Does Therapy Work for Everyone? Exploring Effectiveness and Alternatives

Therapy is often celebrated as a transformative tool for well-being, but does therapy work for everyone? The honest answer is no — it doesn’t always yield the desired results for everyone the first time, but that doesn’t mean it can’t be effective. When the right factors align, therapy is a powerful part of your mental health toolkit. 

According to the American Psychiatric Association, about 75% of individuals who enter therapy report some benefit. This underscores the potential of therapy to make a meaningful impact, but it also means that for 25% of people, traditional therapy may not work as expected. We’ll explore the variables that influence therapy’s effectiveness, who benefits most, and what alternatives exist if therapy isn’t the best fit for you.

“Quite frankly, most humans can benefit from having a safe space to speak with someone about life concerns given the nature of the world we live in today, with stressors at work, with family, relationships, and issues that might have happened in one’s past.”

  – Talkspace therapist Jill Daino, LCSW-R

Factors That Influence Therapy’s Effectiveness

If you’ve tried therapy in the past without encouraging results, that doesn’t mean it’s not worth giving it another try. It takes a combination of factors for a successful therapy experience, and often, those things can change over time.

Your readiness to participate and change

One of the most important aspects of figuring out if therapy will work for you is personal readiness. Therapy isn’t a passive process — it requires active participation, openness, vulnerability, and a willingness to sit with uncomfortable feelings. Individuals who approach therapy with a motivation to change and a willingness to reflect on their thoughts, behaviors, and emotions often see the best results. 

“Therapy isn’t magic, it requires effort on the part of the therapist and the client. Being ready to be fully transparent with your therapist and willing to work through challenging moments to reach your goals is crucial. Therapy works best when there is honest collaboration and communication which leads to greater support and opportunities for growth and change.”

– Talkspace therapist Jill Daino, LCSW-R

Successful therapy clients tend to:

• Approach each session with curiosity and honesty
• Set realistic expectations and therapy goals for progress
• Commit to practicing coping strategies and skills outside of sessions

Readiness to change can be a major factor influencing whether or not therapy will work for someone. By dedicating your whole self to the process, you increase the chances of achieving meaningful growth and improvement.

Therapist-client fit 

Therapy is deeply personal, and the relationship between therapist and client plays a huge role in determining whether therapy will work for someone. Finding the right therapist is kind of like dating — you wouldn’t expect to find your perfect match after just one date, and the same goes for finding the right therapist. Sometimes, it takes trying 3 to 5 therapists before you find someone whose communication style, personality, and approach align with your needs.

The early stages of therapy can feel emotionally exhausting, especially since it involves rehashing your personal history with each new therapist. However, patience and perseverance are essential. Building trust and rapport takes time, but these elements are foundational to effective therapy. Don’t be discouraged if the first or even the second therapist isn’t the perfect fit; each step brings you closer to finding the right support. This process demonstrates why therapy is good for everyone when approached with openness and persistence.

Type of therapy

Different types of therapy are suited to different challenges. Below are some common types of therapy and situations where they might be most helpful.

In-person or online therapy

With advancements in technology, online therapy now offers results comparable to in-person therapy. This accessibility allows individuals to choose the format that best fits their needs and preferences. While certain severe mental health conditions may still require in-person therapy sessions, for most people, the decision between online therapy and in-person therapy is a matter of choice.

Cognitive behavioral therapy (CBT)

Cognitive behavioral therapy (CBT) is an evidence-based approach to therapy that’s effective for a range of conditions, including depression, anxiety, and substance abuse. It’s a type of psychotherapy that’s grounded in the idea that psychological problems arise partly from faulty thinking patterns and learned behaviors. 

Key features of CBT include:

• Identifying and reevaluating cognitive distortions (or unhelpful thinking patterns)
• Developing problem-solving skills for challenging situations
• Building confidence through actionable coping strategies
• Emphasizing collaboration between client and therapist to tailor treatment strategies

CBT focuses on current issues rather than exploring the past. It’s goal-oriented and a practical option for many looking to start therapy for the first time.

Rational emotive behavioral therapy (REBT)

Rational emotive behavioral therapy (REBT) is a form of CBT that emphasizes identifying irrational beliefs and replacing them with healthier, more rational ones. REBT operates on the idea that emotional distress is often caused by rigid and unrealistic thinking. It is particularly well-suited for individuals dealing with anxiety, depression, stress, anger issues, or low self-esteem, as it helps them challenge and reframe negative thought patterns that contribute to emotional struggles.

Key strategies in REBT include:

• Challenging and disputing irrational beliefs
• Reframing negative thoughts to promote emotional well-being
• Encouraging personal responsibility or one’s emotions and behaviors

By helping people shift their mindset, REBT fosters resilience and equips individuals with the confidence and tools to better manage life’s obstacles.

Psychodynamic therapy

Psychodynamic therapy focuses on exploring unconscious patterns and unresolved conflicts that influence current behaviors and emotions. Rooted in the work of Sigmund Freud, this approach aims to bring awareness to past experiences and their impact on the present. 

Key aspects of psychodynamic therapy include:

• Identifying recurring themes and patterns in thoughts and relationships
• Examining the influence of early life experiences on current emotional struggles
• Exploring defenses and unconscious motivations that may hinder personal growth

Psychodynamic therapy often involves a more open-ended and introspective process, allowing individuals to deepen their self-understanding. It can be particularly helpful for people seeking to address long-standing emotional challenges or relationship difficulties.

Other types of talk therapy

CBT, REBT, and psychodynamic therapy represent just a few of the many types of talk therapies available. Other types of CBT, such as dialectical behavior therapy (DBT), mindfulness-based cognitive therapy (MBCT), and acceptance and commitment therapy (ACT), provide additional tailored approaches for specific challenges. Seeking professional help from a therapist can help you navigate these options and determine which type of therapy best aligns with your personal goals and circumstances. 

External factors

Life circumstances, such as financial stress, unstable living conditions, or lack of support, can also impede progress. Therapy can help you learn how to cope with the stress of life circumstances, but it can’t make them go away. Addressing these factors alongside therapy, if possible, can enhance its outcome.

Who Benefits Most From Therapy?

If you’re still wondering if therapy is right for you — the answer is nuanced. Research shows that therapy is more likely to be effective for certain mental health conditions. While therapy has broad applications, certain populations may see more robust results. 

“While there are a wide range of mental health conditions that benefit from therapy, people who struggle with depression and anxiety find that therapy can be of significant benefit. Getting support from a therapist when grappling with depression or anxiety can make a significant difference in being able to manage symptoms, learn effective coping strategies, and be referred for medication if needed.”

  – Talkspace therapist Jill Daino, LCSW-R

Here are some examples where therapy is more likely to deliver results:

• Anxiety disorders: Therapy, especially CBT, can provide techniques to manage symptoms and challenge negative thought patterns
• Obsessive–compulsive disorder: Exposure therapy, a type of CBT, can help individuals break out of harmful, repetitive thought patterns and compulsive behaviors 
• Depression: When combined with medication, therapy can be a powerful tool for improving symptoms like rumination, which arises from harmful thought patterns. 
• Post-traumatic stress disorder: Evidence-based approaches like exposure therapy can help people heal from past trauma
• Behavioral challenges: Therapy can address issues like substance abuse or eating disorders by identifying underlying triggers, developing healthier coping mechanisms, and fostering long-term behavior change.
• Major life changes or transitions: Divorce, grief, or career changes are areas where therapy can provide clarity and emotional support. Stress is often high during periods of change, and therapy can help you learn how to cope with that stress in a healthy way

It’s hard to know whether therapy is for everyone and every situation. Regardless of your condition or current situation, sometimes just talking about your feelings or worries about the future can alleviate some stress and help you feel like you don’t have to hold everything on your own.

Alternatives or Supplements to Traditional Therapy

If traditional therapy isn’t working for you, it’s important to remember that mental health care isn’t one-size-fits-all. Everyone can benefit from some form of mental health support, even if therapy isn’t the right fit. Here are some alternatives to consider:

• Support groups: Sharing experiences with peers can offer community and validation.
• Meditation and mindfulness: These evidence-based practices have been shown to cultivate self-awareness and reduce stress.
• Journaling: Writing about your emotions can help process complex feelings.
• Self-help resources: Books, mental health podcasts, and online resources can provide valuable tools.
• Social connections: Strong relationships with friends and family are foundational to mental well-being.
• Medication: For some, combining medication with therapy or using it as a standalone treatment can be effective.
• Alternative therapies: Approaches like art therapy, yoga, or acupuncture may complement or replace traditional methods.

It’s important to view therapy as one component of a broader mental health kit. A combination of approaches can help you figure out what works best for you and provide the most comprehensive support.

Determining If Therapy Is Right for You

Therapy isn’t a universal solution, but it’s a good place to start. Seeking professional guidance is the only way to know whether therapy could suit your needs. Accessible platforms like Talkspace make it easier to explore online therapy options and find a therapist who aligns with your preferences and goals. 

Ultimately, the journey to mental wellness is deeply personal. Therapy might be a cornerstone for some, while others may find their path through alternative means. Even if talk therapy doesn’t feel like the perfect fit, talking to a therapist who can make an initial assessment and walk you through your options can still provide immense benefit. Whatever route you take, know that seeking support is a powerful and courageous first step toward well-being.