How to get out of depression - part 2
Our decision making in all areas of life comes from unconscious aspects of our minds. Here follows part 2 from the article on Tuesday.
Psychotherapy and the Stigma in Modern Culture
From personal experience and research, especially in the Asian culture, mental illness, depression is still stigmatized in culture in general. Modern culture stifles open conversations on emotions, depression, isolation, sex and relationships.
Ironically, the things that matter in life.
In fact, the word ‘client’ is often used by psychologists who think of psychological disorders not as illnesses but as problems in living.
Unfortunately, our culture stigmatises getting help from a clinical professional. I’d even go as far to argue that if I had access to therapy earlier on in my teens, it would do so much better than those boring counselling sessions from the school counsellor (who no one gave a real fuck about her advice anyway).
Whenever I openly discuss therapy with my Asian friends, it gets kind of touchy. I know they’re afraid of how it’s perceived.
If you think about it, it’s similar to getting a personal trainer if you’re serious about getting really good at bodybuilding. You’re just getting one for your mind and emotions. I also have adviced some of my friends and clients who face repeated problems and patterns in their life. The majority of them ignored my advice due to the stigma surrounding it. However, if you look at me, I’m probably a pretty alright individual. I travel regularly, write kickass awesome articles like this. Yet, I work with a psychologist and intend to continue doing so.
Celebrities, multi-millionaires, successful entrepreneurs, athletes, top performing people, musicians, artists and people who are influential in society have used psychotherapy to help them in their lives.
Secondly, if you really are strong, then if you can’t discuss a ‘touchy topic’, that would merely imply that you’re actually weak.
I’ve used therapy for years already in my own life and it’s has helped me in all areas of my life from taking steps towards building a business, bettering my academic performance, fostering better relationships with my parents and to building better self awareness.
There’s no shame about it. If you need it, consult one.
The Different Forms of Psychotherapy
Okay, now let’s get to the different forms of psychotherapy.
When most people think of therapy, they think of going into a room, lying on a couch and crying your heart out after some sort of hypnosis. That’s entirely untrue. The majority of therapies don’t involve hypnosis and it’s often a two-way interaction between the therapist and the client.
Here are the basic forms of therapy that’s most commonly practiced:
- Cognitive Behaviour Therapy
(CBT) is primarily a short term treat that takes involves you challenging your own unhelpful thoughts and beliefs when facing a difficult problem in our day to day life. This is more surface level and it’s often focused on changing the way you think in a situation.
Acceptance commitment therapy (ACT) is a branch off CBT. It’s focused on being mindful, being accepting of your negative thoughts. It does not attempt to directly change or stop unwanted thoughts or feelings but instead encourages you to develop a new compassionate relationship with your negative thoughts and feelings.
- Psychodynamic Therapy
However, psychodynamic therapy is an insight style of therapy. The focus of it is to reveal unconscious content of your psyche in an effort to alleviate psychological tension. Psychodynamic therapies focus on the client’s motivation, either conscious or unconscious.
- Humanistic Therapy
Whilst psychodynamic therapy focuses on conflicting motives. The humanistic therapy model believe that mental issues arise from low self esteem, misguided goals and unfulfilling relationships.
College students who seek therapy showed symptoms such as feeling of alienation, failure to achieve all they feel they should, difficult relationships and general dissatisfaction with their lives. Psychologists often refer to these problems as existential crises.
In the view of humanists, someone is motivated by growth and psychological well being. This differed from Freud’s assumption that a personality is divided into conflicting parts, dominated by a selfish id, driven by hedonistic instincts and pressed conflicts.
EMDR is a form of therapy that emphasize the role of distressing memories in some mental health disorders, particularly (PTSD). The goals of EMDR is to engage the brain’s natural adaptive information processing mechanisms, hence reliving present systems. It’s used to treat both PTSD and trauma.
There are many other form of psychotherapy, however, I’m pointing out the general ones that most psychologists use.
The Limitations of Psychotherapy
Okay, is hiring a therapist a cure all for all of your life problems? No, psychotherapy, isn’t a cure-all. Ultimately, you have to be responsible for your life and problems.
- Taking Responsibility
Like all life improvement tools, you still have to take full responsibility for our own issues and problems.
Showing up to a psychologist and expecting him or her to just fix your life is not going to work out. Psychotherapy should be seen as a supplement, as opposed to a crutch.
The more people are leaving therapy, the better it is. That means that it’s working. I would also add that your therapy sessions should be challenging and not fall into a comfortable pattern. There was a period where I found myself repeating myself in 2-3 sessions and I requested for a switch of topics just to mix things up.
If you’re looking to better other aspects of your life, then learning conversational skills such as cold reading, making statements and actually taking action are equally if not more important. There isn’t any therapy in the world can get rid of your social or romantic anxiety. You’ll still have to put in the work, go out and take action.
- Treat it Like Hiring a Trainer
You got to treat hiring a therapist like hiring a trainer for you. He or she is there to spot you, however, you need to do the heavy lifting yourself. They are not there to be your friends or validate your problems. They are for a professional service: to help you better your emotions.
Therapy should challenge you, it should feel uncomfortable.
Finally, there’s research suggesting that the majority of people come out better from therapy. There’s also research suggesting that people that commit to therapy for a longer period of time, 5 years, come out better.
There are influential reads that led me to take psychotherapy a lot more seriously: The Body Keeps the Score by Bessel Van Der Volk, and Drama of the Gifted Child by Alice Miller. They are written by clinical psychologists. These books both give me insights into how psychoanalytic repercussions can run deep.
It might sound far fetch, but no one is perfect, and I believe everyone, rich famous or successful should get some form of therapy of another. You may be good at academics but shit poor in your relationships. You may be good at fitness but overspend your pay on the weekends. There’s always a behaviour that you can seek to be more in control of. I personally belief that hiring a therapist and using it as a tool is going to be a norm half a century from now. It’s going to be where everybody shows up, work through their issues and get more control over individual behaviour.
In my own life, I’ve seen considerable improvements and I consider myself a successful client.
Campbell LF, Norcross JC, Vasquez MJ, Kaslow NJ (2013). “Recognition of psychotherapy effectiveness: the APA resolution”.
Knekt P, Lindfors O, Sares-Jäske L, Virtala E, Härkänen T (Feb 2013). “Randomized trial on the effectiveness of long- and short-term psychotherapy on psychiatric symptoms and working ability during a 5-year follow-up”.
Denise D. Ben-Porath, (2002). Stigmatization of Individuals Who Receive Psychotherapy: An Interaction Between Help-seeking Behavior and the Presence of Depression. Journal of Social and Clinical Psychology:
About the Author
Marcus Neo is an entrepreneur and coach. Enjoys writing about dating, relationship, business, and psychology. Introvert yet extrovert. Likes martial arts and music, but never got around to the latter.
More articles by this producer
Here at alugha, we love technology and leveraging it in creative ways for our users to provide unique features and a stellar experience.
Videos by this producer
This past year has been tough on all of us, and during times like these, we need to come together and do our part. I am pleased to announce that we at happyness.me have decided to spread some cheer & positivity. Help us, help you!
“Jerry Maguire” This video is multilingual (in English, en Español, auf Deutsch, по-Русски) on alugha: https://alugha.com/all Get the free alugha extension and switch directly between different languages on Youtube: https://alugha.com/download.html You’re a video producer? Create multilingual vi