Is Therapy a Waste of Time? How to Decide For Yourself

If you're thinking about going to therapy, you might be wondering whether it's worth the time, money, and effort. After all, therapy can be costly, and it requires an investment of time and energy. So you might be asking yourself, "Is therapy a complete waste of time?" or “Does going to therapy make sense for me?”

The answer to these questions isn’t a simple yes or no. It honestly depends on your individual needs, goals, and circumstances. For some people, therapy can be life-changing, providing them with the tools they need to navigate mental health challenges and improve their overall well-being. For others, therapy might not be as effective, or it might not be the right treatment option for their issues. Deciding if therapy is worth it or not varies from person to person, so if you’re looking for one clear answer, unfortunately there isn’t one. But there are several factors you should consider before ultimately making up your mind.

One important factor to consider is the type of therapy you're receiving and the qualifications of your therapist. Different types of therapy, such as narrative therapy or EMDR therapy, have significantly different approaches and techniques. And of course, different therapists have different levels of training and experience. It's essential to find a therapist who’s 100% qualified to provide the type of therapy you need and who has experience working with individuals who have similar challenges to your own.

First, Let’s Understand the Purpose of Therapy

If you’re considering therapy, it's important to understand what therapy tries to do and what to expect from the process. Therapy is a form of mental health treatment that involves meeting with a trained professional to help you manage your emotions, thoughts, and behaviors. It is often called talk therapy. It can be helpful for a variety of mental health concerns, including anxiety, depression, and trauma, or even if you’re undergoing extreme stress at work or from big life changes.

The Role of a Therapist

A therapist is a trained (and ideally licensed) mental health professional who specializes in providing therapy or counseling. They’re specially trained to help you understand your emotions, thoughts, and behaviors on a deeper level and develop coping mechanisms to manage any unwanted emotions, thoughts, or behaviors. The things you share with your therapist are for the most part confidential, with a few exceptions.  The therapist's role is to provide a safe, supportive, and non-judgemental environment where you can explore your feelings, talk freely, and work through challenges with a trusted professional.

During therapy sessions, you’ll have the opportunity to discuss your concerns, what’s been going on in your life, and work with your therapist to develop a customized treatment plan that meets your needs. Your therapist may use a variety of techniques to help you manage your past trauma and develop coping mechanisms, including cognitive-behavioral therapy (CBT), Eye Movement Desensitization and Reprocessing (EMDR), narrative therapy, and mindfulness-based therapies.

Common Misconceptions About Therapy

Therapy is often misunderstood and surrounded by a lot of misconceptions. I should know - I’ve been a licensed therapist for 7+ years and have encountered many preconceived notions and wrong assumptions by those around me. Here are a few common ones that might be holding you back from seeking help:

Is Therapy Only for Serious Issues?

One of the most common misconceptions about therapy is that it’s only for people with serious debilitating mental health issues. On the contrary, therapy can actually be helpful for anyone who’s struggling with any aspect of their life, whether it's a difficult relationship, stress at work, or simply feeling stuck. Therapy can help you gain a better understanding of yourself and your patterns of behavior, and provide you with customized tools to cope with life's challenges.

Is Therapy Just a Money-Making Scheme?

Therapy is not just a way for therapists to make a living. While therapy can be expensive, it’s important to recognize that therapists are highly trained and educated professionals who provide a valuable service. Many therapists accept insurance to make it more accessible.

It’s important to recognize that therapy is not a quick fix, and progress will take time. However, the benefits of therapy can be life-changing, and the investment in your mental health and well-being is worth it. It’s also important to understand that there are less than stellar therapists out there, and sometimes people have bad experiences with them. You may have already read about these experiences online and that’s why you’re having doubts now. After working with many clients over the years and hearing their stories, it’s crucial (no, essential!) to choose a quality licensed therapist. Read their testimonials and reviews, double check their credentials, research the therapies they offer, and make sure to hop on a free consultation call to make sure you feel comfortable with them. Doing these steps will greatly lower the chances of you accidentally choosing a therapist that is not a good fit for your needs.

If you’re a resident of California or Florida and are looking for an online therapist who genuinely cares, contact me or consider booking a free, no-commitment consultation call with me, Laura Jasen, LPCC, LMHC here at Sage & Sunshine Therapy!

The Therapeutic Process and Its Benefits

When done right, therapy can be a transformative journey that leads to significant positive changes in your life. The therapeutic process involves regularly meeting with a trained professional to explore your past and present as well as thoughts, feelings, and behaviors. Through this process over time, you’ll gain insight into your patterns of behavior, become more self-aware, better understand the root causes of your issues, and receive expert personalized support to improve your well-being for the long-term. This process can take a couple of months or a couple of years - it’s ultimately up to you and your therapist to decide when to terminate care.

The Journey of Change

The journey of change can be challenging, but it can also be incredibly rewarding and worthwhile. But oftentimes the things most worthwhile in life are the most difficult to attain. With the right therapist, therapy is a safe space where you can explore difficult emotions, experiences, and memories that you might not feel comfortable to explore with anyone else. As you work through these challenges, you’ll start to see changes in yourself that’ll ultimately lead to increased self-awareness, self-acceptance, and self-esteem. The journey won’t be easy, but I’ve seen it time and time again it is worthwhile.

The Power of Empathy

One of the most powerful aspects of therapy is the confidential working relationship between you and your therapist. Your therapist should provide a safe, non-judgmental space where you can freely and comfortably explore your thoughts and feelings. Through this relationship, you can develop a sense of trust and accountability that can be incredibly healing.

Your therapist should listen to you with empathy, care, and understanding, helping you feel heard, seen, and validated. This can be especially important if you’ve experienced trauma or have struggled with feeling understood by family and friends in your life. Going to therapy is definitely an investment in yourself and your well-being, and it can be a transformative experience that leads to lasting positive change.

Challenges in Therapy

Of course, therapy isn’t typically an easy thing to do. It can be quite a challenging process, and it's normal to experience a diverse range of emotions during your sessions. Here are some common challenges you may face in therapy and how to approach them:

Facing Fears and Anxiety

One of the primary goals of therapy is to help you confront and overcome your fears and anxieties. This can be a truly difficult process, as it requires you to confront the things that scare you or worry you the most. But in all honesty it's important to remember that therapy is a safe space where you can work through these feelings with the help of a trained professional who has your best interests in mind.

During therapy, you may be asked to confront your fears head-on through exposure therapy or other techniques. This can be uncomfortable, but it's important to trust the process and know that your therapist is there to support you every step of the way. You can do hard things and actively improve your life - don’t forget you have that power.

Dealing with Frustration and Anger

Therapy can also be frustrating at times, especially if you feel like you're not making progress as quickly as you'd like. It's important to remember that therapy is a process, and change doesn't happen overnight. It's normal to experience setbacks and frustrations along the way. Therapy definitely isn’t a perfect process. Anyone who’s ever gone to therapy could attest to that.

If you find yourself feeling angry or frustrated during therapy, try to pause and take a step back to examine these feelings. Are they directed at your therapist, at someone else, or are they a result of the issues you're working through? Don’t bottle these feelings up - it's important to communicate these thoughts with your therapist so that you can work through them together.

It may feel challenging, but this is usually a sign that growth and awareness is occurring.

Role of Scientific Evidence in Therapy

Therapy is a field that’s constantly evolving, and research plays a critical role in advancing our understanding of how to best help individuals struggling with mental health issues. It’s important to remember that your therapist won’t have all of the answers. While they’ve been trained and educated, they’re human too and can help you to an extent. As a therapist, it’s important that my clients know exactly what to expect when starting therapy.

Assessing the Effectiveness of Therapy

The sciences are always evolving. Newly published therapy outcome studies by top universities and organizations continually help therapists understand which interventions are most effective for specific conditions. These studies can also help therapists identify common factors that contribute to positive outcomes in therapy.

It's important to note that therapy is not a one-size-fits-all approach. What works for one person may not work for another, which is why research studies are crucial to better understanding the long-term effects of different therapies for different groups of people. Ongoing research helps therapists make more informed decisions about which interventions to use based on the available evidence. Remember, your therapist is not perfect and is a human being just like you. They’re making the most educated decisions based on their higher-level education, extensive training, and experience working with clients.

Evidence-Based Practices

Evidence-based practices are interventions that’ve been shown to be effective through rigorous research. These are based on the best available evidence and are continually updated as new research emerges.

Using evidence-based practices helps mental health therapists provide more effective treatment and improve outcomes for their clients. However, it's important to note that not all therapies have been rigorously studied, and some may be based on outdated or unproven theories. If you’re considering therapy, it's important to ask your therapist about the evidence behind the interventions they’re using so you can better understand their approach and intentions.

Therapy in the Context of Relationships and Life Changes

Therapy can be an extremely valuable tool for navigating life's challenges, particularly during times of significant change. Change can be hard even for people who love it. Whether you’re dealing with the end of a relationship, a spouse passing away, a new job, or adjusting to a new reality in the wake of a pandemic, therapy can provide that safe and supportive space to explore your thoughts and feelings that you might be looking for.

Therapy and Divorce

Divorce is a major life change that’s often emotionally and psychologically challenging. Therapy can be a helpful resource for individuals navigating the end of a marriage, providing a space to process complex emotions and gain clarity on the best, healthiest path forward.

In therapy, you can work through feelings of grief, anger, and loss, as well as explore strategies for coping with the practical challenges of divorce, such as co-parenting and a new personal identity  A therapist can hold space for you as you process all the changes you are experiencing simultaneously while also introducing new concepts and ideas that align with your new reality.

Therapy During a Pandemic

The COVID-19 pandemic has upended many aspects of millions of peoples’ daily lives, from work and school to socializing and travel. The resulting stress and uncertainty can take a heavy toll on mental health, making therapy an important tool for many people during this time.

With your therapist, you can explore feelings of anxiety, depression, isolation, and loneliness, as well as develop better ways to more effectively manage stress and uncertainty. A therapist can also help you identify ways to stay connected with loved ones and maintain a sense of routine and purpose in your daily life.

The Future of Therapy

The future of therapy is promising, with regular advancements in both technology and research. One area of recent development is the use of online therapy, which allows individuals to access therapy from the comfort of their own homes. This is particularly beneficial for those who live in remote areas or have mobility issues. And online therapy can be more affordable, making it more accessible to people from a wider range of socioeconomic backgrounds.

Also, the exploration of past traumas can be very challenging, but advancements in therapy techniques can make the process more manageable. For example, Eye Movement Desensitization and Reprocessing (EMDR) therapy has been shown to be effective in treating post-traumatic stress disorder (PTSD). EMDR combines elements of cognitive-behavioral therapy with eye movements or other forms of rhythmic, left-right stimulation to help process traumatic experiences.

It’s clear that the future of therapy is bright, and continually opening up new doors to help more people and provide better therapeutic care to enhance long-term outcomes. Whether or not therapy is worth it genuinely depends on each person’s needs and circumstances, but as a mental health therapist I’m proud to work with my clients, see the positive impact therapy has, and witness the changed lives they’re creating for themselves.

Written by: Laura Jasen, LMHC, LPCC

I offer a variety of therapy specialties to support you, including therapy for grief.