Talk therapy explained

Looking after our mental health is just as important as caring for our physical wellbeing, but it’s not always easy to know where to start. If you've been hearing about talk therapy and wondering if it's something that could help you or someone you care about, you’re in the right place.

In this article, we’ll help you better understand what talk therapy is, clear up some common myths, explore the different types available, and how to talk to a psychologist. You’ll also learn how to find a therapist in Australia and access support that feels right for you.

What is talk therapy?

Talk therapy, or psychotherapy, is a mental health treatment where you speak with a trained professional to explore your thoughts, emotions, and behaviours. It helps you understand what’s going on and supports you in managing distress or life challenges.

Talk therapy is especially good for those dealing with some mental health issues like:

• Anxiety

• Depression

• Post-Traumatic Stress Disorder (PTSD) 

• Obsessive-Compulsive Disorder (OCD)

• Eating disorders

• Addiction

• Phobias

• Bipolar disorder

You might also benefit from it if you’re dealing with loss or grief, feeling burnt out, having a tough time in relationships or at work, or supporting someone else who’s struggling.

But do take note that you don’t need to be in crisis or have a diagnosis to benefit from this therapy. Many people use it to feel more grounded, strengthen relationships, or make sense of life. It’s a supportive process that encourages you to embrace vulnerability, build insight, and develop healthier ways to cope.

Common myths about talk therapy

Even with a better understanding of what talk therapy is, certain myths and misunderstandings can still hold people back from giving it a go. Let’s clear them up here:

Types of talk therapy

Now, let’s break down some of the most common types of talk therapy that are used around the world. These talk therapy techniques are delivered by qualified mental health professionals and can be done one-on-one, in groups, or with partners or family members.

Cognitive Behavioural Therapy (CBT)

• How it helps: CBT helps you recognise and change unhelpful thoughts and behaviours.

• Helpful for: Anxiety, depression, negative thinking patterns, etc.

Mindfulness-Based Cognitive Therapy (MBCT)

• How it helps: Helps you become more aware of your thoughts and feelings in the moment, so you can respond to them with less judgement.

• Helpful for: Stress, anxiety, preventing depression relapse, etc.

Dialectical Behaviour Therapy (DBT)

• How it helps: Teaches emotional regulation and relationship skills.

• Helpful for: Intense emotions, self-harm, relationship issues, etc. Also helpful for those with borderline personality disorder (BPD).

Psychodynamic Psychotherapy

• How it helps: Explores how your past experiences shape your current feelings.

• Helpful for: Deep emotional issues, self-awareness, etc.

Humanistic Therapy

• How it helps: Focuses on your personal growth and self-understanding. It supports your in finding your own solutions, rather than giving advice.

• Helpful for: Low self-esteem, life transitions, self-development, etc.

Interpersonal Therapy (IPT)

• How it helps: Looks at how relationships impact your mood.

• Helpful for: Depression linked to relationship issues or grief.

Each of these therapies has its own strengths, and the right one for you will depend on what you’re going through and what feels like the best fit. Many therapists also combine techniques from several types, so your experience can be tailored to your needs.

What to expect during talk therapy

Talk therapy sessions usually run for about 50 minutes, and you’ll likely begin with weekly appointments to build trust and consistency. Over time, sessions may become less frequent. 

Your first session will cover confidentiality, your goals, and a bit about your background. Some sessions may be more structured with specific strategies, while others are open-ended and guided by what you’d like to explore.

If face-to-face sessions feel too overwhelming, you might be offered a few alternatives, like online therapy, therapy chat, or telehealth.

In addition to these options, there’s also a growing interest in talking therapy in natural outdoor spaces, like parks. This outdoor approach can create a more relaxed, open environment while still delivering the full benefits of traditional talk therapy.

What to talk about in therapy

You can talk about anything that feels important to you. Remember, there’s no right or wrong topic. When talking to your psychologist or therapist, you can bring up things like stress, anxiety, low mood, relationship challenges, grief, or past experiences that are hard to move on from. 

But talk therapy isn’t only for tough times. It can also be a space to reflect when things are going well, to check in with yourself, explore personal goals, or understand more about how you relate to others. 

Pro tip: Journaling can be a valuable tool during your therapy, helping you reflect on your emotions, spot patterns, and track progress. Platforms like Talked offer a built-in journal with the option to share AI-generated summaries or full entries with your therapist. This can make your conversations more focused and meaningful.

Risks and dangers of talk therapy

Talk therapy is generally considered safe, but it can bring up some difficult emotions. Talking about your painful memories or personal issues may lead to feelings of sadness, anxiety, or emotional discomfort, especially in the early stages.

In fact, a study found that while many people reported positive changes, some also experienced negative side effects of talk therapy. These included unpleasant emotions, recalling difficult memories, or feeling misunderstood by their therapist. 

However, these responses are usually temporary and can be managed with the right support. A skilled therapist will guide you through the process in a way that suits your needs and pace.

How to find talk therapy specialists in Australia?

Finding a talk therapy professional in Australia is easier than you might think. The Australian Psychological Society has a Find a Psychologist tool on their website where you can search for therapists based on your location and what you need support with.

If you're looking to get free therapy or reduce the cost of sessions, there are also accessible options across Australia. Medicare, for example, provides access to free or subsidised therapy through the public health system. If you're eligible, you can follow these steps to get started:

1. Visit your GP - Ask for a Mental Health Treatment Plan and a referral. This gives you access to up to 10 Medicare-rebated sessions per year.

2. Book a session - Choose a psychologist and book your appointment. Platforms like Talked make it easy to find and book the right professional.

3. Upload documents - Submit your referral and plan online so your claims can be processed.

4. Claim your therapy rebate - After each session, a portion is reimbursed to your bank account.

5. GP check-in - After 6 sessions, your GP can approve 4 more if needed.

You can also use private health insurance if your policy covers mental health services. Check with your provider to see what’s included and if a referral is required.

Moving forward with support

Starting talk therapy can feel like a big step, but it’s one that many people find empowering and life-changing. If you're feeling overwhelmed, stuck, or just need space to figure things out, therapy can help you with the right tools, strategies, and approach, so you can move forward in life with confidence.

Remember, there’s no right or wrong reason to start. What matters most is finding support that feels right for you, at your pace, and in a way that fits you.

References

• Health Direct. (2023). Psychotherapy. Retrieved from healthdirect.gov.au/psychotherapy

• National Institute of Mental Health. (2024). Psychotherapies. Retrieved from nimh.nih.gov/health/topics/psychotherapies

• National Library of Medicine. (2021). Negative effects of psychotherapy: Estimating the prevalence in a random national sample. Retrieved from pmc.ncbi.nlm.nih.gov/articles/PMC8503914/

• National Library of Medicine. (2014). The importance of talk therapy. Retrieved from pmc.ncbi.nlm.nih.gov/articles/PMC5049511/

• ScienceDirect. (2016). Talking therapy. Retrieved from sciencedirect.com/topics/psychology/talking-therapy

• ScienceDirect. (2020). ‘Into the Wild’: A meta-synthesis of talking therapy in natural outdoor spaces. Retrieved from sciencedirect.com/science/article/pii/S0272735820300295