Mental Health

Talk Therapy Vs Cognitive Behavioral Therapy

If you’re looking for a psychotherapy to treat mental disorders, know more about benefits and the difference between talk therapy and CBT techniques and practices.

By URLife Team

08 Oct 2024

A 2023 statistical report issued in the journal Health, Pharma, & Medtech shows that around 14 per cent of Indians, especially adult females suffer from various mental disorders.

Meet Ravi, a seasoned software developer with 15 years of experience who has thrived in the fast-paced tech world. Problem-solving, coding, and innovation have been his strengths. However, for the past four years, Ravi has been quietly battling a mental disorder that has impacted both his work and personal life. Despite his growing concerns, he’s unsure how to seek help or where to turn for psychotherapy. The thought of approaching a therapist feels overwhelming and unfamiliar. He has been looking for a way to approach a psychotherapist to start his healing journey. However, he has not been able to succeed in finding the right therapist.

Need all your wellness solutions in one place? A whole new world awaits just a click away.

So, what’s the real problem behind finding the therapy? Navigating the world of therapy can feel like trying to crack a complex code. You’re faced with a lot of options: Do you need a psychiatrist, psychotherapist, social worker, or psychologist? And once you figure that out, there’s the maze of different therapy styles and treatments, like Cognitive Behavioral Therapy (CBT) and talk therapy. It can be confusing, but knowing these differences is the first step to finding the right kind of help for yourself or a loved one.

Related story: Is Instagram Therapy Harmful?

Understanding Talk Therapy and Cognitive Behavioral Therapy

When it comes to Cognitive Behavioral Therapy and psychotherapy, it’s easy to think of them as two separate approaches, but they’re actually connected. Psychotherapy covers a wide range of therapeutic options, including CBT, and usually involves ongoing sessions for long-term improvement. CBT, on the other hand, is a focused type of therapy often used in the short term, with specific goals in mind.

What is Psychotherapy?

Psychotherapy is what most people think of when they hear "talk therapy." A psychotherapist works with you to pinpoint negative emotions, thoughts, and behaviors that may be holding you back. Then, together, you’ll explore ways to reshape those patterns so you can function better in your day-to-day life.

Sessions can be one-on-one, in a family setting, or even in groups, and therapy is available for adults and children alike. Sessions typically last 50 to 60 minutes, and according to a 2023 study issued in the journal American Psychological Association, around 75 per cent of people who undergo psychotherapy experience positive results.

Psychotherapy can help guide individuals through a wide range of mental health challenges, helping them better understand and manage conditions such as:

Depression
Stress
Addiction
Anxiety
Insomnia
Bipolar disorder

Related story: The Many Benefits of Physiotherapy

What is Cognitive Behavioral Therapy?

Cognitive Behavioral Therapy (CBT) is a powerful form of psychotherapy that combines cognitive and behavioral approaches to help individuals gain a deeper understanding of the link between their emotions, thoughts, and behaviors. The main goal of CBT is to assist people in identifying and altering distorted thinking patterns, gaining insight, and developing healthier ways to cope with challenging situations. This process helps people alter unhealthy behaviors and manage life’s challenges more effectively as they arise.

CBT is commonly used to treat:

Anxiety
Depression
Panic disorders
Phobias
Chronic stress
Disordered eating
Obsessive-compulsive disorder (OCD)
Post-traumatic stress disorder (PTSD)
Bipolar disorder
Psychosis

Related story: When Should You Go to Therapy?

What to Expect in Your First Therapy Session?

Your first session with a therapist sets the stage for what's to come, and it will feel different from future visits. This initial meeting is all about you and your therapist getting to know each other. It's a time to discuss your background, current struggles, and what you hope to achieve through therapy. The therapist will listen, ask questions, and begin to map out a way forward.

The therapist will ask about your current symptoms. They’ll want to know what’s bothering you—whether it’s anxiety, depression, mood swings, sleep issues, or anything else affecting your mental health. This is your chance to describe what you’ve been feeling physically, emotionally, and mentally. They might ask questions like:

How long have you been experiencing these symptoms?
How do they impact your daily life?
Are there any particular triggers that make things worse?

Maybe it was a specific event, a recent change in your life, or a buildup of stress over time. Whether you’ve been dealing with these issues for years or just recently started feeling overwhelmed, your therapist needs to know why you're seeking help now. You might be asked:

Was there a particular moment or situation that made you decide to try therapy?
Have you ever sought therapy or treatment before?

To get a clearer picture of your mental health, the therapist will likely ask about your past. This could include questions about your childhood, family dynamics, education, and your relationships with significant others, friends, and colleagues. They may also ask about your current living situation and career to understand how these areas are affecting you now. Common questions include:

What was your childhood like? How were your relationships with your family growing up?
How do you feel about your current job or career?
Are you currently in a relationship, and if so, how would you describe it?

Agreement on Treatment Plan

By the end of the session, you and your therapist will likely discuss the path forward. You’ll come to an agreement on several important details, including:

Length of treatment: Therapy can be short-term (a few sessions) or long-term (months to years), depending on your needs. You’ll discuss what feels appropriate for your situation.
Methods to be used: Depending on your symptoms and concerns, your therapist might suggest specific approaches such as Cognitive Behavioral Therapy (CBT), talk therapy, or other methods. This is the time to ask questions about what these involve.
Confidentiality: Your therapist will explain the limits of confidentiality. In general, everything you discuss remains private, except in cases where there’s a concern for your safety or others’ safety. You’ll go over these boundaries to ensure you feel comfortable and protected.

Both talk therapy and Cognitive Behavioral Therapy (CBT) offer valuable trails toward mental health, but they take different routes. Talk therapy is a broader, often longer-term process, focusing on deep self-exploration and understanding the impact of past experiences on present emotions. CBT, on the other hand, is more structured and goal-oriented, concentrating on changing current thought patterns and behaviors to improve immediate concerns. Both approaches can lead to healing—it’s just a matter of finding what resonates with you.

Need all your wellness solutions in one place? A whole new world awaits just a click away.