Despite its effectiveness at helping people work through mental health issues, talk therapy doesn’t appeal to everyone. Guest contributor Grace Scott looks at some of the common reasons for resisting talk therapy, and proposes 7 alternatives.
Most people experience challenges to their mental health at some points in their life. However, only a fraction take the decisive action of talking to a psychologist. We all know people who could benefit from spending time with a mental health professional, but for whatever reason they refuse to do so. Maybe you would place yourself in this category.
It’s always easy to find excuses to not do something good for you, such as getting enough sleep, exercising, or seeing a therapist. In most cases, psychotherapy helps people deal with a wide range of problems effectively.
Here are eight common reasons why people avoid therapy – followed by seven alternatives if you really cannot see a psychologist.
1. I talk to my friends
It’s important to talk to family and friends. After all, they will always support you during good and bad times. However, talking to friends can’t be compared to psychotherapy. Therapy offers much more than friendship. It not only supports you, but also challenges you and provides you with tools to understand your thoughts and emotions better.
Therapists are keen listeners who can help you find the root of your problems – be it your family members, friends, or your source of thoughts. Also keep in mind that your friends have lives too. Therefore, they won’t always have time to sit down, listen to you and give you the support you need.
2. Therapy is expensive
In most cases health insurance doesn’t cover psychotherapy expenses fully. Therefore, you’ll have to invest a substantial sum of your hard-earned savings. There are times when expenses are impractical. However, an investment in therapy today can offset lots of problems and high costs in the future.
3. I’ve seen a psychologist and it didn’t help
All psychologists are unique individuals with different personalities. Therefore, you shouldn’t presume that a new psychologist will fail you in the same way that a previous one did. It’s highly likely that you just couldn’t connect with the person you saw previously. Every psychologist is different.
4. I don’t have the time
It might seem that way in the now, but if you are going through a difficult time, or you have problems that can’t go away in the near future, finding time to deal with your issues will actually save you a lot of time, money, and energy in the long run.
5. I feel weird talking about my issues
Most therapists are keen listeners who’ll help you feel comfortable quickly and easily. They don’t want you to think that you are talking to a judgmental stranger. If you have a couple of sessions with your therapist but don’t feel at ease opening up, consider talking to a different therapist. Therapy is not just a professional but also a personal relationship. It is an alliance formed with a psychologist and an integral treatment factor. Talking to a qualified and experienced therapist shouldn’t make you feel strange.
6. Therapists just sit there and judge you
This entirely depends on the kind of psychologist you choose to see. Most of them will let you know from the start what’s on their mind. They will offer practical advice or provide comprehensive feedback about how they understand your problems. Therapists who listen more than they talk don’t judge you. In most cases, they are trying to understand what you are going through and how to assist you. If you feel like your therapist is judging you, you should share your feelings with them. You will feel uncomfortable. However, your therapist will be glad to talk about feelings that arise during the session – including those that the therapy session itself bring up.
7. I’ll just take medication
Psychiatric medication doesn’t work in similar ways for everyone. Plus, every drug has side effects such as causing weight gain or sexual dysfunction. On the other hand, there are no chemical side effects linked to psychotherapy. It is also one of the most effective coping strategies. Even when you are given psychiatric medication, it’s always best to supplement it with psychotherapy.
8. I wouldn’t want to air my problems publicly
Information and materials shared in therapy sessions are confidential and protected by the law. As long you are not harming anyone in the process, what you choose to discuss with your therapist should never leave the room.
What if you really can’t see a therapist?
People who are going through difficult times can forge strong relationships with their therapists even if they have never had one before. However, what if you are stressed, anxious, or depressed but genuinely can’t see a therapist for any number of reasons?
Here are a few effective alternatives that you can try to figure out what works for you.
1. Music therapy
Many of us use music to influence our moods, feel good about ourselves and our environment.
The benefits of music therapy are clear. The vibrations help in relieving stress, anxiety, depression, and physical pain. Music has also helped hospice patients acknowledge and accept serious illnesses. Regular music therapy lowers blood pressure and promotes wellness.
2. Sand Tray therapy
You likely enjoyed playing in the sandbox as a child. Turns out that a common childhood hobby can be used to cure mental illnesses.
As GoodTherapy.org reports, sand tray therapy allows people to construct different scenes using colored sand and miniature toys. The scene creates a reflection of the person’s life and enables him or her to remove obstacles, resolve conflicts and accept self.
Unlike talk therapy, sand therapy enables you to get into your subconscious mind and better understand thoughts that can’t be put into words.
3. Art therapy
If you can’t describe how you are feeling, art therapy is one of the best options.
According to the American Art Therapy Association, art therapy is an integrative mental health service that enriches the lives of families, individuals, and communities through active creative processes. Multiple studies have shown that art therapy not only eliminates mental issues but also chronic physical illnesses.
4. Dance therapy
Instead of sitting for hours talking to a therapist, you may consider dancing it out.
Dance therapy encourages your brain to release endorphins which activates the responses of pleasure. This practice has become popular across the world. In the United States there are annual conferences hosted by the Dance Therapy Association to help people understand the benefits of dance and movement therapy.
5. Wilderness therapy
Wilderness therapy is not just about packing your bags and going for a hike. It has been described by the American Psychological Association as an emerging type of mental health treatment that brings well-researched therapeutic techniques and professional therapists into the wilderness.
While traditional talk therapy can be included, wilderness therapy happens around beautiful scenery most of the time. There are lots of wilderness programs designed for both teens and adults.
6. Light therapy
While most people consider light therapy as an effective method for people with Seasonal Affective Disorder, it doesn’t hurt to get some vitamin D.
If you cannot talk with an experienced psychologist, or can’t afford the sessions, investing in a light therapy lamp will pay off in the long run. Light therapy might not be effective if you are dealing with traumatic issues. However, it’s one of the best forms of therapy in the world.
7. EMDR Therapy
As the EMDR Institute reports, Eye Movement Desensitization and Reprocessing is a form of treatment that was designed to relieve stress linked to traumatic memories.
While EMDR still involves talking, it focuses on stimulating the eyes by moving a finger back and forth or looking at a swinging pendulum. It involves engaging all the senses to change how the brain processes trauma. This makes traumatic experiences less painful.
Although it’s a confusing therapy option, it’s more effective at treating people who are suffering from trauma.
Conclusion
You shouldn’t think of yourself as abnormal if you feel like talk therapy isn’t for you. The success of different types of therapy varies depending on what you’re dealing with and the character of your psychologist. As you’ve seen, it’s always best to consult a therapist if you are not feeling great. You’ll end up saving a lot of time and energy over time.
Plus, family members and friends won’t always have enough time to listen to you. However, if talk therapy is not for you, it doesn’t mean that you are out of options. Since the 19th century, scientists have been coming up with different methods to treat mental health issues. Therapy is all about understanding the self. And everyone learns things differently.
There are so many alternatives to talk therapy. Consider exploring all the therapies that we’ve talked about to find the ideal method for you. Incorporating other forms of therapy with talk therapy will greatly increase your chances of success.
Finally, don’t be afraid to seek help. There are a lot of people around you who are ready and willing to listen to you. All you need to do is open up.
For a wealth of resources to help you deal with mental health issues or support and boost ongoing mental health, download the Better Mental Health For Men Toolbox using the form below
Author Bio:
Grace Scott is a writer at essay writing service UK, political Journalist and traveler from Kirton. She loves to explore new people, places, psychology and write and estimate International Politics. Find Grace on Facebook.
