Written by Jessica Israelstam, M.Ed., Registered Psychotherapist (Qualifying)
Edited by Dr. Silvina Galperin, C. Psych.
“What can therapy offer me that a self-help book can’t?”
With easy access to self-help books and workbooks for almost any problem and their promise of quick, attainable results, many people ask themselves, “What can psychotherapy offer me that a self-help book can’t?”
One stroll down the aisles at a bookstore reveals how self-help books have taken over the market with their attractive and promising titles:
- 10 Ways to Fight Depression and Never Feel Sad Again
- The Ultimate Secret to Kicking Anxiety to the Curb
- How I Cured My Obsessive-Compulsive Disorder with Water
- Becoming the Buddha in Your Own Home
- How to Revamp Your Entire Personality So That Your Life Becomes a Magical Dream Completely Free of Stress and Problems
What is my answer to the question, self-help books or psychotherapy?
There are some excellent self-help books out there, and it’s incredible that you can learn to be your own therapist from a book in the comfort of your own home. While these resources can be great for nipping a problem in the bud, that isn’t always what happens – or what’s needed.
The knowledge and approaches of a psychotherapist can be squeezed into a book. However, there’s something a self-help book simply can’t offer that psychotherapy can, and it’s a vital component of positive change: the therapeutic relationship.
Years of research demonstrate that the encounter between a client and a psychotherapist is uniquely healing. In fact, some scholars proclaim that this relationship is what allows and promotes change.
According to the famous psychologist, Carl Rogers, there are Three Core Conditions of Change that your therapist brings to your appointments:
Empathic Understanding
Your therapist endeavours to understand your unique experiences – your thoughts, emotions, history, worldview, and hardships. Your therapist reflects this understanding back to you in a warm, compassionate way. They might even reflect back something of which you are unaware.
Unconditional Positive Regard
Your therapist brings true caring and non-judgement to you and your experiences. Your therapist accepts and values you completely, just as you are – even when you don’t.
Genuineness (or Congruence, if you like fancy words)
Your therapist “keeps it real.” Your therapist is authentic with you, thereby showing themself to be trustworthy. In turn, you can feel safe to be yourself and open up.
These key conditions make you feel seen, heard, and held. In fact, they enable you to face your difficulties, knowing that someone is there to guide you and to catch you when you fall. When the pain in your heart feels like too much to carry alone, your therapist is there to help shoulder the burden and soothe your suffering.
Of course, psychotherapists are not magical, transcendent beings; they’re humans, just like you. They, too, are climbing the mountain of life with all of its rocky terrain. They have a unique vantage point, however: They can look over at you on your side of the mountain, point things out that you might not be able to see, and suggest alternative routes. (We thank Dr. Steven Hayes for this metaphor.)
So, you’re not doing anything wrong if your self-help books aren’t helping you, and you don’t need to totally makeover your personality to feel better (as enticing as that book title may be). What you might need is an empathic, understanding, genuine, real-life person to walk alongside you in this journey – and that’s what psychotherapy offers.
To book an appointment with Jessica Israelstam, click here.
Book An Appointment
If you are interested in learning more about what psychotherapy can offer you and would like to see a CBT therapist in Vaughan, Thornhill, Markham, or the GTA, please call 905.597.4404or fill out the form below and you will be contacted within 24 business hours.Teletherapyis available for sessions over the phone or a video call.
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FAQs
The knowledge and approaches of a psychotherapist can be squeezed into a book. However, there's something a self-help book simply can't offer that psychotherapy can, and it's a vital component of positive change: the therapeutic relationship.
Can you do CBT therapy on yourself? ›
Many studies have found that self-directed CBT can be very effective. Two reviews that each included over 30 studies (see references below) found that self-help treatment significantly reduced both anxiety and depression, especially when the treatments used CBT techniques.
Can I read books instead of therapy? ›
But as often as you can, squeeze a few minutes out of your time to read. It will ease some of your stress and burdens. Even if you can't pay for counselling sessions, you can get books to fill that gap. As little as five minutes devoted to reading can make a lot of difference in your life.
What is the difference between CBT and therapist? ›
Rather than delve into the past or go into extensive talk therapy sessions, like psychotherapy does, CBT is a more compressed series of therapy sessions that hones in quickly on the patient's negative thoughts and attitudes, making the connection between these thoughts and the behaviour of the patient.
Which is better CBT or counselling? ›
CBT is generally most associated with depression, anxiety, OCD, and eating disorders, while counselling seems better suited to addressing only some forms of depression, as well as other mental health issues like stressful life events, bereavements, and fertility difficulties.
Who is not a candidate for CBT? ›
Patients with mental health conditions related to chronic pain or illnesses, disabilities, or socially marginalized people may not benefit as much from CBT because their problems do not necessarily stem from negative thinking.
Why does CBT not work for me? ›
it may not be suitable for people with more complex mental health needs or learning difficulties. it involves confronting your emotions and anxieties – you may experience initial periods where you're anxious or emotionally uncomfortable.
Do psychologists recommend self-help books? ›
Psychologist John Norcross at the University of Scranton, coauthor of a guide to self-help resources used by psychologists, argues that patients who aren't in the worst shape should try books—or tapes—before they turn to medications that can cause side effects.
Do CBT self-help books work? ›
While having a therapist can provide additional support and personalized guidance, self-learning CBT resources can still be valuable for gaining insight into thought patterns, emotions, and behaviors and developing skills to manage mental health challenges effectively.
Can reading replace therapy? ›
Therapists have found bibliotherapy to be beneficial for mental health. Research over the years has also shown that reading can be good for mental well-being.
Psychodynamic psychotherapy is particularly useful when unresolved issues from childhood and adolescence get in the way of making changes in your life. If you are not noticing any changes from CBT and you find that issues from the past keep coming up, it might be worth exploring psychotherapy as an option.
Why is CBT better than psychotherapy? ›
Cognitive therapy and psychotherapy can both be effective treatments for mental health conditions. Cognitive therapy is more focused on changing unhealthy thought patterns while traditional psychotherapy focuses more on understanding the underlying causes of the condition.
Do all psychologists do CBT? ›
Counsellors, psychologists, mental health social workers and therapists can all provide CBT, either in one-on-one therapy sessions, small groups or online.
What are the disadvantages of CBT? ›
Some of the disadvantages of CBT to consider include:
- you need to commit yourself to the process to get the most from it – a therapist can help and advise you, but they need your co-operation.
- attending regular CBT sessions and carrying out any extra work between sessions can take up a lot of your time.
One survey of nearly 2,300 psychologists in the United States found that 69 percent used C.B.T.
What disorders is CBT best for? ›
Cognitive behavioral therapy (CBT) is a form of psychological treatment that has been demonstrated to be effective for a range of problems including depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders, and severe mental illness.
Can cognitive behavioral therapy be done alone? ›
CBT can be a very helpful tool — either alone or in combination with other therapies — in treating mental health disorders, such as depression, post-traumatic stress disorder (PTSD) or an eating disorder.
Is CBT effective on its own? ›
By making your problems more manageable, CBT can help you change your negative thought patterns and improve the way you feel. CBT can help you get to a point where you can achieve this on your own and tackle problems without the help of a therapist.
Can you self refer to CBT? ›
You can refer yourself directly to an NHS talking therapies service without a referral from a GP, or a GP can refer you. Help is available in person, by video, over the phone or as an online course.
Can anxiety be treated with CBT alone? ›
Cognitive behavioral therapy (CBT) has been shown to be effective for a wide variety of mental health disorders,1 including anxiety disorders. CBT has also been associated with improvements in quality of life in anxiety patients.
