Much of how we handle emotions, situations, and relationships comes from habitual responses. Therapy aims to change these habits so you can better regulate your feelings, make healthier choices, and connect with others in more positive ways.

It’s not just “in your head” - your brain naturally changes and adapts with use. When your habits change, your brain becomes more flexible and healthier.

I think of therapy as physiotherapy for the brain. Just like a painful knee can improve with changes in your daily routines and exercises, your brain also gets stronger and less distressed when you adjust your habits.

Therapy is very effective. This means you can treat and overcome many common issues, like depression and anxiety, using well-designed, evidence-based methods.

Some therapy approaches are shorter and more direct, while others take more time.

We use psychiatric diagnoses to guide treatment because most evidence-based therapies are designed to address specific diagnoses.

A diagnosis is a tool for the clinician.

Most diagnoses are made to guide treatment, with the goal that you no longer meet the criteria after successful therapy.

A diagnosis is a cluster of symptoms - such as behavior patterns, emotional difficulties, and/or relationship challenges - grouped under one name.

Please don’t identify yourself by a psychiatric diagnosis. It says as much about you as any medical condition (chronic or not). You are you, regardless of your difficulties.

There can be many reasons why therapy hasn't helped yet - an unclear or incorrect diagnosis, a mismatch in therapeutic method, poor connection with the therapist, bad timing, or other factors.

Please don’t give up.
With the right method and support, meaningful change is possible. Your brain is adaptable.

It’s also important to normalize that therapy is not just one thing.
It's very common to miss the mark on the first attempt - especially when many therapists aren't clear about how they work, what they expect from you, or what method they use. Being informed and asking questions can make a big difference.

Generally, therapy is only as uncomfortable as it is to change habits - and yes, changing habits can be challenging at times.

That said, therapy shouldn’t feel overwhelming. Ideally, it should feel motivating and empowering, especially as you begin to notice positive changes and life starts to feel more manageable.

Different therapy methods vary in intensity:

Some, like Exposure Therapy, can feel uncomfortable because they involve facing fears directly. However, they’re also among the most effective and time-efficient treatments available.

Other methods involve exploring difficult memories or emotions, which can also bring up discomfort at times.

But not all therapy approaches are like this. Many focus more on practical strategies and present-day challenges.

You can read more about different therapy methods HERE.

It’s definitely a good idea to read up on the therapy method and how therapy works.

Research shows that people who are informed and prepared are much more likely to have successful outcomes in therapy.

START HERE

This is why resurface exist.

This can sometimes be challenging, as most treatments are designed to target specific diagnoses - and only certain healthcare professionals are qualified to provide reliable diagnostic assessments.

One option is to contact a professional for a diagnostic evaluation and then seek out the appropriate therapy based on that.

Alternatively, you can focus on the specific areas where you’re struggling and choose a therapy method that targets those challenges.

For example:

If you want to explore identity issues, or unresolved experiences, consider methods like Psychodynamic Therapy, Schema Therapy, or Emotion-Focused Therapy (EFT).

If you prefer a more structured, practical approach focused on the present, methods like Cognitive Behavioral Therapy (CBT) or Metacognitive Therapy (MCT) might be a better fit. They usually target habits in thinking and behaviors and make you practice reacting differently to your emotions (anxiety, depression etc).

The latter approaches tend to be shorter in duration, often requiring fewer sessions.

Some therapeutic approaches - like Schema Therapy, Psychodynamic Therapy, and Emotion-Focused Therapy (EFT) - can take years, especially when addressing deep-rooted or complex issues.

That said, even long-term therapies should ideally have clear goals and a plan for conclusion. In my opinion, it’s important to define what you want to achieve early on and wrap up therapy once those goals are met.

Other methods, like Cognitive Behavioral Therapy (CBT) and Metacognitive Therapy (MCT), are typically short-term, often lasting between 5 and 20 sessions.

The duration will also depend on the complexity of your challenges and what you hope to accomplish. Be sure to discuss this with your therapist in the first session and create a clear treatment plan together.

Finally, it’s worth knowing that if you don’t notice progress after a few sessions, it may be time to reassess the method, the therapist, or both.

Too much therapy - especially without direction - can sometimes have negative effects, including increased dependence or worsening symptoms.

Ask them about a treatment plan, make clear goals and for an estimated amount of sessions.

Dont allow your therapist to be to vague about how long treatment will take.