Talk therapy is a process where you work with a licensed professional to explore your thoughts, feelings and behaviours. It helps you manage emotional challenges and fosters personal growth.
A beginner's guide to: Talk therapy
psychotherapy, counseling, talk-based therapy
Want to get into talk therapy?
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
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Quick Start
These steps will help you start strong.
Check the safety tips
A few must-knows to ensure you’re covered.
See what’s needed
Space, setup, and time. Check the practical stuff so you're good to go.
Start right now
Ready to do it right now? Step straight into a fully guided session.
Need a hand getting started? Our app is packed with beginner-friendly Practice Instructions for every activity—and way more where that came from. Hit the button up top and get moving.
What is talk therapy?
Talk therapy is a collaborative process where you engage with a licensed mental health professional to address a wide range of emotional and psychological issues. Whether you're struggling with anxiety, depression, trauma or simply looking to understand yourself better, talk therapy provides a safe, confidential space to explore your thoughts and feelings. It’s not just for those in crisis – many people seek a therapist for personal growth, improving relationships or navigating life transitions. Starting can feel daunting, but it’s a powerful step toward better mental health and overall wellbeing.
Check it out
Why talk therapy is good for you
Talk therapy deepens self-understanding and builds resilience. Regular sessions improve emotional regulation and enhance coping abilities.
Strengthens self-determination
Focus area: Agency (Impact rating: High)
Clarifies life meaning
Focus area: Purpose (Impact rating: High)
Raises self-esteem
Focus area: Identity & worth (Impact rating: High)
Builds better emotion recognition
Focus area: Emotional awareness (Impact rating: High)
Improves coping capacity
Focus area: Resilience (Impact rating: Medium)
People who love talk therapy
Viktor Frankl
Person
Stormzy
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Gianluigi Buffon
Sports
"Stutz" Documentary
Movie
Want a closer look at talk therapy?
Ways to try it, what to expect, and how to stay safe. Read on!
You might be eager to book straight in with a therapist and start working through your concerns. But before you begin, there are a few important things to keep in mind. Talk therapy can be a powerful tool for personal growth, and these tips will help ensure your experience is positive and effective.
Common styles
Talk therapy offers various approaches tailored to different needs
Cognitive Behavioural Therapy (CBT)
Psychodynamic therapy
Humanistic therapy
Dialectical Behaviour Therapy (DBT)
Mindfulness-Based Cognitive Therapy (MBCT)
Safety
⚠️
Choose a licensed and experienced therapist.
⚠️
Set clear goals with your therapist to maintain a focused and productive relationship.
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If you ever feel uncomfortable or unsafe with your therapist, speak up or consider finding a different therapist.
⚠️
Seek additional support if you experience any crisis or severe distress.
What you might experience
🤔
"What will my first session be like?"
😊
"It’s easier to talk than I thought."
😬
"Am I saying too much or too little?"
😌
"This feels more comfortable than I expected."
😊
"I can see how this will help."
Start today
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
Explore your options
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
Compare
Recommendation for first-timer
Availability
Average cost per session
Special equipment required
Potential for socialisation & community
Safety & skill building
Space or privacy required
Ease of scheduling
Setup time
Active practice time
Unexpected advantages
Ancestry, history, facts and other trivia
Did you know: Actor, Bob Newhart, played a therapist on his hit TV show in the 1970s.
"You don’t have to control your thoughts. You just have to stop letting them control you.” - Dan Millman
The origins of talk therapy trace back to the early 19th century.
Dr. Frasier Crane holds the record for the longest-running fictional therapist.
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5 facts
Popular memes
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9 memes
Academic research we rate
Psychotherapy in long-term care: A review
BHARUCHA, A., DEW, M., MILLER, M., BORSON, S., & REYNOLDSIII, C. (2006). Psychotherapy in Long-Term Care: A Review. Journal of the American Medical Directors Association, 7(9), 568–580. https://doi.org/10.1016/j.jamda.2006.08.003
Effectiveness and cost effectiveness of counselling in primary care.
Bower, P. J., & Rowland, N. (2006). Effectiveness and cost effectiveness of counselling in primary care. Cochrane Database of Systematic Reviews. https://doi.org/10.1002/14651858.cd001025.pub2
Existential therapies: a meta-analysis of their effects on psychological outcomes.
Vos, J., Craig, M., & Cooper, M. (2015). Existential therapies: A meta-analysis of their effects on psychological outcomes. Journal of Consulting and Clinical Psychology, 83(1), 115–128. https://doi.org/10.1037/a0037167
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7 research pieces
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