Therapy 101: The benefits and the healing stage

[Last of three parts]

There are many ways therapy can improve one’s quality of life, from better relationships, gaining more confidence, managing stress and triggers, and so much more.

After learning about the basics of therapy, and understanding that taking part in it is a sign of bravery, it is important to know the benefits of therapy.

Rowalt Alibudbud, a psychiatrist from Medical Center Manila, said these may include gaining better clarity and understanding about oneself and learning healthy ways to cope with stress, anxiety, or sadness.

Therapy could also be a major help in healing from trauma or past negative experiences like abuse, violence, or relationship difficulties.

Therapy can also improve relationships and communication skills, as well as help in developing confidence, resilience, and emotional balance, Alibudbud said.

Jerizza Joy R. Arizabal, RPsy, a psychologist from JRA Psychological Services, and psychologist and project manager of Psychlink Consulting, said, “The primary goal of psychotherapy is to help individuals ‘function better’ and experience enhanced emotional well-being and healing.”

It can also bring relief and reduce experiencing episodes in the future.

“It also provides crucial support for individuals coping with stressful life events, trauma, and major life changes such as the death of a loved one. Psychotherapy can also help manage mental health conditions like depression or anxiety,” Arizabal said.

“Beyond symptom management, psychotherapy also promotes an improved quality of life, better adaptive functioning, and healthier decision-making,” she added.

Going to therapy also gives people skills and techniques to cope with their problems and triggers, as well as lead to increased self-awareness, stronger relationships, and meaningful personal growth.

• First part: Therapy 101: What is it and who is it for?
• Second part: Therapy 101: Breaking the stigma

The healing stage

Healing is always different for every individual.

According to Arizabal, some people respond to medication, therapy, or both, while others may take longer and need to different approaches.

“Healing depends on many factors, such as: the nature of the struggle or disorder, predisposing factors like personal and biological history, precipitating factors like the presence of immediate triggers (e.g., stressors, significant life changes), perpetuating factors such like environment, lifestyle, and social support, and protective factors such as coping skills, willingness to seek help, and to stick to designated treatment plans,” she said.

Arizabal reminds that “healing is a long and layered journey. It is not something that happens overnight, in a few days, or in a few weeks.”

She cites the quote “Healing is not linear. Keep taking time for yourself until you’re you again" and reminds that healing doesn't happen overnight. "We owe ourselves compassion," said Arizabal, who was also diagnosed with major depressive disorder and obsessive compulsive disorde

To help in healing and managing mental health, Arizabal recommends doing activities that one enjoys and maintaining a routine.

“Think of it as a form of self-care. It could be something simple like doing a skincare routine, eating your favorite food, enjoying your hobbies, watching your favorite show, or playing games. But, of course, this should be done in moderation to avoid it interfering with daily responsibilities,” she said.

Arizabal also recommends having physical activity for at least 30 minutes a day as this releases tension and negative emotions.

There are various physical activities like running, walking, yoga, or even gardening. Managing the physical health such as eating well, staying hydrated, and getting enough sleep is also crucial as these improve moods and reduce stress symptoms.

Additionally, Arizabal notes the importance of noticing “off days” — feeling low, sluggish or distant — as this is also a part of healing.

“Healing has taught me to be gentle with myself on those days. I allow myself to feel, to rest, to reflect. And when I’m ready, I get back up. Because, to me, healing isn’t about never falling—it’s about finding the strength to rise again,” she said.

When these uneasy feelings happen, it is important to practice self-compassion rather than self-blame, Arizabal continues. “We are human, we are not perfect, and we have our ‘off days.’ What matters is not bottling your thoughts and emotions,” she said.

“The healing stage looks and feels different for everyone. For some, it’s quiet acceptance. For others, it’s rediscovering joy, stability, or hope. For me, it’s knowing I can keep going, even with the weight I carry. And that in itself is healing,” Arizabal added.

After therapy

Part of the process of therapy is teaching clients techniques and coping mechanisms for their needs and goals.

To maintain mental stability after therapy, Arizabal said this “often means continuing to apply these skills in everyday life. This may involve engaging in regular self-care, nurturing both physical and emotional well-being, and practicing self-compassion. The coping strategies learned in therapy are meant to serve as tools clients can draw on as they navigate new challenges or stressors.”

One may also experience difficulties after therapy, but Arizabal emphasizes that this does not mean failure.

“Struggles may resurface from time to time, and that’s part of the human experience. What matters is being kind to oneself, using the skills learned, and seeking support again if necessary,” she said.

A person may need to go back to therapy, depending on their needs. Sessions are typically scheduled weekly, biweekly, monthly, or even every three to six months.

“The purpose of these sessions is to check on the client’s progress, discuss any new obstacles that clients have experienced, and support the continuance of positive change post-therapy,” Arizabal said.

If relapses happen, the frequency of sessions will again depend on the person’s needs and the level of monitoring required.

“I emphasize once again that self-compassion is essential in this stage,” Arizabal said.

“Many clients may feel guilty about needing to return to therapy, but it is important to remember that healing is not linear. We are human and we are bound to face struggle and triggers, but one must remember that this does not immediately equate to failure. What matters is choosing to be kind to ourselves and seeking help when it’s needed,” she added.

Your mental health matters

Jon Edward B. Jurilla, MD, FPPA and Chairman of the Department of Psychiatry of Makati Medical Center said it is normal to feel nervous about starting therapy.

Alibudbud also said that there could be hesitancy, and “that’s perfectly okay.”

“Remember: You don’t need to have everything figured out before seeking help,” Jurilla said.

“Starting therapy doesn’t mean something is wrong with you. Instead, it means you’re brave enough to take care of yourself,” Alibudbud said.

“Taking the first step might feel intimidating, but it could be one of the best investments you can make for your growth, health, and well-being,” he added. “Therapy is not just for when you’re down or anxious. It’s for when you want to grow as a person and improve your well-being.”

Anna Cristina Tuazon, PsyD, RPsy, clinical psychologist and professor of the Department of Psychology at the University of the Philippines Diliman, said, “If you feel you can benefit from a non-judgmental environment so you can focus on understanding and solving your problems and challenges—instead of getting bogged down by shame, embarrassment, or self-critical thoughts and beliefs—then psychotherapy may help.”

Jurilla also reminds that therapy is a collaboration between the person and their therapist.

“Reaching out is a first brave step toward healing and growth. It’s okay to try different therapists until you find the right fit,” he said.

“Your mental health matters,” Jurilla said. — LA, GMA Integrated News

The Philippines has several mental health hotlines and services. These include: DOH-NCMH Hotline: 0917-899-8727 and 02-7989-8727; Natasha Goulbourn Foundation Hopeline: 0917-558-4673, 0918-873-4673, and 02-8804-4673; and In Touch Crisis Line: 0917-800-1123, 0922-893-8944, and 02-8893-7603.