THE BEST THERAPY TYPE FOR YOU

So… when we collect all of the studies done to date and run what we call a meta-analysis, we find that no modality has any significant advantage over another. Absolutely none! “WHAT????”, you may be asking.

 And “Yes!”, the truth is that since the 1950s research has been conducted to establish which, among the 400 official talk-therapy out there, is the most effective modality. And since that is 70 years of research, there are now thousands of academic papers running these comparisons, at times properly set up as rigorous scientific experiments, and at other times the result of qualitative studies, whereby the researcher interviews participants or clients in their natural settings after or during the therapeutic process. 

The conclusion, as I just mentioned, is that technique is not what predicts outcome. I feel you! Because from my own point of view too this is puzzling, for it means that all the techniques I have learned, and the tens, if not hundreds, of thousands of dollars I have spent on this or that course, are worth very very little when we meet. 

So where does that leave us? Well, in all of this research we have now learned that our biggest impact as therapists resides in what we call, the common factors. The common factors are a set of qualities that are independent of technique, that the therapist or client bring to the counseling process and have a consistent large impact on therapeutic outcome. Let me list them for you here. On the therapist side we have: 

• The ability of the therapist to build a trusting and collaborative relationship with the client.

                   By being able to give genuine empathy and unconditional positive regard that foster your sense of being safe. 

 By acknowledging and validating your feelings, facilitating your emotional catharsis and growth.

• The ability to tailor the therapeutic approach and interventions to meet your specific needs and preferences. Particularly the ability to be culturally sensitive, understanding suffering in the context of the culture and economy in which you reside.
• Providing psychoeducation to help you better understand your challenges and learn positive coping strategies.
• Establishing ethical boundaries to maintain a healthy professional distance and foster trust and safety.
• Getting supervision and/or peer consultation, meaning the therapist is not working alone and can rely on colleagues to support the therapeutic process where it gets difficult.

Through these qualities the therapist facilitates the Therapeutic Alliance which is considered one of the most critical factors in successful therapy. But there are also common factors associated with how you participate in the therapeutic process, and these are:

• Your individual characteristics, motivations, and willingness to participate actively. We know that clients who are open to change and self-exploration tend to experience more positive results.
• Your expectations about therapy and your hope for positive change. Believing that therapy can be helpful and having hope for improvement often contributes to better outcomes.
• Your openness to set clear and achievable goals with me and working on them.

So these are the common factors that predict positive therapeutic outcomes, and as you can see, they have very little to do with this or that technique, approach, brand, orientation or education. In your search for a therapist, therefore, focus on whether you feel understood, held in unconditional positive regard, reflected with empathy and presence, positively challenged, and whether you perceive the therapist as genuine, present, and open to learning your inner world. 

Meanwhile, ask yourself how much you believe in the process you are engaging with, whether you are ready to do some work on yourself, and how open to change and exploration you are. With this in mind, therapy will most likely work for you!