Every child and teen is unique, with their own strengths, challenges, and ways of seeing the world. While some kids seem to navigate life’s ups and downs with ease, others may need additional tools to thrive — and that’s where therapy can make all the difference.

For kids facing emotional hurdles, navigating tough transitions, or coping with behavioral problems, there are several different types of therapy for teens that can provide them with the tools they need to thrive. If you think your child could benefit from seeing a therapist but are wondering if you have to pay for therapy, read on to learn more about available mental health services. There are a variety of ways to manage the cost, and in some cases, financial assistance or insurance can help alleviate the burden.

Investing in your child’s mental health is one of the most meaningful decisions you can make, and overcoming financial barriers may be easier than you think. We’ll explore why therapy and other mental health services are worth the investment and how you can make them fit into your budget.

Why You Should Pay for Your Child To Get Therapy

For many parents, it’s natural to wonder if the costs of child therapy, including counseling and therapeutic services, outweigh the potential benefits. However, untreated mental health challenges during childhood can have lifelong effects on a person’s happiness, relationships, and overall success. The earlier you intervene, the better the outcomes — and the less likely you’ll have to deal with more trouble down the road. 

Supporting your child’s emotional and mental well-being

Childhood and adolescence are critical stages in human development — and that includes cognitive functioning and psychological well-being, too. During these formative years, unresolved emotional issues can profoundly shape a child’s outlook and behavior. Therapy helps children build emotional resilience, develop healthy coping skills for self-regulation and creative expression, and gain valuable therapeutic support. By addressing any concerns early, you’re giving your child a strong and stable foundation for long-term wellness.

“As parents, we want to make sure our children can come to us to discuss anything. However, there comes a time and instances where finding a professional for your child is equally important. It would allow the child to learn healthy and effective coping skills and communication tools that we don’t always know ourselves. A positive experience in therapy will also foster a more open-minded decision to return to therapy if there is cause. It truly fosters the idea that it is okay to ask for help when one is struggling.”

– Talkspace therapist Minkyung Chung, MS, LMHC

Strengthening family relationships

Mental health struggles don’t just affect your child — they impact the entire family dynamic. If you’re dealing with an angry teenager who seems withdrawn, irritable, or quick to lash out, therapy can help them process emotions in a healthier way. With the right support, they can learn to communicate more effectively and rebuild stronger family connections. 

“Therapy can also strengthen the family dynamic through learning effective communication and understanding of the emotions occurring. Depending on the age of the child, therapy can help define emotions and help children to identify and express those emotions in a more conducive way.”

– Talkspace therapist Minkyung Chung, MS, LMHC

Preparing your child for long-term success

Therapy equips children with life skills that benefit them well into adulthood, such as problem-solving, emotional intelligence, and self-awareness. By helping your child navigate challenges today, you’re setting them up for academic success, healthier relationships, enhanced teen mental health, and career readiness. An investment in therapy is an investment in your child’s future.

The cost of not getting help

Decades of research show that mental health challenges early in life can lead to more significant problems later. For some, this might include academic struggles, substance abuse, relationship difficulties, or chronic stress and anxiety. If not addressed head-on, these challenges can escalate, sometimes leading to an out-of-control teen who struggles with school, relationships, or risky behaviors. For kids with serious mental health conditions or depression, going untreated can be life-threatening. By prioritizing mental health care and therapy now, you’re not only helping your child heal and grow but also saving your family from potential long-term stress and expenses.

Ways To Pay for Your Child’s Therapy

The cost of therapy can vary widely depending on the therapist’s credentials and experience, your location, and the length and frequency of sessions. If you’re concerned about how to pay for child therapy, consider some of these options.

Insurance coverage

If you’re still wondering if you have to pay for child therapy, the answer may be that you are already. Many health insurance plans include financial assistance or coverage for mental health services, including therapy for children and teens. Check with your insurance provider to see what’s covered under your plan and to find a therapist covered by your insurance. Be sure to ask about important details like in-network therapists, co-pays, or coverage limits to ensure you understand your health insurance policy. You may be surprised by how little you need to pay out of pocket for child therapy services. 

Even without insurance, platforms like Talkspace offer online therapy for teens at an affordable price compared to in-person therapy for children and teens. 

Sliding-scale fees

Some therapists offer sliding-scale therapy pricing plans based on your income. This option allows you to access high-quality care at a reduced rate. Don’t hesitate to ask potential therapists about their payment options — many are willing to work with families to make therapy affordable.

Financial assistance options

Nonprofits, community organizations, and local mental health clinics can often provide therapy at a reduced cost or even for free. Organizations like the National Alliance of Mental Illness (NAMI) have local chapters that offer free support and education programs.

Government assistance programs

Government programs, such as Medicaid and the Children’s Health Insurance Program (CHIP), often cover therapy for eligible families. These programs may offer in-person talk therapy, online therapy, or other telehealth behavioral health services. 

Employer Benefits 

Some employers may offer mental health benefits as part of their Employee Assistance Programs (EAPs). These benefits may include comprehensive care access to free or low-cost therapy sessions for your family. Check with your HR department to learn about the mental health resources available to you and your family. 

Find Affordable Online Therapy for Your Child or Teen

If in-person therapy feels out of reach financially or logistically, online therapy is an excellent alternative. Platforms like Talkspace offer affordable online therapy for teens, with or without insurance. Whether you’re navigating insurance limitations or simply looking for the most convenient option, Talkspace therapists can bridge the gap for families operating on any budget. Get started today and give your child the tools they need to thrive.

In today’s fast-paced work environment, many employees are navigating stress and mental health challenges that can affect both their well-being and their performance. Anxiety, burnout, and emotional fatigue are becoming increasingly common, and sometimes, the best way to reset is by taking a mental leave of absence. Stepping away from the daily grind to focus on self-care, therapy, or medication can be a powerful tool for maintaining a healthy balance and ensuring long-term productivity and happiness at work.

While it’s understandable to be concerned about the stigma of mental health, taking care of your mental well-being is just as important as your physical health. Prioritizing mental health is a valid, often necessary, reason to temporarily step away from work.

If you or someone you know is struggling and it’s interfering with your ability to perform at work, keep reading. We’re addressing common questions about taking a mental health leave from work, including when it’s time, how to do it, what to expect when you return, and more. 

Can You Take a Leave of Absence for Mental Health? 

Yes, you can take a mental health leave from work. In fact, it’s a legally protected right covered by the Family and Medical Leave Act (FMLA). The FMLA ensures that eligible employees have the right to take time off from their jobs to address mental health conditions and other medical conditions. The Americans with Disabilities Act (ADA) offers additional protection from discrimination related to disability and mental health conditions like depression or anxiety. 

There are two types of leave you might be eligible to take under the FMLA for mental health:

• Short-term leave: Short-term leave allows you to take up to 12 weeks off work within 12 months. An example of when you might take short-term leave could be after the birth of a child or to recover from surgery. 

• Long-term leave: Long-term leave lets you take several months — up to 26 weeks — off per year. It can be used to care for an ill family member, bond after an adoption, or get through a major medical treatment, like chemotherapy for cancer. Long-term disability may also fall under the protection of the FMLA.

As we continue to normalize and destigmatize mental healthcare in the workplace, more employers and companies are making an effort to provide accommodations. From covering therapy to providing employee assistance programs (EAPs), the growing acceptance of addressing mental and emotional well-being is helping countless numbers of workers every year. 

“Taking a mental health leave allows individuals to step back from daily stressors and focus on their emotional well-being. By addressing issues early, mental health leaves can help prevent more serious conditions like anxiety disorders, depression, or burnout from escalating. Prioritizing mental health in this way fosters a healthier mindset and reduces the risk of future crises.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Recognizing When It’s Time to Take a Mental Health Leave

It’s crucial to recognize mental health conditions before they escalate, making it hard to manage symptoms. Having an occasional stressful day at work is normal, but recognizing when it signifies a persistent mental health condition requiring treatment is crucial. Understanding the warning signs and trusting your instincts and state of mind helps you determine if you need professional attention. For those unsure how to open up, learning how to tell someone you’re not okay mentally can be an important first step towards seeking support and taking a mental health leave.

Signs that it might be time to temporarily step away from your job include:

• Persistent stress that’s difficult to manage — immediately feeling uneasy, a sense of dread, or like you can’t get out of bed in the mornings
• Missed deadlines, especially if you’ve been punctual in the past 
• Emotional exhaustion that leaves you feeling constantly drained
• Frequently making mistakes even though you consider yourself detail-oriented
• Feeling detached from your job or as if you’re just going through the motions
• Noticeable decrease in productivity that’s affecting how you do your job
• Recurring physical symptoms (like insomnia or fatigue) that interfere with your ability to function daily
• Difficulty balancing professional and personal responsibilities and feeling like you aren’t doing your best in either area

If you’re experiencing any of the above or struggling at work in any other way, trust your instincts and ask for help — early intervention can lead to a faster recovery. The sooner you get help, the better your chance is of a quick and full recovery. If you’re unsure about the severity of your condition, there are signs you need to go to a mental hospital that can help you assess the situation and seek urgent care.

How to Take a Mental Health Leave from Work

Once you’ve decided to take a leave of absence for mental health, following a simple process will make the transition easier. The steps here ensure your leave is less disruptive — for you, your coworkers, and your employer.

Familiarize yourself with company policies

Make sure you understand your company’s policy on taking a mental health leave. This often involves understanding how to navigate your rights under the FMLA. Most organizations have procedures for requesting a leave of absence, even if it’s due to a mental health crisis. These policies are vital for protecting your mental health and finding support. Ask about required documents you might need to provide, and have open, frank conversations about the protections that are in place.  

Consult a healthcare provider

Talking to your healthcare provider before taking a mental health leave of absence is always a smart step. Proactively addressing your mental health can help you avoid further work-related challenges. Your provider can supply the necessary documentation for your employer and offer valuable recommendations on managing your condition or navigating your situation during your time away.

Disclaimer: Please note that Talkspace providers do not provide leave of absence paperwork or any official documentation related to workplace absences. For any employment-related documentation, we recommend reaching out to your employer or a healthcare provider directly.

Plan your leave

Setting goals during your leave helps you get the most out of your time off. For example, you might decide to: 

• Schedule therapy sessions
• Learn stress management techniques 
• Take yoga or meditation classes
• Start a regular workout routine
• Practice self care, like scheduling a massage

Notify your employer

When the time comes, officially inform your employer (in writing) that you are taking a mental health leave of absence. While you can explain how the leave will help you and ultimately benefit the company, don’t feel obligated to overshare if you’re uncomfortable. If you’re close to your manager, you might start by talking to them before submitting a formal notice in writing. Not sure where to start? Here’s how to talk to your boss about mental health.

Submit documentation (if needed)

Most HR departments require specific documentation, such as the government-provided FMLA certification form, to validate your leave. Be sure to complete and submit this paperwork as soon as possible to avoid any delays or concerns about your mental health condition. 

Plan for a smooth transition

Planning ahead can make a big difference when preparing for a leave of absence. Coordinating with colleagues and management to delegate tasks ensures minimal disruption to workflows and provides peace of mind that your responsibilities will be handled effectively during your absence. By preparing in advance, you can help create a smooth transition while demonstrating professionalism and commitment to your role.

Making the Most of Your Mental Health Leave

As you start your leave of absence, the most important thing to remember is: do not feel guilty. Remember that a mental health leave is a necessary break to address mental health conditions.

Use this time to heal, prioritize yourself, and work toward your long-term mental health goals. As you prepare to return to work, focusing on achieving a healthy work-life balance will be key. Incorporating regular self-care into your routine and maintaining a balance between job demands and personal well-being are essential steps toward sustaining your mental health.

During your leave of absence, support your mental and emotional well-being by:

• Starting therapy 
• Practicing mindfulness techniques like yoga, meditation, or deep breathing exercises
• Reconnecting with old friends and family
• Finding new or pick up old hobbies again
• Eating a healthy diet
• Prioritizing sleep

“Intentional self-care during a mental health leave is essential for promoting recovery and restoring balance. Engaging in activities like mindfulness, exercise, and connecting with supportive people can help reduce stress and improve overall well-being. Create a structured routine during this time, including regular sleep, meals, and breaks for relaxation. A structured approach also helps maintain progress, offering a roadmap for healthy habits that support long-term mental health after returning to daily life.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Returning to Work After a Mental Health Leave

By the time you return to work, you should feel refreshed and recharged, ready to take on your professional responsibilities with renewed energy and focus.

It’s natural to feel nervous or anxious about returning to work after a mental health leave. To ensure a successful transition, start by setting clear boundaries and understanding your current state of mind. Recognizing your limits and pacing yourself will help you navigate your return with confidence while reducing the risk of future burnout.

Consider the following tips as you prepare to head back to the office:

• Set and enforce boundaries: After a mental health leave of absence, it is crucial to set and communicate your boundaries—particularly with leadership. For instance, you might decide to limit responding to emails or calls outside of work hours, prioritize leaving the office at a reasonable time each day, or avoid overcommitting to new projects or responsibilities. Clear boundaries help protect your mental well-being as you ease back into your routine.
• Pace yourself: Even if you’re eager to return to work, it’s important to ease back into your schedule and responsibilities gradually. Jumping in too quickly can lead to unnecessary stress and undo the progress you’ve made during your time away.
• Communicate your needs: The most essential part of your return is being open and honest about your state of mind. Don’t be ashamed to express your needs as you transition back into your role. 
• Ask for flexibility: You might benefit from accommodations like flexibility, reducing your hours, or having the opportunity to work remotely.

Breaking the Stigma Around Taking a Mental Health Leave

Deciding to take care of your mental health is brave. The vulnerability it takes to ask for help is a sign of your strength. Breaking the stigma around taking a mental health leave and normalizing the importance of prioritizing mental well-being can set a positive example in your workplace. If you’re considering taking a mental health leave of absence, support is available whenever you take your break. 

Even if you consider yourself “an open book,” figuring out how to tell someone you’re not OK mentally can be scary. Many people struggle with acknowledging their mental health condition, adding layers of complexity. It takes courage to share something this personal, so feeling worried about being judged or misunderstood makes sense.

Breaking the silence is important for your mental and emotional well-being, though. It allows others to understand that mental health conditions, like depression, are more common than assumed. Being open about your struggles also helps reduce the stigma surrounding therapy and mental health. This acceptance opens pathways for healing and shows that seeking help is a courageous step.

It’s natural to worry about burdening others or to fear being seen as weak, but asking for help with mental health issues is a sign of strength, not weakness. Read on to learn practical tips for opening up about your mental health, guidance on how to approach different people in your life, and advice on how to seek help if talking feels too difficult right now.

Practical Tips for Opening Up About Your Mental Health

Coming to terms with your situation can bring clarity and relief. First, understand that there isn’t a singular or right way to share where you’re at mentally, especially when you’re struggling with depression or anxiety. Second, don’t be embarrassed about your emotional state — 23% of adults in the United States experienced a mental health crisis between 2021 – 2022, so you are not alone. An overwhelming majority of Americans (87%) also believe that having a mental health condition is nothing to be ashamed of, so there’s an excellent chance the people you talk to are going to be understanding and empathetic.

The process, who you tell, and how you say it can all be tailored to your comfort level and needs. Take things at your own pace, and use the following tips to help you start conversations. This preparation can ease you into difficult conversations.

1. Choose the right time and setting

Timing is everything when you need to have tough conversations. Choosing a quiet and private space will make it easier to get the other person’s full attention. You might want to give a heads-up that you want to have a serious talk to prevent anyone from feeling caught off guard or cornered.

Not sure how to start? Try something like:

• “Do you have a moment to talk later? I have something important I want to share with you.”
• “I’ve been meaning to talk to you about something I’m dealing with. Can we sit down later when you have some time?”
• “I need to share something personal with you. Do you have time for us to find a quiet place to talk soon?”

2. Start with someone you trust

Opening up about your struggles with depression or anxiety is easier when it’s with someone you feel safe with. Find a friend, family member, colleague, or someone else who’s empathetic and trustworthy. When you don’t have to worry about betrayal, you’ll feel safe, and it will be easier to open up or ask for help.

3. Be clear about what you need from the conversation

Being open and honest about your expectations and needs will help you get the most out of a conversation. Before you sit down to talk, think about what you hope to achieve and prepare accordingly. You might be looking for emotional support, asking for advice, or wanting someone you can just vent to. Once you understand what you’re looking for, it will be easier to express yourself, so you can avoid misunderstandings and unhealthy expectations.

Not sure how to start? Try something like:

• Please know I’m not looking for solutions right now — I just need someone to listen.
• I just need to vent a little; I’m not looking for advice right now, if that’s OK.
• I need your honest opinion about something I’ve been struggling with. Can you help me figure it out?

4. Start small and gradually share more

You can always open up gradually. Just because you need to talk doesn’t mean you owe anyone your entire life story all at once. Taking small steps and only sharing what you’re comfortable with is a good way to start.

Over time, you might become open to sharing more — there are no rules about how much you have to share at any given time. Prepare yourself mentally, so you’re ready when the time feels right to share more details.

5. Use “I” statements to express your feelings

“I” statements don’t come across as accusatory, so they help ensure your listener doesn’t get defensive. They also reduce the chance of misunderstandings. Starting off with statements like “I feel like…” or “I see things as…” helps make the conversation feel more personal. It’s an excellent tactic for any confrontation or interaction, not just when you’re trying to tell someone you’re not OK mentally.

Try something like:

• I’ve been feeling really down lately, and it’s been hard for me to focus or enjoy things.
• I’ve been really anxious lately, and it’s affecting my days.
• I feel like I’ve been carrying a lot of weight on my shoulders, and it’s starting to wear me down.

6. Use text or written communication if speaking feels too hard

If talking feels overwhelming, there are other ways you can communicate. Writing is a good alternative if you can’t find the words or energy for a face-to-face conversation. You can always send a letter, email, or text to let them know you’re struggling or to ask for help.

7. Explain why this conversation is important to you

Sharing why this conversation matters can help set the tone for open and meaningful communication. If sharing the gravity of your emotional health or mental state is hard, try framing it in a positive way. Remember that by sharing, you’re taking a step that can ultimately benefit your mental health in the long run.

8. Be prepared for different reactions

Not everyone will react the same way when you open up about your mental health. Telling someone you’re not OK mentally can be just as unnerving for them as it is for you. They might not know what to say or do, or they might need time to process what they’ve heard — reassure them that it’s OK. If you feel upset by a reaction you get, try to focus on the bravery it took for you to share with them rather than the response you’re getting.

9. Consider professional support if you’re unsure where to start

Even if you’ve got a great support system of friends and family who are there for you, sometimes you need professional support. Therapists and other mental health providers are trained to listen. They can offer practical, effective support in a judgment-free, safe space and provide you with coping tools to use in your everyday life and relationships.

“To open up to your therapist about your mental health issues you can start by taking some steps to help you. First, you can discuss confidentiality with your therapist, start with small things you want to share, you can practice looking at the mirror before your appointment, or you may feel more comfortable writing some notes to discuss with your therapist. Remember that therapists are non-judgmental and create a safe space for you to open up. Challenge yourself to open up and let your therapist know what you are looking for in a therapist,”

Talkspace therapist, Dr. Olga Molina, D.S.W., LCSW

How to Talk to Different People About Your Mental Health

Depending on who you’re talking to, your conversations will probably sound different. It can help to think in advance about how you’ll approach interactions based on your audience. For example, talking to friends can be a very different experience than when you open up to your parents, children, or other family members.

Use the following tips to help you navigate discussions with specific audiences.

Talking to friends

Opening up to a friend about your mental health challenges can bring a sense of relief. The support you get from friends will probably be very different from what you get from family members. Friends might seem less judgmental and more empathetic, offering sensitivity you might not get from others.

A trusted friend can offer practical advice about mental health or be a listening ear that you don’t have to worry about. If you’re not sure which of your friends you should talk to, try to choose one who’s been understanding in the past or who you know you can openly express your feelings to.

Talking to family members

Conversations about mental health with family members can feel complex, especially when family dynamics are involved. While they can be some of your strongest allies, family members may also have their own perspectives, which can sometimes make open discussions challenging.

Approaching the conversation with honesty and vulnerability is key to fostering understanding, even though it may feel difficult at first. Try to be clear about what you need from them—whether it’s advice, empathy, or just someone to listen. Remember that family members might not always know how to respond right away, so be patient and give them the time and space to process what you’re sharing. With time, these conversations can help deepen your connection and strengthen your support network.

Talking to colleagues or supervisors

Workplace conversations about mental health require a delicate balance of professionalism and openness. They’re important to have, though — they benefit you, help your employer understand what you need, and work to reduce the stigma of mental health. Don’t be afraid to ask for what you need. Think about accommodations like:

• Time off
• Mental health leave of absence
• A flexible schedule
• Remote work options
• A hybrid schedule

Be clear about your needs, but feel free to have boundaries about what you share. Boundaries are essential when you’re dealing with mental health challenges at work. Be firm, concise, and professional as you explain what you’re going through. Emphasize your commitment to your position or role as you care for your mental health. Remember, prioritizing mental health in your workplace benefits both you and your employer.

Talking to a professional

If you don’t have a close friend or family member to talk to — or if you’re not getting what you need from the people you’ve opened up to — it might be time to seek professional help.

Mental health professionals are experienced and trained to help you work through depression, anxiety, and other mental health conditions. Therapy provides a safe, nonjudgmental space where you can develop effective coping strategies.

Alternative Ways to Express Yourself When Talking Feels Hard

Having emotionally charged conversations can be taxing and make verbal communication feel overwhelming. If you’re looking for alternative ways to express yourself, some ideas include:

• Writing a letter
• Sending an email
• Texting
• Journaling for your mental health
• Making and sharing a playlist with songs that reflect your experience

These avenues can sometimes convey your feelings better than words alone. Just because you don’t have a traditional conversation doesn’t mean you can’t get through to people in your life. There are ways to share you’re not OK without actually saying it. Sometimes these methods can even result in deeper conversations you’re more comfortable with in the future.

Building a Stronger Support Network

Being open about your mental health, especially during a mental health crisis, is a crucial step in your healing process. It allows you to build a strong support network that you can trust to be there when you need them most. By sharing your journey, you not only break down stigma but also foster greater understanding among those around you.

Seeking help and taking charge of your mental health can be empowering—it’s a sign of strength. Learning to open up about challenges like depression and anxiety is an invaluable tool in managing your well-being. If you feel that professional support would be helpful, online therapy offers an accessible, affordable, and convenient option to guide you on your journey.

Learn more about online therapy from Talkspace and get started today.

Committing to therapy is more than just commendable — it’s empowering. Prioritizing your mental health is essential to your overall well-being. Still, it’s so often placed on the back burner until a crisis occurs. Mental health is much like physical health; it needs continuous attention and dedication. Ongoing therapy allows you to engage in regular therapy sessions over time, helping you achieve optimal, lasting mental health.

Some research suggests there may be a direct link between the frequency of treatment sessions and favorable outcomes, yet data shows that even when therapists suggest ongoing counseling and care, many people don’t return for future sessions. 

To change this trend, it’s vital we explore ongoing therapy’s many benefits, especially for people with depression, anxiety, PTSD, and other conditions. Consistency can help you build a foundation for deep healing and personal growth that can last a lifetime. Read on to learn more. 

Understanding the Role of Consistency in Therapy

Therapy helps you understand yourself and your needs while offering critical coping mechanisms. The biggest thing to know about therapy is it’s not a one-time solution. Consistency plays a crucial role in overcoming whatever you’re seeking treatment for. 

Why therapy isn’t a one-time solution

There is no quick fix for mental health. Like physical health issues, mental health concerns can develop over a period of time and often require patience and attention combined with repeated intervention to manage them effectively. Therapy helps you explore your thoughts and feelings in a safe place to find long-term success and change.

Because mental health is so multifaceted, most people can’t resolve concerns by going to a single therapy session. Being dedicated and consistent in your therapy journey is the best way to ensure you can address the root causes of your concerns. With regular sessions, you can begin to identify patterns and challenge negative thoughts that relate to negative experiences. 

“Mental health often requires ongoing care as there are a range of symptoms or concerns you can be working on that are best managed over time. In a trusting relationship with a qualified therapist, you can discuss your challenges, along with your joys, symptoms of depression, anxiety, relationship worries, work stressors, and childhood trauma the list goes on and on and being able to do that often requires patience and time to effectively address your evolving needs.”

– Talkspace therapist Jill Daino, LCSW-R

Building trust with a therapist

Building a solid and trusting relationship with your therapist is one of the most valuable parts of ongoing therapy. Trust is fundamental to making real progress, and when you’re committed to consistent sessions, you can form a deep bond that provides a sense of security and helps you avoid feelings of anxiety about therapy. 

This makes it easier to open up, be vulnerable, and fully engage in your therapeutic journey. It allows you to feel more comfortable and safer so you can explore past trauma or difficult emotions. A trusting relationship with your therapist will foster meaningful change that can lead to significant breakthroughs. 

Adjusting to evolving needs

The path toward improving mental health isn’t static. Life circumstances change, stress levels change, and you’ll face new challenges. You can quickly and efficiently meet new, critical needs when you’re engaged in ongoing therapy. 

By going to regular therapy sessions, you have the opportunity to revisit your treatment strategy and adjust your treatment goals in real time as situations evolve. It offers the chance to explore new therapeutic techniques without starting from scratch since your therapist already understands your background. For example, you might have started therapy for anxiety, but later, you need support in navigating an important life transition, like a divorce or a loss, and already being in therapy means adjustments can be made without a gap in treatment.

Benefits of Consistent Ongoing Therapy

There are many benefits of ongoing therapy. From seeing results quicker to gaining a more profound sense of self to preventing a relapse, regular therapy sessions help you maintain mental well-being. Understanding the rewards of consistently attending therapy sessions can help you remain dedicated.

Deeper self-understanding

One of the most profound benefits of ongoing therapy is the ability to develop a deep sense of self-awareness. Regular sessions give you the time and space to reflect on your life. Thus, you’re more likely to recognize unhealthy or unhelpful thought and behavior patterns and get insight into your motivations. 

Over time, this self-awareness becomes a powerful tool that helps you make more informed, better decisions and lead a more fulfilling life.

Enhanced emotional regulation

Emotional regulation can be difficult to achieve, especially if you’re overwhelmed or triggered by stress. Ongoing therapy helps you navigate your emotions in healthy and effective ways. Developing healthy coping mechanisms is easier when you have consistent practice and feedback. Therapy can help you learn how to manage your anger, overcome sadness, or deal with anxiety and other emotions more effectively.

Sustainable positive behavioral changes

Real change takes time, dedication, and repetition. Ongoing therapy helps you establish and reinforce positive behavior and thought patterns by practicing new habits and getting feedback in a structured environment. 

“Being in therapy over time offers the support to help sustain changes you have been working on – having a therapist to share your successes and, most importantly, your challenges enables you to build on the skills you have learned and apply them in future situations. For example, if you are working on self-advocacy at work, being in therapy consistently allows you to reinforce and expand those skills as you progress in your job and interactions at work.”

– Talkspace therapist Jill Daino, LCSW-R

Whether you’re trying to improve your communication skills in a relationship, manage stress at work, or set healthy boundaries with a toxic person, therapy can help you make long-term changes that enhance your quality of life in every situation.

Relapse prevention

If you’re seeking counseling or talk therapy to overcome a mental health condition like depression, anxiety, disordered eating, or substance use disorder, ongoing therapy is crucial in preventing relapse.

Therapy offers a place to check your progress and identify potential triggers. It can also help you devise safeguards and coping strategies to resist the temptation to fall back into old habits. Therapy can be proactive, allowing you to address issues before they escalate into problems.

Support through life transitions

Life is full of both expected and unexpected transitions. From starting a new job to moving to a new city to cope with the loss of a loved one, any important life change can be emotionally challenging. 

Going to therapy ensures you have the support and tools you need to navigate changes with resilience, grace, and confidence. Having a qualified therapist you know and trust to talk to during these times can effectively reduce feelings of isolation and give you valuable perspectives and strategies to manage any uncertainty you face.

Common Barriers to Maintaining Therapy Consistency

Even if you know how crucial ongoing therapy is, it can be challenging to stay committed due to many barriers. Financial constraints, busy schedules, or even mental health stigma can all interfere with your desire to seek regular help. When you know about these common obstacles, you can find practical solutions. 

Financial constraints

There’s no denying that the cost of therapy can be stressful for many people. Worrying about whether or not you can afford medical care is always concerning. However, affordable options can make therapy within reach. 

Online therapy platforms like Talkspace offer flexible pricing plans, and insured Talkspace members often have a $0 copayment. Additionally, some in-person therapists offer sliding scale therapy fees, making therapy more accessible even if you’re experiencing financial difficulties. 

Time management challenges

We live in a fast-paced world, and finding the time to do anything can be challenging. Work, family and personal obligations, and other life responsibilities can make prioritizing mental health seem impossible. Online therapy is an effective solution, though. 

The flexibility to schedule sessions at times that are convenient for you — including evenings and weekends — combined with not having to travel to and from appointments, makes therapy more accessible and convenient. 

Mental health stigma

Despite the widespread need, there’s still therapy stigma that can be a barrier to seeking consistent help. Some people are ashamed or afraid to admit they still need therapy. It’s crucial to remember that seeking treatment is a sign of strength, not weakness. Destigmatizing therapy starts with open conversations that normalize therapy as part of self-care.

How to Maintain Consistency in Therapy

If you hope to stay committed to ongoing therapy, you need intention and a plan. Fortunately, several strategies can help.

• Set regular appointments: Setting regular therapy sessions at the same time and day every week helps you plan and avoid double booking yourself.  
• Prioritize self-care: Including therapy in your self-care routine, like eating well or working out, can help it become more of a habit.  
• Keep a therapy journal: Journaling and tracking your thoughts, feelings, and progress is a great way to look back and see the growth you’ve made, which can motivate you to stick with it.  
• Set realistic goals: Being realistic about what you want to achieve in therapy is critical for achieving the best outcomes. This is a crucial step in how to get the most out of therapy.
• Communicate openly: If staying consistent is challenging, talk to your therapist. They might be able to help you find a solution or change the frequency of your sessions, so it’s easier to stay committed. 
• Use reminders: Setting phone alerts or adding calendar reminders helps ensure you won’t forget about or miss your sessions.  

Make Ongoing Therapy Work for You with Talkspace

Consistency is key to unlocking the full benefits of therapy. Flexible scheduling options, affordable cost, and the basic convenience of online therapy are all ways that Talkspace helps empower, removing traditional barriers to care so it’s easier to prioritize your mental health.

Whether you’re trying to navigate a major life transition or just working on personal growth, commit to ongoing therapy to get the tools and support you need. Talkspace always keeps therapy within reach and tailors it to your unique needs. Reach out today to learn how online therapy can transform your life for the better.

Choosing the right therapy approach can be challenging, especially when navigating options like somatic therapy and eye-movement desensitization and reprocessing (EMDR), two powerful methods for addressing trauma and emotional healing. Both treatments focus on connecting mind and body but differ in technique and focus. Somatic therapy centers on body awareness to process stored emotions, while EMDR uses eye movements to reframe traumatic memories.

Understanding the distinct approaches of somatic therapy and EMDR is crucial in making an informed decision about your healing journey. Keep reading to explore the basics and key differences between these two types of trauma therapy.

What is Somatic Therapy?

Somatic therapy is essentially a body-centered approach to healing past trauma. It focuses on connecting the body and mind. Somatic therapy recognizes and acknowledges that trauma doesn’t just affect your emotions. It can also manifest through physical sensations in the body. Somatic experiencing therapy has been found to be an effective treatment for PTSD, and it’s commonly used to treat other types of trauma as well.

This type of therapy helps you process any unresolved trauma you’ve stored throughout your body. It tunes into sensations you feel and uses these cues to help you release energy that might negatively impact your life and relationships.

Somatic interventions can be very beneficial if you feel disconnected from your body or you experience physical symptoms of trauma, like chronic pain, tension, or numbness. When you become aware of these physical sensations and start to address them, you can begin doing deep emotional healing.

The core principles of somatic therapy

Somatic experiencing therapy’s main principle is that your body holds onto trauma, and healing can only occur once you work through the physical sensations it creates. You can tap into the trauma and release it by focusing on your body instead of cognitive processes like thoughts and emotions.

It’s based on a central framework known as SIBAM, which stands for sensation, imagery, behavior, affect, and meaning. The model guides the therapy process by focusing on the connection between bodily sensations and emotional experiences. You can use SIBAM to understand your trauma and start to regulate the emotional and physiological response to stress it has caused you.

1. Sensation: Involves paying attention to physical sensations in your body
2. Imagery: Uses exploration of mental images that come up during therapy
3. Behavior: Notices bodily movements or actions related to the trauma you experienced
4. Affect: Identifies emotions you have that are connected to the trauma
5. Meaning: Understands the personal significance trauma had on your life

What is EMDR?

Eye-movement desensitization and reprocessing (EMDR) is a structured style of psychotherapy that relieves stress caused by traumatic experiences and memories. EMDR uses bilateral stimulation — typically eye movement or tapping — to help your brain reprocess trauma. It’s a noninvasive approach that aims to reprocess memories in a healthier way so they have less of an impact on your daily life.

Research shows that EMDR is effective in treating conditions like PTSD, anxiety, depression, and other trauma-related conditions. It differs from talk therapy in that it doesn’t require you to dive into the specifics of a traumatic experience. Instead, the focus is more on how memories are stored in the brain and how you can alter the emotional reaction associated with them.

The 8 phases of EMDR

EMDR follows a structured step-by-step approach that’s divided into 8 distinct phases. Each has a specific identified purpose in how you process trauma.

1. History Taking: Your therapist will gather detailed information about your life history, significant events, and trauma-related symptoms. This phase helps the therapist identify specific memories and triggers to focus on, laying the foundation for targeted EMDR treatment.
2. Preparation: During this phase, the therapist will explain how EMDR works and address any questions or concerns you may have. They’ll also teach you self-soothing and relaxation techniques, like deep breathing or visualization, to help you manage any distress that may arise during or between sessions.
3. Assessment: Together, you’ll identify a specific traumatic memory you want to work on, along with the negative beliefs or emotions connected to it, such as “I am unsafe” or “I am powerless.” This step helps establish a clear target for the reprocessing work, setting the stage for change.
4. Desensitization: Using bilateral stimulation (such as guided eye movements, taps, or sounds), your brain is encouraged to reprocess the traumatic memory, reducing its emotional charge. This step is often repeated until the memory feels less distressing, allowing you to view it with a greater sense of calm.
5. Installation: In this phase, the therapist helps you reinforce positive beliefs to replace the previously identified negative ones, like “I am strong” or “I am in control.” The goal is to create a healthier association with the memory, fostering a more empowering perspective on past events.
6. Body scan: You’ll be guided to scan your body for any lingering physical sensations, such as tension or discomfort, that might be connected to the trauma. This step helps release any remaining physical responses, promoting a sense of ease and allowing for more complete emotional healing.
7. Closure: Before ending the session, the therapist ensures you feel safe, grounded, and stable, often guiding you through relaxation techniques to help you leave feeling calm. If needed, they’ll suggest strategies to handle any emotions that may surface between sessions, preparing you for the next phase of work.
8. Re-evaluation: In the following session, your therapist assesses your progress with the memory to see how much distress remains and whether additional sessions are needed. This ongoing evaluation helps gauge your healing progress, allowing for adjustments to meet your specific needs.

Each of these phases is crucial in supporting the safe and structured processing of traumatic memories, ultimately helping reduce emotional distress and fostering a more positive outlook.

Key Differences Between Somatic Therapy and EMDR

While somatic therapy and EMDR are both powerful methods for trauma treatment, they differ significantly in focus, technique, trauma processing, and ideal use cases.

Focus

Somatic therapy is rooted in the body’s physical response to trauma. This approach encourages you to tune into bodily sensations, recognizing them as pathways to emotional release and healing. By focusing on physical feelings, such as tension, discomfort, or relaxation, somatic therapy aims to help you reconnect with your body as part of the healing process.

EMDR, by contrast, centers on the brain’s processing of traumatic memories. It uses a structured, step-by-step method with bilateral stimulation—such as guided eye movements or taps—to reprocess distressing memories. This technique aims to help your brain store these memories in a less emotionally charged way, reducing their impact on your daily life.

Technique

In somatic therapy sessions, your therapist will guide you to notice and connect with your bodily sensations. Using techniques like breathwork, gentle movement, and mindfulness, they’ll help you stay present and grounded, allowing your body’s natural responses to guide the therapy process. This physical focus provides a safe environment to explore and release stored trauma through the body.

In EMDR, bilateral stimulation is the central tool for desensitizing and reprocessing traumatic memories. As you think about a traumatic event, the therapist guides you through eye movements, sounds, or taps, which help the brain integrate and neutralize the memory. This structured, evidence-based technique aims to lessen the memory’s intensity and disrupt the distressing patterns it may cause.

Trauma processing

Somatic therapy processes trauma through the body by encouraging awareness and release of physical sensations associated with traumatic experiences. This approach recognizes that trauma can become “stuck” in the body and works to release it through mindful attention and therapeutic practices that target bodily responses.

EMDR, on the other hand, processes trauma primarily in the mind. By activating the part of the brain where the trauma is stored and guiding it through reprocessing, EMDR aims to reduce the emotional charge associated with the memory. This mental approach allows the brain to store the memory in a way that feels less distressing and overwhelming.

Use cases 

Somatic therapy is beneficial when trauma manifests as physical symptoms, such as chronic pain, muscle tension, or physical numbness. It’s a beneficial approach if you feel disconnected from your emotions, have difficulty identifying feelings, or notice that your trauma shows up physically in your body.

EMDR is often effective for those dealing with specific, distressing memories or conditions like PTSD, anxiety, or phobias. It is beneficial when your trauma is tied to particular events or experiences, making it ideal for individuals looking to reframe and lessen the emotional impact of specific memories.

“Somatic therapy may be more effective for clients who have a disconnect from their bodies or who carry psychological trauma as physical tension, as it focuses on body awareness and releasing stored trauma through movement and sensation. EMDR may be more suitable for clients dealing with specific traumatic memories or PTSD, as it focuses on reprocessing these memories in order to reduce their negative impact. It is often effective for individuals who need structured trauma processing without too much focus on bodily sensations.”

– Talkspace therapist, Bisma Anwar, LPC, LMHC

Choosing the Right Therapy

Choosing the right therapy can be an overwhelming experience. It often feels like there’s a lot at stake, but deciding between somatic therapy and EMDR therapy just depends on your unique needs and how your trauma has impacted your life. Fortunately, some guidelines can help you determine which might be more appropriate.

When to consider somatic therapy

Somatic therapy might be right for you if you:

• Experience chronic physical symptoms like pain, tension, or numbness because of trauma
• Feel disconnected from your body or emotions
• Are interested in a therapeutic approach that integrates mind and body
• Have tried talk therapy before, but feel like there’s a deeper physical level of trauma that wasn’t fully addressed

When to consider EMDR

EMDR might be a good option if you: 

• Have specific traumatic memories that are difficult to process
• Frequently have flashbacks, nightmares, or intrusive thoughts related to psychological trauma 
• Prefer a more structured, step-by-step therapeutic process
• Want a therapy style that doesn’t require you to talk or recount much of your trauma 

When to Consider Combining Both Therapies

Combining somatic therapy and EMDR can create a powerful ongoing therapy plan that addresses trauma’s emotional, physical, and cognitive dimensions. Because somatic treatment focuses on the body’s response and EMDR addresses traumatic memories stored in your brain, using both therapies together might help you fully address the emotional, physical, and cognitive parts of your trauma.

“Combining EMDR and somatic therapy can be highly effective for clients who need both cognitive processing and physical/emotional release. EMDR helps reprocess traumatic memories, while somatic therapy addresses how trauma is held in the body. This approach allows clients to process disturbing memories as well as release stored trauma in the body.”

– Talkspace therapist, Bisma Anwar, LPC, LMHC

If your therapist agrees this might be a good approach, you might begin with somatic techniques to reconnect with your body so you can release the energy. Once you feel in touch with your body, you might then move to EMDR to help you reprocess the memories that are tied to your traumatic event. 

If this is the route you take, it is best to find a therapist who is trained in both EMDR and somatic therapy approaches.

Making the Right Choice for Your Healing Journey

There is no “right” way to cope with trauma. Both somatic therapy and EMDR are effective and considered evidence-based treatments, but they use different approaches. When you’re choosing which therapy might offer the best outcome, consider things like your individual needs, how the trauma has impacted your life, and which therapeutic approach resonates with you most. Talking to a therapist who specializes in trauma is an excellent way to determine which therapy style might be right for you. 

Talkspace offers access to somatic therapists online that can support you on your path to recovery. Whether you ultimately decide on somatic therapy, EMDR, or a combined approach, trauma therapy can help you move forward and reclaim your life. Learn more about somatic therapy with Talkspace by reaching out today. 

Deciding to pursue therapy can feel like stepping into uncharted territory, and knowing what to expect can ease much of the uncertainty. One of the first questions many newcomers have is, “How long is a therapy session?” This practical consideration can significantly influence your decision to start therapy and how you integrate it into your life. 

Therapy sessions vary in length, typically ranging from 45 to 60 minutes, depending on various factors including the therapy approach, the issues being addressed, and your personal therapy goals. This guide will help you understand the standard session durations and how to align them with your mental health needs, ensuring you are well-prepared for your first step toward personal growth and healing in a supportive, structured environment.

Typical Duration of Therapy Sessions

While there is no rigid rule regarding how long therapy sessions should be, there are some typical ranges based on the type of therapy you seek. This flexibility ensures that your therapy journey can be tailored to your specific needs and circumstances. 

Individual therapy

On average, most individual therapy sessions last 45 – 60 minutes. This time frame is ideal because it allows ample time for a therapist to guide you as you explore issues related to your goals. It also leaves time to discuss the period since your last session, develop strategies, and set future therapy goals. Session frequency can be longer or shorter depending on individual needs.

Couples counseling or family therapy 

Therapy sessions for couples or families might be longer than individual sessions. This is often necessary, so there’s enough time for everyone to share their concerns, thoughts, and perspectives while the therapist mediates to promote optimal outcomes.

Group therapy

On average, group therapy sessions last 90 – 120 minutes. Because multiple participants are engaged in this type of therapy treatment, sessions are usually extended so everyone has an equal opportunity to make meaningful contributions to discussions.

“The average individual therapy session is about 30-60 minutes in length. Sessions for couple/family therapy are typically 45-60 minutes depending how many members in the family. The larger the family, the longer are the sessions. For group therapy, the sessions usually are from 60-90 minutes in length.”

– Talkspace therapist, Dr. Olga Molina, LCSW

How Long Are Talkspace Therapy Sessions?

Talkspace offers a flexible approach with online therapy. Talkspace clients generally engage in video or text-based sessions with live video sessions ranging from 30 minutes to 1 hour and text-based sessions allowing you to text as long or as little as you’d like.

Factors That Determine Session Length

Several factors help determine the appropriate and most effective length of therapy sessions. Knowing them will help you prepare for your experience, which can reduce any anxiety about therapy and allow you to get the most out of your sessions. 

Therapeutic approach

Different therapy methods require different time commitments. For example:

• Cognitive behavioral therapy (CBT) generally uses structured exercises that can be done in 50-minute sessions. 
• Psychodynamic therapy dives deeper into past experiences and unconscious patterns you might not be aware of. Because of the nature of the work in each session, you might benefit from longer therapy sessions that allow you to fully explore complex issues. 
• Rational emotive behavior therapy (REBT) is a type of psychotherapy that’s usually used short-term. Like CBT, REBT helps you identify and change unhealthy thought patterns and behaviors. Sessions tend to range from 45 – 60 minutes but can depend on your needs and the therapist’s recommendation. 

Goals and needs

Personal therapy goals and mental health care needs will always be a guiding factor in determining session lengths. Processing trauma or working through a complex, intense mental health condition might require longer sessions, whereas you may benefit from shorter but more frequent weekly sessions if you’re going to therapy to learn coping skills or work toward a short-term goal. 

Session type

The type of session you’re at can affect the length, too. Intake or first sessions are used for assessment purposes and are often longer — it’s not uncommon for them to last up to 90 minutes since they involve the therapist getting background information from you.

What to Expect During a Therapy Session

Most therapy sessions, regardless of their length, follow a similarly structured format. This can provide a sense of security and guidance so you know what to expect from therapy.

“Each therapy session has a beginning, middle, and ending phase. The beginning is typically a check-in with the client to explore new concerns or feelings they are dealing with. The middle or core discussion focuses on the purpose of the session and discusses ways of coping with the issues the client is facing. Lastly, the ending phase is used to summarize the session, discuss the next steps, and in some cases assign homework.”

– Talkspace therapist, Dr. Olga Molina, LCSW

A therapy session typically includes:

• Initial check-in: Your therapist will start each session by checking in with you. They’ll ask how you’ve been since your last meeting and discuss what progress you’ve made toward your goals. This is also the time you can talk about setbacks or new concerns that have come up since your last meeting, like if you’re feeling worse after therapy. 
• Core discussion and activities: Your therapist will guide the core discussion of your sessions, ensuring time is spent effectively as you discuss past experiences, engage in therapeutic exercises, and learn coping skills.
• Conclusion and wrap-up: As each session concludes, your therapist will usually share insights from your time together, set goals for you to work toward before your next session, and possibly give you some homework to reinforce the progress you’re hoping to make. 

Adjusting Session Length Over Time

Therapy needs can change over time, and your therapist is there to help you navigate these shifts. They will assist you in adjusting the length of sessions based on your growth and progress, ensuring you always feel supported and understood.

• During a crisis or when a major life event occurs: If you’re in crisis, anticipating a big change, or going through a significant life transition, you might need more frequent or longer therapy sessions so you can fully process the complexity of your situation and navigate the challenges in healthy ways. 
• Maintenance phase: Once you start to make progress on your therapy journey, your session frequency might decrease and become shorter. Known as the maintenance phase, the focus during these sessions can be on sustaining the growth you’ve worked for and maintaining the healthy place you’re in. You also might continue to address lingering concerns during this phase of ongoing therapy.

Transitioning out of therapy: As you prepare to transition out of the need for regular therapy sessions, it’s important to adjust how long therapy sessions are or how often you go to treatment. Working closely with your therapist during this time is essential to ensure you feel supported as you continue to grow and prepare for the conclusion of your therapy journey.

Online Therapy Tailored to You

Therapy can change your life. It’s been proven effective in research and can help you successfully navigate even the most difficult phases of your life. Online therapy — like Talkspace offers — can make the therapy process simple, accessible, and affordable. Talkspace allows you to work with an experienced, qualified, licensed mental health professional through audio, video, or text messaging, so you can choose the format and length of sessions based on your comfort level and availability. 

Whether you’re looking for shorter and more frequent check-ins or prefer longer video sessions, Talkspace can offer you effective therapy that works for you. 

If you’re ready to take the first step on your therapeutic journey and like the idea of convenient, affordable online therapy, reach out today to get started. Talkspace will match you with a professional therapist skilled in your area of need so you can seek help right from the comfort of your home.

Two commonly used approaches to therapy today are rational emotive behavioral therapy (REBT) and cognitive behavioral therapy (CBT). Both styles focus on identifying negative thought and behavior patterns and changing them to enhance emotional well-being. While they share similar goals, they’re actually built on differing philosophical foundations and offer distinct approaches to healing.

Keep reading as we break down the key differences between CBT and REBT therapy so you can decide which treatment style might be best for your needs and goals.

Understanding Each Therapy Type

Understanding the foundations of these therapy styles is essential to grasping the differences between REBT and CBT. At their core, both focus on changing unhealthy thought patterns to healthy ones, but the approach, technique, and underlying principles are vastly different.  

What is REBT?

Rational emotive behavioral therapy (REBT) is one of the earliest types of cognitive therapy, developed by psychologist Albert Ellis in the 1950s. The idea behind REBT is that our irrational beliefs, not external events or situations, are the root cause of any emotional distress we experience. According to Ellis, illogical beliefs can manifest as strict, dogmatic thinking patterns. For example, telling yourself things like “I must always succeed” or “people must treat me kindly at all times” can lead to complex, distressing thought patterns.

REBT has proven to be effective in managing depression. It helps you identify these rigid beliefs so you can begin to challenge and replace them with healthier, more flexible, rational beliefs and thoughts. It can also help you learn to better manage your emotional response to difficult situations. For example, instead of feeling devastated over a minor setback at work, REBT can help you recognize that while it’s natural to feel frustrated, the situation doesn’t—and shouldn’t—define your self-worth or determine your future success.

What is CBT?

Cognitive behavioral therapy (CBT) is the gold standard, more modern form of cognitive therapy that Aaron Beck developed in the 1960s. CBT and REBT share some similar qualities, but CBT therapy takes a different treatment approach. During CBT sessions, the focus is more on identifying and challenging cognitive distortions. An inaccurate or exaggerated thought pattern can contribute to or cause negative emotions and behaviors.

The benefits of CBT are extensive. This type of therapy helps individuals recognize and restructure distorted thinking, enabling them to manage a range of issues, such as anxiety and depression. For example, if you’re experiencing anxiety, you might have what’s known as catastrophic thinking, which means you assume the worst possible outcome in any given situation is bound to happen. CBT therapy helps you recognize these types of thought patterns and then test their validity so you can prove to yourself they’re not real. Then, you can replace them with more balanced, healthy, helpful, and realistic thinking. 

Key Differences Between REBT and CBT

Even though REBT and CBT both aim to enhance emotional health by addressing negative thoughts, they have several fundamental differences.

The philosophical basis

One of the most prominent and significant differences between REBT therapy vs. CBT can be seen in their philosophical foundations.

REBT stems from the concept of rationality and a belief that having irrational thoughts is directly linked to emotional suffering. Ellis believed that when people place unrealistic demands on themselves or others, it can lead to extreme emotional distress. REBT teaches you that by embracing more rational thinking, you’ll be able to achieve greater emotional resilience.

CBT, on the other hand, doesn’t emphasize rationality as much as REBT. It focuses more on identifying and correcting unhealthy thought and behavior patterns. CBT techniques can be effective in helping you overcome cognitive distortions, like overgeneralization or black-and-white thinking. Beck believed that a distorted thinking pattern causes a biased view of reality that can contribute to mental health issues.

Focus on irrational beliefs vs. cognitive distortions

REBT’s primary focus is challenging and altering irrational beliefs and deeply rooted, stringent expectations about how things should work in life. REBT can help you recognize that your expectations for the world and the people in it are unrealistic and unnecessary and that they can often lead to emotional turmoil.

CBT focuses more on identifying and modifying unhealthy cognitive distortions. These thought patterns can distort reality and cause an unhealthy emotional response. For example, you might engage in “all-or-nothing” thinking, viewing situations as entirely good or all bad. CBT helps you recognize these distortions so you can replace them with more balanced thinking.

“In REBT, a common irrational belief might be “I must be perfect in everything I do, or I’m worthless.” This kind of rigid, absolutist thinking creates unnecessary pressure and emotional distress. In CBT, a cognitive distortion might be all-or-nothing thinking, such as “If I make one mistake at work, I’m a complete failure.” Both thought patterns set the stage for negative emotions like anxiety or depression, so addressing them is crucial for lasting progress.”

– Talkspace therapist Cynthia Catchings, PhD

Approach to emotions

Another difference between REBT vs. CBT is their approach to emotions. 

REBT takes a more direct approach, teaching that emotions are primarily the result of irrational beliefs. By changing your beliefs, you can directly change your emotional responses.

In CBT, the focus is more on your relationship between thoughts, feelings, and behaviors. While CBT acknowledges the role of thoughts in shaping emotions, it also emphasizes how behaviors can impact emotional well-being. For example, if you have depression, you might avoid social situations because you fear you’ll be judged. CBT would encourage you to challenge these thoughts and engage in social activities in an attempt to break the cycle of isolation and low mood.

“While both REBT and CBT are effective for addressing distorted thinking, CBT may be more suitable for clients struggling with complex emotional responses. CBT’s emphasis on identifying specific cognitive distortions and systematically restructuring them can be particularly beneficial for clients with layered emotional issues, such as anxiety or depression. It allows for a more individualized approach where clients can understand how their thoughts contribute to specific emotions and behaviors, offering a structured path toward emotional regulation. In contrast, REBT tends to take a more direct, philosophical approach, focusing on core irrational beliefs, which might be overwhelming for someone with profoundly entrenched emotional responses. CBT’s step-by-step process can offer the clarity and tools necessary for complex emotional work.”

– Talkspace therapist Cynthia Catchings, PhD

Therapeutic techniques

While both REBT and CBT use cognitive restructuring as a core technique, their specific methods differ. 

In REBT, your therapist helps you engage in a process known as disputation. This involves challenging and replacing your irrational beliefs with more rational, healthier alternatives. It can include asking direct questions like “Why do I think I must always succeed?” or “What evidence do I have that everyone needs to treat me kindly?”

CBT uses a range of techniques to identify and change damaging cognitive distortions. These techniques can include cognitive restructuring and extend to behavioral interventions like exposure therapy, which is used to treat anxiety disorders, and behavioral activation, which is used to treat depression.  

Addressing secondary disturbances

An excellent example of one of the differences between REBT and CBT is REBT’s focus on secondary disturbances. 

REBT addresses secondary disturbances, which are when you feel upset about your emotional response to a situation. For example, you may have anxiety about feeling nervous or become frustrated over being depressed. REBT can effectively address these secondary disturbances by encouraging you to challenge the initial irrational beliefs that are fueling these thoughts.

CBT tends to focus more on primary disturbances, so in the previous example, your work in therapy would target the initial anxiety or depression you’re having. While CBT can effectively help you manage the primary concern, it might not get to the deeper emotional layers involved in secondary disturbances.

Which Therapy is Right for You?

Both REBT and CBT are very beneficial for improving mental health, but therapy isn’t one-size-fits-all, so one isn’t “better” than the other. The right treatment for you will depend on your specific needs and preferences.

Considerations for choosing REBT

If you tend to think in an all-or-nothing way or generally feel that the world “should” operate a certain way, REBT intervention might be a good fit. The way REBT focuses on challenging irrational beliefs can be particularly effective if you struggle with perfectionism or experience chronic anger or frustration over situations. It can also be valuable if you’re the type of person who’s frequently upset about your emotional reactions.

REBT often appeals to people drawn to a more philosophical or rational approach to therapy. If you have an analytical mind and enjoy examining belief systems, REBT can be an excellent therapy style that gives you powerful tools for growth.

Considerations for choosing CBT

CBT is often recommended for people who thrive in a more structured, evidence-based approach to therapy. Suppose you struggle with anxiety, depression, or other mood disorders. In that case, because CBT focuses on cognitive distortions, it can be a good option for helping you break free from negative thought patterns.

CBT is also highly effective if you have phobias, panic disorders, or obsessive-compulsive disorder (OCD). Its targeted techniques, like exposure therapy, can help you overcome or manage symptoms.

CBT is also well-suited if you prefer a more practical, skills-based approach to therapy. You might receive homework assignments, like completing thought records or behavioral experiments, to reinforce the lessons you learned in ongoing therapy sessions while promoting real-world change.

Finding the Best Therapy Type for Your Needs

REBT and CBT both have their own unique strengths and benefits, so the best therapy for you depends on your preferences, needs, and goals. REBT’s focus on challenging irrational beliefs can offer insights and emotional relief if you’re trying to overcome deeply ingrained thought processes. CBT’s emphasis on cognitive distortions and practical strategies can provide structure and guidance if you want to use actionable steps to improve your emotional well-being.

Whatever path you take, it’s essential to consult with a qualified, experienced mental health professional to determine the best approach for your specific situation. A therapist will assess your needs and can help you identify your preferences so you can use the best therapy type to address the particular challenges you’re facing. 

If you’re looking for flexibility and convenience, online therapy from Talkspace might be a perfect option. Talkspace offers online CBT services from the comfort of your home to support your journey toward better mental health. Get started at Talkspace today.