Cognitive-Behavioral Therapy (CBT)
Focus on identifying and modifying patterns of thought, emotion and behavior. Structured, with exercises between sessions. Strong evidence for anxiety, depression, OCD and phobias.
DEFINITION
What is therapy: the definition
Psychotherapy — or therapy, in common use — is a structured process conducted by a licensed professional (a psychologist registered with the CRP) aimed at helping people understand emotions, thoughts and behaviors, and build concrete changes in how they live.
Unlike a conversation with a friend, mentor or coach, therapy has método (a recognized approach), sigilo profissional (protected by law) e objetivos pactuados between client and therapist. Sessions have agreed duration and frequency, and what is discussed there is confidential.
Therapy is not for people who are "crazy" — it is a mental health resource used by people who want to deal better with emotions, relationships and decisions. It can happen in person or online, individually or in groups.
APPROACHES
The main types of therapy
Psychology has several approaches, each with different focus and method. All have scientific evidence. The choice depends on what you want to work on, your history and your preference.
Psychoanalysis and psychoanalytic psychotherapy
Work with the unconscious, dreams, relationship patterns. More exploratory, less directive. Typical frequency 1-3x per week.
EMDR
Reprocessing of traumatic memories via bilateral stimulation. 8-phase protocol. Strong evidence for PTSD and trauma.
Brainspotting
Visual focus to access deep levels of emotional processing. Useful for content words cannot reach.
Terapia do Esquema
Integrates CBT and psychoanalysis. Works on emotional patterns formed in childhood. Good for chronic relationship patterns.
Humanistic Approach
Focus on self-knowledge, authenticity and personal growth. Includes Gestalt therapy and Person-Centered Approach.
Systemic / Family Therapy
Looks at the individual within systems (family, couple, group). Useful for relationship and family pattern issues.
Somatic Therapy
Works the body and the nervous system. Polyvagal Theory, Sensorimotor, Somatic Experiencing. Good for PTSD and physical symptoms.
HOW IT WORKS
How it works in practice
In general terms, the therapeutic process has three phases:
1. Assessment and initial listening
The first sessions are dedicated to understanding what brings you to therapy, your history, symptoms, life context. It is a space where you speak and the therapist listens with method.
2. Therapeutic work
After the assessment, the actual work begins. Depending on the approach, it may involve structured techniques (CBT), exploration of patterns and memories (psychoanalysis, EMDR), or nervous system regulation (somatic, Brainspotting).
3. Closure and follow-up
When goals are achieved or the person feels they have enough tools, the process enters a closing phase. It may include biweekly or monthly maintenance sessions, or termination with the possibility of return.
WHEN TO SEEK IT
Signs that therapy is worth considering
Therapy is not just for crises. You can seek it when:
- Constant anxiety or worry for more than two weeks
- Insomnia, irritability, difficulty concentrating
- Persistent sadness or loss of interest
- Repeating relationship problems
- Intrusive memories or flashbacks
- Physical symptoms with no medical cause (chronic pain, fatigue)
- Complicated grief, separations, difficult transitions
- Important decisions you do not know how to handle alone
You do not need to be in extreme distress. The best moment to start is when you feel something needs attention.
DISTINCTIONS
What therapy is not
To avoid confusion:
- It is not coaching. Coaching works on performance and goals; therapy works on distress and mental health. Professionals and methods are different.
- It is not just psychoanalysis. Psychoanalysis is one specific approach; there are several others within psychology.
- It is not family constellation, tarot, reiki. These practices can be complementary, but they are not psychotherapy and do not replace psychological treatment.
- It is not a friend chat. As welcoming as a friendship may be, therapy has method, confidentiality and purpose.
FREQUENT QUESTIONS
About what therapy is
What exactly is therapy?
Terapia é um processo estruturado entre cliente e profissional habilitado que ajuda a entender emoções, pensamentos e comportamentos, e a construir mudanças concretas. Não é conversa com amigo nem coaching: tem método, sigilo profissional protegido por lei e objetivos pactuados.
What is the difference between psychology and psychoanalysis?
Psicologia é a ciência que estuda comportamento e mente. Dentro dela existem várias abordagens — entre elas a psicanálise, fundada por Freud, que trabalha com inconsciente, sonhos e livre associação. Existem ainda TCC (cognitivo-comportamental), humanista, sistêmica, EMDR, Brainspotting e outras.
Who can do therapy?
Qualquer pessoa que esteja lidando com sofrimento emocional persistente, padrões que se repetem, decisões difíceis, sintomas como ansiedade, depressão, insônia ou questões de relação e identidade. Também é válida para quem quer autoconhecimento e desenvolvimento.
When should I see a therapist?
Quando algo atrapalha sua vida cotidiana por mais de duas semanas: ansiedade constante, insônia, irritabilidade, dificuldade de concentração, tristeza persistente, problemas de relação, ou sintomas físicos sem causa médica aparente. Não precisa estar em crise.
Does therapy work for people without a diagnosis?
Sim. Terapia não exige diagnóstico psiquiátrico. Pode ser procurada para autoconhecimento, transições de vida, tomada de decisões, melhora de relações ou desenvolvimento pessoal. O critério é o bem-estar, não o CID.
Does therapy replace medication?
Não substitui, e não é o objetivo. Em quadros clínicos como depressão moderada, ansiedade generalizada, TEPT ou transtorno bipolar, o tratamento combinado de psicoterapia + psicofármaco tem evidência científica forte. O psicólogo avalia junto com o psiquiatra.
What professionals are qualified to do therapy?
O psicólogo registrado no CRP (Conselho Regional de Psicologia). Em quadros clínicos, o psiquiatra (médico com CRM e RQE) pode também conduzir psicoterapia ou associar medicação. Desconfie de quem oferece terapia sem registro profissional.