What is Psychotherapy?

Psychotherapy is primarily a talk-based therapy and is intended to help people improve and maintain their mental health and well-being. Registered Psychotherapists work with individuals, couples, and families in individual and/or group settings. Psychotherapy occurs when the Registered Psychotherapist (RP) and client enter into a psychotherapeutic relationship where both work together to bring about positive change in the client’s thinking, feeling, behaviour and social functioning. Individuals usually seek psychotherapy when they have thoughts, feelings, moods and behaviours that are adversely affecting their day-to-day lives, relationships and the ability to enjoy life. (Source: https://www.crpo.ca/what-is-psychotherapy/).

What is Psychodynamic Psychotherapy?

Psychodynamic Psychotherapy is a way to explore thoughts, sensations, feelings and ways of relating that might currently be outside of your awareness, and that contribute to the difficulties you currently face.

The relationship you and your therapist build is very important. Through a client-centered approach where you and the therapist work together, you may find that the ways you feel and think about yourself and react to others can shift and that new responses are possible. New perspectives can emerge, leading to the opportunity for long-term change. (source: https://psychodynamiccanada.org/about-psychodynamic-therapy/)

What is Acceptance and Commitment Therapy (ACT)?

Acceptance and commitment therapy, or ‘ACT’ (said as one word) is a newer form of cognitive behavioral therapy, or CBT. There is a lot of research to suggest that ACT is helpful for a variety of things that we struggle with, including anxiety, depression, chronic pain, as well as life transitions and feeling ‘lost.” In ACT, we don’t spend time trying to argue with, or dispute our thoughts, or get rid of, or change how we feel. This is the ‘acceptance’ part of ACT. We learn instead, to notice what is showing up inside, and approach it with curiosity and openness. The ‘commitment’ part of ACT refers to figuring out what matters to each of us, getting a sense of our values, and doing things aligned with our values regardless of what thoughts and feelings show up. This means that we can have thoughts like “I can’t do it,” and try anyway, taking the thoughts and feelings along for the ride. In essence, once we truly ‘accept’ our thoughts and feelings, stop trying to get rid of them, and make room for them, we are free to ‘commit’ to the things that matter to each of us. The focus of ACT therefore is to build a life that is fulfilling and driven by values rather than trying to get rid of feelings or control thoughts. (source: www.acbsontario.com)

ACT moves away from focusing too closely on ‘symptom reduction’ towards teaching how to live in a stable and rewarding way. So it teaches how to get in touch with your values, how to act in accordance with them, how to be aware of ‘the you that is always there’, how to see your passing thoughts and feelings for just that, how to accept thoughts and feelings you don’t like without over-struggling with them, and so how to live mainly in the present. (source: https://ca.aptonlinetraining.com)

Is Psychotherapy for you?

 Some people seek psychotherapy because they have felt depressed, anxious or angry for a long time. Others may want help for a chronic illness that is interfering with their emotional or physical well-being. Still others may have short-term problems they need help navigating. They may be going through a divorce, facing an empty nest, feeling overwhelmed by a new job or grieving a family member's death, for example.

 Signs that you could benefit from therapy include:

·      You feel an overwhelming, prolonged sense of helplessness and sadness

·      Your problems don't seem to get better despite your efforts and help from family and friends

·      You find it difficult to concentrate on work assignments or to carry out other everyday activities

·      You worry excessively, expect the worst or are constantly on edge

·      Your actions, such as drinking too much alcohol, using drugs or being aggressive, are harming you or others

(Source: https://www.apa.org/helpcenter/understanding-psychotherapy)

How many sessions will I need?

The number of sessions required is highly individual and depends on why you’re seeking support. Generally, psychotherapy is not ‘short-term’. The way we relate to others and our responses to life’s challenges are individual and complex, a result of a lifetime of circumstance, environment, relationships, and experience. Awareness and understanding takes time.

That said, I have worked with some clients on a well-defined issue (such as, working through a difficult loss, or navigating a difficult work situation) where a few months of support were enough for the client to move forward on their own.

Is Psychotherapy covered by insurance?

More and more, psychotherapy is being covered by third party / extended health insurance. With the advent of legislation covering psychotherapy (in Ontario), the establishment of the College of Registered Psychotherapist of Ontario and the impacts of the Covid-19 pandemic, there is growing acceptance by Insurers of this importance of psychotherapy in supporting health and wellness.

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