In this article, I will teach you how to choose the right counselor. I will explain what counseling involves and compare the two most used therapies- Cognitive Behavioral Therapy and Psychodynamic therapy.
When it comes to therapy, choosing the right counselor is essential. There are two main aspects that need to be considered when deciding which therapist is best for you needs: how they make you feel and what type of therapy they choose to practice.
A good counselor should :
- Listen without judgment. Your counselor should listen to your concerns without judgment and create a safe environment where you feel safe, valued and respected. Also, they should offer their undivided attention throughout the counseling session.
- Accept and understand your feelings. Your counselor should make you feel accepted and understood. You should be able to tell them everything you feel and believe.
On the other side, it is essential to have a clear understanding of what counseling involves. Your therapist is not someone who :
- Gives advice. Counseling does not involve giving advice or telling someone what to do.
- Offer guidance. Counseling does not offer guidance and should not be intrusive or critical.
On the contrary, counseling respects and promotes your abilities to make your own decisions. This is achieved by creating a safe environment in which you can express your own thoughts without fear of judgment, opinions and advice.
The counselor’s responsibility is to understand your emotions and help you change how you feel, think or act. However, it is essential to feel that you are in charge of the changes you want to achieve.
What counseling should help you with?
- Counseling can help you move forward and become self-responsible and have a healthier direction in life. This is achieved by offering you a safe environment where you can examine certain parts of your life, feelings and emotions.
Expressing these thoughts and feelings freely and openly, without fearing that you will be judged or misunderstood is key to your self-awareness and self-development achieved through counseling.
When you will examine your emotions and feelings openly, you can understand them easier and take positive steps towards changing them.
- Counseling can help you accept yourself and others. During counseling, you should feel that you can be your imperfect self and still be accepted.
This can be a healing experience where you can learn to accept yourself and your past mistakes and treat others with more empathy. When you become more self-aware, you will experience more clarity and understanding.
What therapy to choose?
Cognitive-behavioral therapy and psychodynamic therapy are the most commonly used therapies. Below, I will explain the differences between these therapies so you can have a clear understanding of which approach is more suitable for you.
Psychodynamic theory is insight orientated. It is looking inside your past to understand your present. It helps you gain insight on how your early childhood experiences affect your present days. The aim is to recognize ongoing relationship patterns, interpersonal struggles, personality and your stage of emotional development.
The goal of psychodynamic theory is to bring self-awareness and self-empowerment in your life. By working towards gaining more understanding of who you are, you can heal past emotional wounds and shift unhealthy relationship patterns and behaviors.
Psychodynamic theory also argues that human behavior arises from both conscious and unconscious motive and that the act of talking about problems itself can help you find ways of understanding how your past influences your present behavior.
Therapy includes free association, the analysis of resistance and transference, dream analysis and interpretation.
Psychodynamic therapy is a long term therapy. It can help you with depression, eating disorders and anxiety. It is also useful for relationship issues.
Cognitive Behavioral Therapy
Cognitive Behavioral Therapy is a common approach aiming to help you recognize how your thoughts influence your actions. It concentrates on the present moment and it helps you let go of your past and focus on what you can change in the present.
CBT focuses on finding practical, skilled-based solutions to your present problems. CBT aims to recognize negative thoughts patterns and feelings and change them into more positive ones, by developing the necessary skills.
CBT is highly structured, the work continues outside the therapy sessions and you are working together with the counselor to achieve the goals. One advantage of this therapy is that the techniques taught during the therapy sessions can be applied even after the therapy has concluded.
The counselor helps you break the problem into smaller pieces that are less threatening and easier to analyze.
The aim is to realize how much the issues affects your well-being and what steps can be taken in order to change your thoughts and actions and create positive change.
You will also be given the opportunity to look at the situation from another perspective. You will be presented with another choice to think and feel about the perceived problem.
CBT aims to stop a negative cycle that is created by your thoughts. By breaking the cycle and showing a new way to look at the situation in a more positive way, your mental health will improve and you will be able to challenge and replace negative thoughts.
The main similarity between psychodynamic theory and cognitive behavioral theory is that most of the learned behaviors that CBT addresses are formed in childhood; therefore this learned response and behavior could be linked to the psychodynamic intervention of linking childhood events and associated feelings to current problems.
When comparing the similarities between the psychodynamic approach and cognitive behavioral therapy, change could occur through the uncovering of the negative thoughts patterns and feelings, which is similar to bringing the unconscious into conscious awareness.
The key therapeutic interventions used in psychodynamic approaches are free association, interpretation of transference, dream analysis, hypnosis and regression.
On the other hand, the key therapeutic interventions used in CBT are systematic desensitization, reinforcement techniques, forceful disputing, reality testing and the identifying of automatic thoughts.
Unlike Psychodynamic therapy, CBT is directive and goal orientated and does not look at your past.
Psychodynamic approach looks into the process of change by encouraging you to look into your past to uncover repressed or significant events and memories and their associated feelings. By gaining this insight, you will achieve a new perspective which will form the basis for healing and change.
On the other hand, cognitive behavioral therapy deals only with the here-and-now; it does not address the past and focuses only on present symptoms and could miss underlying problems. CBT main focus is changing beliefs and interpretations.
The main difference between the two therapies lies in the importance given to early childhood experiences. Psychodynamic theory main focus is on early childhood experiences, whereas CBT does not recognize the link between early childhood experiences and present situations. CBT only looks at the individual’s need to change and ignores wider problems i.e. society or families.
Whilst CBT involves homework assessment, psychodynamic therapy focuses more on establishing a relationship between the counselor and client, without homework assignments.
I hope this article taught you how to choose the right counselor and therapy for your needs and problems.
If you have any questions, feel free to leave them below and I will be more that happy to answer them.
All the best,