A Practical Guide to Psychotherapy

Psychotherapy often called “talk therapy” is a collaborative treatment involving a trained mental health professional (such as a psychiatrist, psychologist, or counsellor) that helps individuals identify and change unhealthy emotions, thoughts, and behaviors.

It is used to address a broad range of concerns, from stress, grief, and relationship issues to diagnosed mental health conditions like anxiety, depression, trauma‑related disorders, and more . Sessions typically last 45–60 minutes, are usually weekly, and can be short-term (a few weeks/months) or long-term (months/years) based on individual Initial Assessment.

1.Intake Interview

You’ll begin with an intake session to discuss your background, symptoms, concerns, and goals. This session helps build rapport and shape a personalised treatment plan.

2. Goal Setting and Treatment Planning

Together with your therapist, you’ll set clear, realistic goals—whether symptom relief or deeper self‑understanding—and decide on length and type of therapy.

3. Therapeutic Approaches

Various evidence-based therapies may be used, including:

• Cognitive Behavioral Therapy (CBT): addresses negative thought patterns and behaviors

• Dialectical Behavior Therapy (DBT): supports emotional regulation, especially for intense emotions

• Interpersonal Psychotherapy (IPT): focuses on relationship and communication issues

• Acceptance & Commitment Therapy (ACT): teaches acceptance of thoughts and living by personal values

• EMDR: helps process trauma via structured eye movements

• Family or Group Therapy: explores dynamics within relationships or communities.

Your therapist may combine elements from multiple approaches to meet your unique needs (eclectic or integrative therapy)

4. Ongoing Sessions and Progress Monitoring

Expect to review progress, adjust focus, and sometimes experience discomfort as difficult issues are addressed. Your therapist will support you through these moments 

5. Potential Benefits

Psychotherapy has been shown to reduce symptoms and enhance well‑being and in some cases, even improve physical health such as immune function.

Green Flags (Indicators of Quality Care)

• Credentials: Therapist is licensed and trained in evidence-based methods 

• Collaborative Approach: Your input shapes goals and treatment direction .

• Evidence-Based Techniques: Use of therapies proven effective (e.g., CBT, DBT, IPT) 

• Clear Structure & Confidentiality: You’re informed about session logistics, confidentiality standards, and alternatives.

  
  

Red Flags (Warning Signs)

• Empathy & Safety: You feel heard, supported, and safe to explore difficult material.

• Lack of Credentials or Professional Boundaries: Therapist avoids disclosing license or qualifications, or blur boundaries.

• Overpromising Results: Claims of quick fixes or universal cures—effective therapy takes time and effort .

• Inflexibility in Modality: Insisting on only one approach even if it’s clearly not working for you.

• Suppressing Discomfort: Avoiding emotional discomfort or important issues during sessions.

• Breaking Confidentiality: Sharing your private information without consent.

• Lack of Progress or Poor Fit: If you’re not seeing change or rapport feels weak—even after several sessions, consider raising concerns or seeking a different clinician.

Psychotherapy is a structured and supportive process grounded in evidence-based methods. If you receive care from a licensed, trustworthy professional—who engages collaboratively, sets clear goals, and responds to your needs—you’re likely in a safe, effective therapeutic environment. Being aware of red and green flags empowers you to advocate for your emotional health with confidence.