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A complete guide to therapy

  Research has now managed to prove that therapy does work.

A recent survey carried out by the Department of Psychology at Goteborg University in Sweden discovered that eight out of ten patients felt better after having psychotherapy.

What's more, the effects lasted. Even one year after having therapy, patients still felt they could cope with their feelings, improved their ability to do their job and felt their moods had lifted.

But how can you tell what type of therapy is best for you or family? This will largely depend on the problems the person concerned is having. For example, people with severe depression will need more help than those coping with a single stressful period in their lives.

To help you decide if counselling or therapy might help you or a loved one, femail.co.uk have researched therapies used to help to alleviate ten of the most common problems experienced by people today.

Everything you discuss with any of your counsellors is confidential, unless they believe you are a risk to yourself or other people.

DEPRESSION

What is it?
Depression is a serious illness and is thought to affect nearly three million Britons at any one time. Depression can cover a wide spectrum of feelings from low moods to feeling suicidal.

The condition can be caused by stress, a family history of the condition, worries about money, or a combination of all these things.

For a complete guide to depression, follow the link in the blue box above.

What treatment will I need?
The first step is to make an appointment with your doctor. Once depression has been diagnosed, there are a number of ways of treating the condition.

You may be offered anti-depressants by your doctor. For more information about anti-depressants, follow the link in the blue box.

Alternatively, you may be offered a number of 'talking treatments' - or counselling therapies - to help.

What's involved?
According to the Royal College of Psychiatrists, the most effective treatment for depression is cognitive behavioural therapy. CBT is focused on the 'here and now' so you deal with your problems face on rather than talking about what might have caused them in your past.

The theory behind CBT is changing the way you think. It helps you recognise negative thoughts and change them into positive ones. By changing your thought patterns, you should be able to avoid trapping yourself into a negative cycle of thoughts and emotions, helping you cope with your depression.

You will also spend some time working out what your personal 'rules' are. For example, you may believe that to be happy, you must be successful. But if you are not as successful as you think you should be, this makes you unhappy and can trigger depression. By recognising your life 'rules' and learning that you can break them, this will help you conquer your condition.

Sessions usually involve you and a trained psychotherapist talking on a one-to-one basis. CBT can also achieve results in a faster time than other counselling therapies; some patients say they have felt better after just 12 sessions. However, the length of time you will see a therapist for will depend on how severe your symptoms are.

Where can I go for help?
Your doctor may be able to refer you for CBT on the NHS. However, waiting lists can be long and most patients are not happy to wait for treatment. Talk to your GP to find out the likelihood of receiving this type of counselling near you.

To find a private CBT therapist in your area, contact the British Association for Behavioural and Cognitive Therapy on 01254 875 277 or visit their website on www.babcp.com and follow the links to find a therapist.

For CBT therapists and those trained in other therapies, you can contact the British Association of Counselling and Psychotherapy on www.bac.co.uk and click on the 'Seeking a counsellor' button.

The Depression Alliance also provides information, support and understanding to sufferers of depression. For more information call them on 020 7633 0557 or visit their site on www.depressionalliance.org

ANXIETY and PANIC ATTACKS

What is it?
Nearly ten million people are thought to suffer from anxiety disorders and nearly one in three of us will suffer from a panic attack at some point in our lives. Women are also thought to be more likely to suffer from anxiety than men as they have more stressful lives.

Anxiety is normally triggered by a panic attack. During an attack you will feel your heart speed up, feel short of breath, start sweating and feel dizzy. You may also feel like you are having an out-of-body experience.

The anxiety disorder usually starts when you become afraid of having another panic attack. If you had an attack in a certain place - like a crowded train - you become anxious about returning to that place. This fear will eventually build up into an anxiety disorder so you avoid that place altogether.

For a complete guide to anxiety, click on the link in the blue box above.

What treatment will I need?
Your first step is to visit your doctor. He or she can then help you find the right treatment for your condition. If your anxiety is very severe, you may be offered Valium or anti-depressants to help you.

However, experts say there is one treatment that appears to be more effective than any other. The support group No Panic says 85 per cent of anxiety sufferers showed a marked improvement after having cognitive behavioural therapy.

What's involved?
Cognitive behavioural therapy teaches you to recognise your negative thoughts and turn them into positive ones. So, as with depression counselling, you will be taught to identify what triggers your anxiety and panic attacks, and learn how you can deal with those feelings when they arise.

You may also undergo exposure therapy. For example, if you were afraid of going on the underground trains, you would start by visualising yourself on a train to identify your fears. Once you have learned how to control your fear with this technique, you may move on to actually getting on a train and discovering how to cope with your feelings in the real situation.

Where can I go for help?
To find a CBT therapist in your area, contact the British Association for Behavioural and Cognitive Therapy on 01254 875 277 or visit their website on www.babcp.com and follow the links to find a therapist.

You can also contact the National Phobics Society on 0870 7700 456 or visit their website at www.phobics-society.org.uk for more information about dealing with anxiety.

The support group No Panic can be called on 0800 783 1531 for help and advice 24 hours a day.