Talking Helps

What are talking therapies?

Our mental health is more important than ever – particularly because how we’re feeling mentally can have a big impact on how we feel physically. If you’re finding things tough and it’s affecting your mood and how you feel, then speaking to your GP is good place to start.

Talking about your mental health can be daunting, but your GP will be used to having these conversations and won't judge you. They are there to help and will know what to do.

There’s something called 'talking therapies', which can really start to help people who are feeling low, anxious or out of sorts. They can sometimes be referred to as IAPT (improving access to psychological therapies) or just psychological therapies. They involve talking to someone who is specially trained to help us manage our thoughts and feelings and the effect they have on our behaviour and mood.

You can usually refer yourself to a local service to see if you could benefit from treatment, or your doctor or nurse can do it for you if you prefer.

There are different kinds of talking therapies. The most common are Cognitive Behavioural Therapy (CBT) and counselling.

• Cognitive behavioural therapy can help you by looking at and changing how you think and behave. It’s based on the idea that the way we feel is affected by our thoughts, beliefs and behaviour.
• Counselling lets you talk about your problems and feelings in a safe environment. Counsellors are trained to listen and empathise. They won’t give you advice but will support and guide you to understand your problems and deal with negative thoughts and feelings.

Could talking therapies work for me?

The easiest method to start feeling better is frequently to talk. Although talking about our feelings might be difficult, the adage "a problem shared is a problem halved" is quite true.

Talking therapy have been shown to be effective, and older patients may benefit the most from them. You can give talking therapies another shot even if you've tried them before and weren't sure.

You could be annoyed that you currently only have phone or video calls for appointments rather than in-person meetings, but you might be pleasantly pleased. Throughout the epidemic, talking treatments have been helpful to many older individuals, and they have discovered that remote appointments are just as effective for them.

Where can I locate services for talking therapy?

Through the NHS, talking therapies are freely available to everyone who needs them. Discuss talking therapy with your doctor immediately; you might even be able to refer yourself. On the NHS website, you may also look up nearby talking therapy clinics.

What happens after I've been referred?

The process is not the same in every area, though it might be something like this:

1. After you, or your GP, has referred you for talking therapies you would normally answer some questions about the way you’ve been feeling. This could be on a website or over the phone. Sometimes they might ask about whether you’re feeling like ending your life, so don’t be surprised by this question.
2. If the answers to the questions suggest you could benefit from some help, you might then get a phone call from your local talking therapies or wellbeing service, where they may talk through some of the questions again with you.
3. They will use this information to help decide what type of talking treatment you would benefit the most from and pass this on to the relevant team, who will organise your first appointment.

Please be aware that going through this process will not always result in a course of talking therapies. There may also be gaps of days or weeks between these stages. However, the service should be focused on providing the support that is right for you and will make sure that you have somewhere to turn if your needs become more urgent.

Has coronavirus changed the way talking therapies are provided?

Your mental health is just as important now as before the pandemic so you shouldn’t feel like you’re making a fuss or put off getting help. Talking therapies are still open and available for anyone who is struggling or finding that things are getting on top of them.

To help keep everyone safe, the way that talking therapies are provided will be a bit different – you may be asked to have your appointments on the phone or by video call.

This might feel a bit strange and you may be worried about how it will work. It’s a good idea to prepare for the call in advance to help you feel more comfortable. Think about where in your home you will have the call and find a place where you feel relaxed and won’t be disturbed. If you have any concerns or questions don’t be afraid to ask your therapist beforehand. They know that remote appointments can be daunting and will be happy to talk you through it.

Some people won’t be able to have their appointments over the phone or by video call. This could be because of hearing or communication difficulties, for example. If you can’t have your appointments this way talk to your therapist to see what other kind of support they could offer.

What are the therapeutic alternatives?

Practicing relaxation

You can learn muscle relaxation techniques from a qualified practitioner to help you deal with anxious situations. There are typically 12–15 weekly, one-hour sessions for this.

Medications

To address the signs and symptoms of depression, your doctor may recommend medication. These are referred to as antidepressants, and there are numerous varieties available. Your doctor should explain which combination of talking therapies and antidepressants is appropriate for you. The onset of a medication's effects can take up to two weeks. To ensure a long-term recovery, you might need to keep taking antidepressants for several months.

Self-help

Self-help groups can be a way to get support, share ideas on what helps, boost your mood and gain self-confidence. Meeting other people who understand what you’re going through can be helpful, especially if you’re feeling isolated or lonely.