The decision to seek therapy is very personal and can vary from person to person. However, there are some signs that may indicate that it is time to seek professional help.

Signs you may need therapy:

• Intense and persistent feelings: Deep sadness, excessive anxiety, constant anger or despair that last for long periods.
• Difficulty dealing with everyday situations: Problems sleeping, concentrating, working or maintaining relationships.
• Significant changes in behavior: Social isolation, loss of interest in previously enjoyable activities, changes in eating or sleeping habits.
• Recurring negative thoughts: Difficulty thinking positively, thoughts of self-deprecation or suicide.
• Unexplained physical symptoms: Headaches, body aches, gastrointestinal problems that have no apparent medical cause.
• Feeling that something is not right: A persistent feeling that something is wrong, even though you can’t identify the problem.

Other situations where therapy may be helpful:

• After a traumatic event: Accidents, losses, abuse, or other traumatic experiences can cause emotional distress that therapy can help you deal with.
• In times of transition: Significant life changes, such as a divorce, job loss or moving, can cause stress and anxiety.
• To develop skills: Therapy can help develop skills such as communication, problem-solving and stress management.
• To promote self-knowledge: Therapy can be a space to explore your thoughts, feelings and behaviors, promoting greater self-knowledge.

It’s important to remember that seeking professional help is not a sign of weakness, but rather of strength and courage. Therapy provides a safe and confidential space for you to explore your feelings and develop strategies for coping with life’s challenges.

If you are considering seeking therapy, you can start with these tips:

• Talk to people you trust: Friends, family, or other health professionals can offer support and help you make this decision.
• Research different professionals: Look for a therapist with experience in the area that interests you, such as cognitive-behavioral therapy, psychodynamic therapy or other approaches.
• Make an appointment for your first consultation: The first session is an opportunity for you to meet the therapist and explain your difficulties.

Remember: You are not alone. Help is available and can make all the difference in your life.

The best therapy for you is one that is tailored to your specific needs and goals. There is no one-size-fits-all answer to this question, as everyone is unique and faces different challenges.

To help you find the ideal therapy, reflect on the following questions:

• What is your main reason for seeking therapy? Are you looking to overcome trauma, deal with anxiety, improve your relationships, or something else?
• What are your goals for therapy? What do you hope to achieve by the end of treatment?
• Have you had any experience with therapy before? If so, what worked and what didn’t work for you?
• What is your communication style? Are you more comfortable with a more directive approach (where the therapist asks more questions and prompts inquiry) or a more exploratory approach (where you spend most of the time exploring your own thoughts without much input from the therapist)?

Some of the main types of therapy and their characteristics:

• Cognitive Behavioral Therapy (CBT): Focused on identifying and modifying negative thoughts and behaviors. It is effective in treating anxiety, depression, and other disorders.
• Psychoanalysis: Explores the unconscious to understand the origins of emotional problems. It is a deeper, more long-term approach.
• Gestalt Therapy: Focuses on the present moment and bodily experience, helping the person to become more aware of themselves and their relationships with others.
• Humanistic Therapy: Values ​​individual experience and the search for self-realization. It is an approach that is more centered on the person and their internal resources.

It is important to note that this list is not exhaustive and there are many other types of therapy. Furthermore, the same therapist may use different techniques and approaches, depending on the patient’s needs.

How to choose the right therapist:

• Seek recommendations: Talk to friends, family, or other health professionals.
• Read about different therapists: Search online and read reviews from other patients.
• Schedule a first appointment: The first session is an opportunity for you to meet the therapist and ask any questions you may have.

Remember: therapy is an individual and personalized process. It is important that you feel comfortable and confident with your therapist.

If you still have doubts about which type of therapy is best for you, I suggest you seek out a psychologist. They will be able to help you assess your needs and recommend the most suitable professional.

The duration of therapy varies greatly from person to person and depends on several factors. There is no pre-determined time to complete the treatment.

Some factors that influence the duration of therapy:

• Type of therapy: Each therapeutic approach has a different pace and duration. Some therapies are shorter and focus on specific problems, while others are longer and explore deeper issues.
• Treatment goals: Whether you are looking for a quick change in a specific behavior or a deeper transformation of your personality, the length of treatment will differ.
• Severity of problems: More complex and long-standing problems generally require more treatment time.
• Frequency of sessions: The frequency of sessions also influences the duration of treatment. More frequent sessions can speed up the process.
• Patient engagement: Your active participation in the therapeutic process is essential for the success of the treatment.

It’s common for people to wonder how long therapy will last. However, it’s important to understand that therapy is an individual process and the amount of time it takes to achieve goals varies from person to person.

Some important points to consider:

• There is no set time to end therapy: The decision to end treatment must be made together with the therapist, taking into account the progress made and the patient’s goals.
• Therapy can be an ongoing process: In some cases, therapy can become a long-term follow-up, with less frequent sessions, to ensure the maintenance of the results achieved.
• Therapy can be stopped and resumed: It is possible to stop therapy for a period and resume it later if necessary.

In short, the length of therapy is an individual and complex issue. The most important thing is that you feel comfortable with the process and that you are committed to the treatment.

If you’re wondering how long your therapy will last, talk to your therapist. They’ll be able to give you a more accurate estimate based on your specific case.

Would you like to know more about any aspect of the duration of therapy?

Remember: therapy is an investment in your well-being.

Depression is a complex illness that affects millions of people around the world. If you know someone who is going through this, it’s important to offer support and understanding.

What you can do:

• Be present: Show your affection and interest in the person. Show that you care and are willing to listen.
• Listen attentively: Create a safe environment for the person to express themselves without judgment. Avoid interrupting and give them your full attention.
• Validate their feelings: Acknowledge and validate the person’s emotions, even if you don’t fully understand them. Phrases like “I understand that you’re feeling that way” can be very comforting.
• Encourage seeking professional help: Explain that depression is a treatable illness and that therapy and medication can be of great help.
• Offer practical help: Help with everyday tasks like shopping, cooking, or housework.
• Encourage enjoyable activities: Suggest activities that the person enjoyed doing before the depression, such as taking up a hobby or going for a walk.
• Keep in touch regularly: Call, text, or visit the person often. The company can make a big difference.
• Be patient: Recovering from depression takes time and there may be ups and downs. Be patient and understanding.
• Taking care of yourself: It is important that you also take care of your mental and emotional health.

What you should NOT do:

• Minimizing the person’s feelings: Phrases like “Don’t be so negative” or “Think positive” can be harmful.
• Comparing one’s situation to others: Every experience is unique and comparing situations can be invalidating.
• Forcing someone to do things they don’t want to do: Respect the person’s boundaries and don’t pressure them to do anything that makes them uncomfortable.
• Giving unsolicited advice: Instead of offering solutions, just listen and offer support.

Additional resources:

• Lusiads Health: https://www.lusiadas.pt/blog/diseases/symptoms-treatments/10-ways-to-help-someone-with-depression
• Medley: https://www.medley.com.br/saude-e-bem-estar/saude-mental/artigos/como-ajudar-pessoa-depressao
• Psitto: https://www.psitto.com.br/blog/como-ajudar-alguem-com-depressao/

Remember: Depression is a serious illness and requires professional treatment. If you suspect someone is having suicidal thoughts, seek help immediately.

In case of emergency, contact:

• CVV (Center for the Appreciation of Life): 188
• Health Hotline: 136

By offering support and understanding, you can make a big difference in the life of someone struggling with depression.

Would you like to learn more about any other aspect of depression or how to help someone who is going through this phase? Find a therapist!

Couples therapy does not cause divorce, but it can be a catalyst for making that decision.

It’s common for people to think that couples therapy is always synonymous with trying to save a relationship . However, the reality is a little more complex.

Why can couples therapy lead to divorce?

• Clarity about the situation: Therapy provides a safe space for couples to express their feelings and needs honestly. This clarity can lead to the understanding that the relationship is over and that separation is the best option for both parties.
• Identifying dysfunctional patterns: Therapy can help couples identify patterns of communication and behavior that are damaging their relationship. By recognizing these patterns, some couples may realize that there is no way to change.
• Individual empowerment: Therapy can help each partner connect with their own needs and desires. This self-awareness can lead to the decision to pursue individual paths.

It is important to highlight that:

• The decision to separate is up to the couple: The therapist does not make this decision for them. Their role is to provide the tools and space for the couple to make the best decision for both of them.
• Therapy can be helpful even after a breakup: Therapy can help a couple deal with the emotions involved in the breakup and build a new life.
• Couples therapy does not always end in divorce: Many times, in fact most of the time, therapy helps couples overcome crises and strengthen their relationship.

Couples therapy is a tool that can be used to save a relationship or to ease a separation. The important thing is that the couple feels safe and supported during this process.

If you’re considering couples therapy, talk to a trusted professional. They can help you better understand your feelings and make the best decision for you and your partner.

Would you like to know more about any other aspect of couples therapy? Find a Psychologist!

HOW DO COGNITIVE THERAPIES WORK?

Cognitive therapies, especially Cognitive Behavioral Therapy (CBT), are psychotherapeutic approaches that focus on modifying patterns of thinking and behavior that contribute to emotional distress. The central idea is that our thoughts directly influence our emotions and behaviors.

How does this work in practice?

1. Identifying automatic thoughts: The therapist helps the patient identify automatic thoughts that arise in challenging situations. These thoughts are often negative and distorted, contributing to feelings of anxiety, sadness, or anger.
2. Thought Assessment: Thoughts are assessed for their truthfulness and usefulness. The therapist helps the patient question the logic behind these thoughts and look for evidence that contradicts them.
3. Development of new ways of thinking: Through techniques such as cognitive restructuring, the patient learns to replace negative thoughts with more realistic and adaptive thoughts.
4. Behavioral change: Cognitive therapy also focuses on modifying behaviors that reinforce negative thoughts. The patient is encouraged to try new behaviors and challenge their beliefs through action.

What are the benefits of cognitive therapies?

• Effective in a variety of conditions: CBT is effective in treating a wide range of problems, including anxiety, depression, bipolar disorder, obsessive-compulsive disorder, panic disorder, and post-traumatic stress disorder.
• Present focus: CBT focuses on solving current problems and developing skills to deal with future situations.
• Learning new skills: Therapy provides practical tools so that the patient can deal with their own thoughts and emotions more effectively.
• Lasting results: By changing thought and behavior patterns, CBT provides lasting results and improves quality of life.

Examples of techniques used in CBT:

• Thought Recording: The patient records his or her thoughts, emotions, and behaviors in a journal to identify patterns and connections.
• Behavioral experiments: The patient tests the veracity of his thoughts through practical experiments.
• Role-playing: The patient rehearses new ways of behaving in challenging situations.
• Relaxation: Relaxation techniques are used to reduce anxiety and stress.

It is important to emphasize that cognitive therapy is a collaborative process. The therapist acts as a guide, but the patient is the protagonist of the change. With the commitment and active participation of the patient, CBT can be a powerful tool for promoting emotional well-being.

If you are considering starting cognitive therapy, talk to a psychologist. 

Would you like to learn more about a specific aspect of cognitive therapies? Talk to a qualified therapist!