Alternatives to Talk Therapy

There’s something for everybody.

One of the biggest takeaways from my former career as a NYC child welfare professional was that talk therapy was not for everyone. While I often had to argue with other social workers whose knee jerk reaction was to assign each family to talk therapy, I learned early on that the best practice was to match to the family’s particular needs and culture. This meant being intentional about the services I linked families to and reflecting deeply on how their treatment plans fit into their day to day life. Sometimes, the addition fit nicely and my clients were ecstatic to engage with a talk therapist once a week. Other times, not so much.

In short, talk therapy is not a one-size fit all solution to mental health.

Furthermore, when we take into account accessibility and the fact that some individuals are not able to afford to attend weekly therapy, we understand that by telling everyone that going to talk therapy is the end all be all, we are missing out on a wide range of alternatives that could be beneficial to folks.

In other words, it isn’t for everybody and the sooner we recognize that, the sooner folks can find the method that works the best for them and their mental health.

Here are a list of alternatives that may or may not work for you:

Community Organizations

One of my favorite aspects of my former job was linking individuals to local community organizations. The older I’ve become, the more I recognize the importance of healing through community. Our society makes it easy to believe that one’s mental health journey should be a solitary affair — that we shouldn’t burden others with our development. I beg to differ. I strongly believe that our development is often tied to the people around us. We are strongest when there are multiple support systems in place and by pooling our strength, we are often exposed to greater resources and safety nets.

Moreover, these local organizations often offer a wide variety of events, workshops, and opportunities that aid in treatment. Organizations such as the Dominican Women’s Development Center in NYC offers numerous educational workshops that are a good match to my immigrant clients from the Dominican Republic. There, my clients were able to meet other women who shared similarities in upbringing and current struggles living in New York.

Personally, I witnessed the transformation of seeing my clients become more vocal and confident in themselves and when asked about their new-found self-assurance, was told that they have found support within the organization, which validated their own experiences.

Truthfully, community comes in all shapes and sizes and everyone’s relationship to it can be different. I would encourage you to explore groups on sites such as meetup.com, as well as, check your local library. You may be pleasantly surprised by how a sense of belonging can positively transform your life!

Dance Therapy

Instead of talking it out, you may need to dance it out.

Seriously.

Numerous studies have shown that dance and movement therapy encourage your brain to release feel-good endorphins and activates your pleasure responses. Not only are you exercising by tearing it up on the dance floor (in my case, my room), you are actively addressing your mental health in a way that may better suit you.

If you are unable to find movement and dance therapists in your area, or they are simply out of reach financially, I would encourage you to schedule some time for yourself to let loose after you come back from work or before you head to the shower.

Or join a local zumba or salsa class.

While these might not be as structured as a dance and movement therapy program, it might be just what you need to take the first step(or cha cha) toward better mental health.

Go Out To Nature Therapy

Growing up in the city, I always relished in any opportunity to spend time outdoors. There’s something intrinsically enlightening about being amongst plant life (!) and I’m not the only one to notice. In fact, numerous studies have found that spending time in nature reduces stress and anxiety, so it makes sense that some nature loving therapists bring their patients along, too.

Yes, you heard me right. There are wilderness therapy programs for individuals who would like address their mental health, while in nature. While these programs can vary from simply involving a hike and a chat with counselors, others are intensive mental health boot camps designed to connect patients with the outdoors for weeks or months at a time.

These programs can be wildly successful: One research study found that 83 percent of participants maintained positive changes one year after completing the program.

In closing, these are just some of the alternatives that one can try out to address their mental health. I hope that the biggest takeaway you get from this piece is that it’s okay to not prefer talk therapy. While I would encourage you to give it a try, if you’re able, there is no shame in knowing that it isn’t a good match for you. Everyone’s mental health journey is different and you are the expert over your own life. As an expert, you know yourself better than anybody and can find a treatment plan that will be more beneficial for you.