences, and unique characteristics. It is collaborative, allowing each client to guide their own treatment, while using available evidence to find the right balance between costs, benefits, and the availability of resources. Because of this, the treatment plan may shift as circumstances and client needs change.[3]

How Does Therapy Promote Change?

Research shows that the therapy relationship itself (that is, the relationship between a person and their therapist) explains about 30% of client improvement.[2]

The therapy relationship can provide a safe space for self-exploration and reflection. It can also provide corrective emotional experiences. A corrective emotional experience is when a person experiences a different, more empathic and supportive response from the therapist than what they have experienced from others in the past. This type of experience can help a person in three different ways:[4]

1. Building a sense of worth by releasing shame and increasing self-compassion

2. Building a sense of agency by releasing helplessness and regaining power

3. Building a sense of authenticity by embracing self-acceptance and self-reflection

Over time, having a consistent, supportive relationship with a therapist helps people unlearn harmful patterns. It also helps them move toward a way of being that better serves their goals and values.

Therapy also helps people build skills that can be used outside of the therapy room. These skills may include:

• Self-awareness (self-reflection, self-understanding)

• Emotion regulation (understanding, accepting, and managing your emotions)

• Relationships and communication (boundary setting, clear and direct communication)

• Coping strategies (relaxation and mindfulness)

• Self-compassion (treating yourself with kindness and empathy)

• Committed action (identifying your values, setting goals that align with your values, and taking action to move toward those goals)

Research shows that when people consistently use these skills outside of the therapy room, they have better outcomes (that is, improved mood, improved cognitive functioning, greater progress toward personal goals, etc.).[5] 

What does this mean for me?

If you feel that something is off in your life, therapy is a science-backed way to get personalized help. You don’t need to be experiencing a crisis for therapy to benefit you. The skills and self-understanding you will gain from therapy will serve you well throughout your life. Now might be the perfect time to start investing in yourself. Chances are, you’ll be glad you did!

[1] Lambert, M. J., Bergin, A. E., & Garfield, S. L. (1994). The effectiveness of psychotherapy. Encyclopedia of psychotherapy, 1, 709-714.

[2] Hubble, M. A., Duncan, B. L., & Miller, S. D. (Eds) (1999). The Heart & Soul of Change: What Works in Therapy. Washington, D.C.: American Psychological Association.

[3] Cook, S. C., Schwartz, A. C., & Kaslow, N. J. (2017). Evidence-Based Psychotherapy: Advantages and Challenges. Neurotherapeutics : the journal of the American Society for Experimental NeuroTherapeutics, 14(3), 537–545. https://doi.org/10.1007/s13311-017-0549-4

[4] Hartman, D., & Zimberoff, D. (2004). Corrective Emotional Experience in the Therapeutic Process. Journal of Heart-Centered Therapies, 7(2).

[5] Hoet, A. C., Burgin, C. J., Eddington, K. M., & Silvia, P. J. (2018). Reports of Therapy Skill Use and Their Efficacy in Daily Life in the Short-term Treatment of Depression. Cognitive therapy and research, 42(2), 184–192.