Talk Therapy: A Practical Checklist
Talk Therapy: what is worth doing, what is worth avoiding, and when to stop and see a doctor.
Structured psychological treatments, also called psychotherapy, such as CBT, counseling and guided self-help. Psychotherapy is a core treatment for several common conditions, and there is more than one route to finding it.
Key takeaways
- Ways to find a therapist: your doctor, your insurance plan's directory, an employee assistance program, or FindTreatment.gov
- Well-studied for anxiety and depression: cognitive behavioral therapy (CBT)
- Most useful single change: Ask your doctor for a referral, or contact therapists in your insurance network directly.
- Commonest mistake: Assuming you cannot find therapy without a referral.
- See a doctor if any of the signs under "When to speak to a doctor" below apply to you.
Do
- Ask your doctor for a referral, or contact therapists in your insurance network directly
- Do the between-session work, which is where most of the change happens
- Say early if the approach is not fitting; it can be changed
- Ask your insurer about copays and session limits before you start
Do not
- Assuming you cannot find therapy without a referral
- Stopping after one difficult session
- Treating therapy and medication as mutually exclusive
The numbers behind the list
The reasoning behind both lists, in numbers.
| Measure | Figure |
|---|---|
| Ways to find a therapist | your doctor, your insurance plan's directory, an employee assistance program, or FindTreatment.gov |
| Well-studied for anxiety and depression | cognitive behavioral therapy (CBT) |
| Typical course | a limited number of sessions, often weekly |
| Delivery | in person, by phone, by video, or digitally |
| SAMHSA National Helpline | 1-800-662-4357, free, confidential, 24/7 |
If you change one thing
Ask your doctor for a referral, or contact therapists in your insurance network directly. It heads the list. If you take nothing else from this page, take that.
Related topics
- Psychological Therapies for Pain: What Published Guidance Supports (Chronic Pain)
- Physical Therapy: Sorting the Evidence From the Noise (Back and Posture)
- Physical Therapy Services: Sorting the Evidence From the Noise (Rehabilitation)
- What the Guidance Really Says About Insomnia (Sleep)
Where to go next
- Talk Therapy in Five Minutes
- The Evidence on Talk Therapy, Without the Hype
- Talk Therapy — the reference entry
- Mental Health: The Complete Guide
- The Evidence on Screen Time and Mood, Without the Hype
- Supporting Someone Else: What the Evidence Actually Says
When to speak to a doctor
See your doctor urgently if symptoms are severe or you have psychotic symptoms such as hearing voices. If you feel unable to keep yourself safe or have thoughts of harming yourself, call or text 988 at any hour. In immediate danger, call 911 or go to the nearest emergency room.
Where this comes from
- National Institute of Mental Health — Psychotherapies
- SAMHSA — National Helpline
How this page was put together
Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarized or generalized beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.
Medical disclaimer
This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to your doctor, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 911.
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