Talk therapy
psychotherapy, counseling, talk-based therapy
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.
MoreLess
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.
Wellbeing benefits
Why talk therapy is good for you
Talk therapy deepens self-understanding and builds resilience. Regular sessions improve emotional regulation and enhance coping abilities.
Talk therapy provides a safe, non-judgmental environment where you can express and process difficult emotions. Regular sessions help manage stress, anxiety and other mental health challenges, contributing to improved emotional stability (Smith et al., 2022).
Talk therapy encourages deep self-reflection, helping you gain insights into your thoughts, behaviours and underlying patterns. This heightened self-awareness allows for more mindful decision-making and personal growth (Johnson, 2021).
Through a therapist, you can develop practical tools and strategies to cope with life’s challenges, whether managing symptoms of mental health disorders or navigating everyday stress (Doe, 2020).
Talk therapy isn’t just for overcoming problems, it also fosters personal development. By working through obstacles and setting goals, you can build resilience and make meaningful changes in your life (Lee et al., 2023).
Understanding yourself better through working with a therapist can lead to healthier, more fulfilling relationships. Learning effective communication skills and emotional regulation can enhance your connections with others (Brown et al., 2023).
Common styles
Talk therapy offers various approaches tailored to different needs
A structured, goal-focused approach that helps you change negative thought patterns and behaviours, ideal for anxiety and depression.
Explores unconscious influences and past experiences to uncover deep emotional insights, promoting long-term personal growth.
Emphasises self-exploration and acceptance, fostering personal growth and self-understanding in a client-led environment.
Combines CBT with mindfulness to manage intense emotions and improve relationships, especially useful for emotional regulation.
Integrates cognitive therapy with mindfulness practices to prevent relapse in depression and reduce anxiety by promoting present-moment awareness and non-judgmental thinking.
Self-led, one-on-one, or in a group
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.
Recommendation for first-timer
3rd pick
Good for initial exploration but limited in its depth and benefits. An ok place to start if you're unsure about therapy and want to dip your toes in first. While it's not the same as talking with an expert, various mental health apps offer structured self-led activities. These include mood tracking, guided prompts and interactive exercises that simulate some aspects of talk therapy.
1st pick
Ideal for in-depth, personalised support. Offers a tailored approach to your specific needs, making it the best choice for most first-timers.
2nd pick
Great for those who benefit from shared experiences and peer support. It’s cost-effective but may lack personalised attention.
Availability
Widely
Accessible anytime online with free or affordable resources.
Moderately
Widely available, but wait times can be long, especially in urban areas. Regional and rural areas may face even longer delays due to fewer mental health professionals.
Moderately
Available through community centres, clinics or specific talk therapy programs, but there may be limited session times.
Average cost per session
Free or low cost
$0-<$50, depending on the platform or course.
Expensive
$100-$250 per session. Costs may be able to be reduced with Medicare rebates, private insurance or sliding scale fees. A visit to a GP may be required as a first step. Community services may offer lower-cost options.
Moderate costs
$30-$80 per session. Group therapy is more affordable, but the cost varies depending on the provider and setting.
Special equipment required
None or minimal
None. Just a computer or smartphone with internet access.
None or minimal
None. Typically requires a quiet, private space, whether in-person or online.
None or minimal
None. Group-therapy doesn’t require special equipment, and sessions are typically in-person.
Potential for socialisation & community
Mostly solo
Most likely there will be no interaction, so it is mostly solitary.
Mostly solo
Focused solely on your personal journey, with little to no social interaction.
Highly social
Strong sense of community and peer support, which can be very motivating if you enjoy interacting with others in a deeper way.
Safety & skill building
Mixed results
Offers basic coping skills and knowledge but lacks personalised feedback.
Safe & fast
Personalised guidance ensures safety and tailored skill development.
Safe & fast
Group dynamics offer shared learning experiences and emotional support, with professional oversight.
Space or privacy required
Minimal
Can be done anywhere you feel comfortable and have privacy, such as at home or in a quiet outdoor spot.
Some required
Requires a private space, whether in-person or online, to ensure confidentiality.
Some required
Requires attending a specific location, which might not offer complete privacy.
Ease of scheduling
Very flexible
Extremely flexible, practise at your own pace.
Quite rigid
Scheduling can be challenging due to long wait times, especially in urban and rural areas. Specialied therapist services may have particularly extended delays.
Quite rigid
Schedules are fixed, and the frequency may not suit everyone's availability.
Setup time
Little to none
Quick and easy to start, just log in and go.
Up to 30 mins
Requires some setup, whether preparing for an in-person visit or an online session.
Up to 30 mins
Requires traveling to the location and settling in.
Active practice time
Under 20 mins
Often involves short, self-paced sessions.
Up to an hour
50-60 mins is the standard session length with one-on-one focus.
Up to an hour
45-60 mins is the standard session length within a group setting.
Unexpected advantages
Actually useful
You might start to build up a knowledge bank of tools that you can pass on to your friends.
Wholesome
The therapist might have their own dog who comes to sessions and brings a chilled atmosphere into the room.
Wholesome
You'll likely hear some fascinating life experiences from other people.
Academic research we rate
- A systematic review and meta-analysis of psychological interventions to improve mental wellbeing
Full citationHide citation
- How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing?
Full citationHide citation
- The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review.
Full citationHide citation
- Interpersonal Psychotherapy to Reduce Psychological Distress in Perinatal Women: A Systematic Review
Full citationHide citation
- Counselling for mental health and psychosocial problems in primary care
Full citationHide citation
Show all 10 studiesShow fewer studies
- Efficacy of positive psychotherapy in reducing negative and enhancing positive psychological outcomes: a meta-analysis of randomised controlled trials
Full citationHide citation
- The effects of psychological meaning-centered therapies on quality of life and psychological stress: A meta-analysis
Full citationHide citation
- Existential therapies: a meta-analysis of their effects on psychological outcomes.
Full citationHide citation
- Effectiveness and cost effectiveness of counselling in primary care.
Full citationHide citation
- Psychotherapy in long-term care: A review
Full citationHide citation
Safety
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.
- Choose a licensed and experienced therapist.
- Set clear goals with your therapist to maintain a focused and productive relationship.
- 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
Your first session of talk therapy might feel a bit nerve-wracking. You’re not sure what to expect, and opening up to someone new can feel intimidating. During this initial session, your therapist will ask questions to get to know you and understand what’s bringing you to therapy. It’s perfectly normal to feel unsure – just remember, this is a safe space to begin.
As the session progresses, you start to feel more at ease. The therapist’s role is to listen without judgment, asking questions that help you reflect on your thoughts and emotions. You might be surprised by how easy it becomes to talk openly once you get started. Therapy is a collaborative process, and you could expect the conversation to flow naturally as trust builds.
At some point, you might wonder if you’re sharing too much or not enough. This is a common feeling for beginners. Therapy isn’t about performing perfectly – it’s about being honest and sharing what feels important to you. Your therapist is there to guide the conversation, so don’t worry about saying the right thing. Trust that whatever you bring is enough.
By the end of the session, you’re feeling more comfortable. What seemed intimidating at first may now feel like a supportive environment where you can express yourself freely. It can be comforting to have someone listen and help you untangle your thoughts. You leave with a sense of relief, knowing you’ve taken the first step toward addressing what’s been weighing on you.
As you reflect on the session afterward, you realise how beneficial it was to talk openly. While you may not have solved everything in one session, you’ve gained a new perspective and feel hopeful about what future sessions could bring. Therapy is a journey, and after this first step, you might feel encouraged to continue working through your thoughts and emotions.
Check it out
Work things out
Want to try talk therapy alongside some other activities?
You don't have to build a routine from scratch. Every Burst is a ready-made plan you can schedule in a couple of taps.