Is Humanistic Therapy Effective?
Because it is unstructured and focuses mainly on the supportive counselor-client relationship, humanistic therapy is difficult to research, but not impossible. A meta-analysis of 86 studies indicated that people receiving this type of therapy experienced more positive change than people who didn’t receive therapy at all, and about as much change as people in other types of therapy. Further, gains made in humanistic therapy tended to last over time.7
Specific types of humanistic counseling, such as person-centered therapy, have been found to be effective for interpersonal and relationship issues, and as effective as CBT for depression, substance use, and chronic medical conditions. However, therapies that merely claim to be “non-directive” (just one element of humanistic therapy) are less effective.6
Criticisms of Humanistic Therapy
Some mental health experts question the quality of the studies supporting humanistic therapy.4 Random controlled trials that compare a research group to a control group are considered the gold standard in psychological research, but this type of study is nearly impossible to apply to humanistic therapy because its key elements are difficult to measure.3
Instead, much of the research into humanistic therapy involves quantitative investigations (gathering data via questionnaires, polls, and surveys and analyzing it numerically) and qualitative studies (case studies, conversations, video, and audio recordings) to understand how the process does or doesn’t help.4 These forms of research are considered less valid and reliable than randomized controlled trials.
Other criticisms relate to the nature of humanistic therapy itself.3 Some people believe that humanistic counselors provide too little structure, direction, and guidance. It’s been criticized for its inability (or unwillingness) to address practical problems that people face, such as prejudice and poverty. Some have even accused it of being elitist, tailored to people who are highly articulate and have unlimited time and money to spend on therapy.
Humanistic Therapy Examples
A humanistic approach to therapy is about the equal relationship between counselor and client, with the therapist seeking to listen deeply and practice genuine empathy. Conversations aren’t about identifying and fixing problems but exploring the client as a whole person and helping them reach their potential. Accordingly, therapy is highly individualized.
Here are three examples of humanistic therapy:
1. Humanistic Counseling For Depression
Instead of seeking to uncover the cause of depression or cope with symptoms, the therapist and client will likely reflect on what might bring greater meaning to the client’s life. The therapist might use what’s called dereflection to help the client focus on something other than their depression. The client will explore how to meet their true potential by identifying their unique strengths and talents. They will also likely explore ways of experiencing wonder and awe to increase motivation, energy, and engagement with life.
2. Humanistic Therapy For Anxiety
Humanists see existential anxiety as an inevitable part of life that restricts potential, causing people to avoid seeking meaning and fulfilment due to fear of loss or failure. While it doesn’t completely disappear, people are capable of choosing to live with courage and meaning in spite of anxiety. During therapy, the therapist might use paradoxical intention to exaggerate rather than suppress feelings of anxiety so the client can see that they’re capable of facing their fears.
3. Humanistic Therapy For Guilt
Many humanists believe that a sense of guilt underlies the challenges that cause people to seek therapy. They also believe that this guilt may appear as a sense of general unwellness, discontent, regret, dread, or despair over things someone has or hasn’t done.3 Humanistic therapists view guilt as an opportunity for growth and positive action. Rather than dwelling on issues from the past, the therapist will focus on how the client can move out of a place of unease into a more meaningful life.
Cost of Humanistic Therapy
Humanistic therapy costs about the same as traditional talk therapy. Fees are set by each individual therapist based on their education, experience, and geographic location. As of 2018, the median cost of mental health therapy in the United States was $125 for a 45-minute session and $130 for a 60-minute session.8
Mental health therapy is increasingly covered by insurance; however, many policies require an official diagnosis and specific treatment. Because humanistic therapies don’t tend to assign diagnoses, some insurance companies may not cover it. Call the number on the back of your insurance card or visit their website to learn what your policy covers.
How to Find a Humanistic Therapist
There are different ways to find a therapist, including asking your doctor for a referral, checking with trusted friends or family members, looking at local mental health organizations, or using an online directory. If you are searching for a humanistic therapist, look for key terms in their biography or on their website like “non-directive,” “client-centered,” “unconditional positive regard,” “full-potential,” and “self-actualization.” When in doubt, call and ask if they take a humanistic approach.2
Many factors are involved in choosing a therapist who is right for you. Above all, make sure that you feel comfortable. It’s important that you feel like you can trust them and that they value you as a person. All humanistic therapists strive for this, but you want to make sure that your personalities are a good fit.
What to Expect at Your First Appointment
You won’t dive into problems at your first appointment, and you probably won’t be given a mental health assessment.3 Instead, you and your therapist will get to know each other. They may ask you gentle questions about your hopes, goals, interests, beliefs, relationships, and passions.. Above all, your therapist will listen to you and treat you with empathy and respect.2,3
History of Humanistic Psychology
Humanism draws from the philosophies of ancient Greece and many Eastern cultures.4 In 15th century Europe, with the onset of the protestant reformation and the Renaissance, humanism’s focus on reason, rational thought, and exploration coupled with the belief that every individual person has worth was a reaction to the strict control of the Catholic Church and monarchies during Medieval times.9
Similarly, in the 1950s, psychologists began to break away from Freudian psychoanalysis and staunch behaviorism, considered the first and second forces of psychology, respectively.9 Many professionals disagreed with the psychoanalysts’ pessimistic view of human nature and belief that humans were driven by unconscious urges and desires. They were also unhappy with what they believed to be the behaviorists’ emphasis on manipulating and controlling human behavior through punishment and reward.
Psychologists like Abraham Maslow, Carl Rogers, Rollo May, Irvin Yalom, and Viktor Frankl had different ideas about human nature and helping people thrive; these ideas were built on humanism. From their research, a third force in psychology arose, the approach known collectively as humanistic therapy.2,5
Final Thoughts on Humanistic Therapy
If you’re experiencing any type of mental health challenge, working with a therapist can be invaluable. If you’re not concerned about receiving a diagnosis and would like to focus on discovering who you are at your core so you can use your unique strengths and talents to feel fulfillment and meaning despite life’s inevitable problems, humanistic therapy may be the right approach for you.
Humanistic therapy is a mental health approach that emphasizes the importance of being your true self in order to lead the most fulfilling life.
It’s based on the principle that everyone has their own unique way of looking at the world. This view can impact your choices and actions.
Humanistic therapy also involves a core belief that people are good at heart and capable of making the right choices for themselves. If you don’t hold yourself in high regard, it’s harder to develop your full potential.
Read on to learn more about humanistic therapy, including how it works and tips for finding a therapist.
How does it work?
Humanistic therapy involves better understanding your world view and developing true self-acceptance.
This is accomplished partially through the development of unconditional positive regard, both from others and from yourself. When you believe that others only respect you if you act a certain way, it’s easy to fall into the trap of constantly feeling like you aren’t enough.
This feeling of worthlessness, in turn, can negatively impact how you view both yourself and the world around you. Remember, according to the underlying principles of humanistic therapy, how you view yourself and the world around you has a big impact on your thoughts and actions.
Humanistic therapy can help you to both develop self-acceptance and overcome criticism or disapproval from others by offering a safe space to work toward personal growth. There are ways of doing this, which we’ll go over later.
How does it compare to other types of therapy?
Humanistic therapy differs from more traditional approaches, such as psychoanalysis or behavioral therapy.
To start, humanistic therapy tends to focus more on your current day-to-day life. This is very different from other approaches that tend to focus on your past experiences, including those you might not be aware of.
Similarly, humanistic therapy also focuses more on helping the individual as a whole, rather than treating a specific diagnosis. A humanistic therapist will often do this through active listening. This means that they’ll listen carefully to your words, making sure they fully understand what you’re saying. They may stop you to ask follow-up questions.
Humanistic therapists work from the idea that you are the expert in your difficulties. They’ll support the direction you take each session, trusting you to know what you need to talk about in order to work through the things bringing you to therapy.
What are some examples of humanistic therapy?
Humanistic therapies include a number of approaches. Three of the most common are Gestalt therapy, client-centered therapy, and existential therapy.
Gestalt therapy
In Gestalt therapy, your personal experiences are key, along with describing what you’re going through in your own words. It’s based on an underlying theory that unresolved conflicts with others — including family members or romantic partners — lead to distress.
Gestalt therapy provides a state of “safe emergency” where you can explore, in the present moment, the things bothering you. For example, you might explore the belief that your opinions don’t matter to your partner.
Therapists help create the “here and now” atmosphere by asking what you’re currently aware of or how certain emotions make you feel. You might use a range of techniques to do this, including:
- role-playing
- exaggerating a behavior
- reenacting a scenario
For example, you might be asked to visualize a person you’re having a conflict with sitting in an empty chair across from you. Then, you’ll carry out a conversation as if the person were actually sitting there.
Client-centered therapy
Also known as person-centered therapy and Rogerian therapy, this approach is considered the main type of humanistic therapy.
It’s based on the idea that absorbing criticism or disapproval from others can distort the way you see yourself. This blocks personal growth and prevents you from living a fulfilling life, which in turn leads to mental distress.
As the name suggests, it also places a lot of focus on developing a strong client-therapist relationship.
A client-centered therapist will unconditionally accept you, even if they disagree with some aspect of your behavior. Feeling accepted in therapy, no matter what you share, can help you avoid holding back out of fear of disapproval.
You’ll guide the direction of therapy while your therapist listens without judgement.
Existential therapy
Existential therapy draws more from philosophy than most other approaches to mental health treatment. The goal of this approach is to help you understand how your existence — the concept of you as a whole person — affects your unique worldview.
Existential therapists help you understand and explore the meaning you give to things that happen in your life. With their guidance, you’ll learn to accept responsibility for choices you make and realize the freedom you have to make changes that will give your life greater meaning.
Like other humanistic approaches, existential therapy is mainly concerned with the issues you currently face, rather than things from your past. But it does consider how your thoughts — conscious or unconscious — impact your mental health and goals.
Who’s a good candidate for humanistic therapy?
Humanistic therapy is worth a shot if you’re looking for ways to make your life more fulfilling, regardless of whether you have an underlying mental health condition. It’s also worth considering if you’ve previously had trouble building a rapport with therapists.
A 2002 review of 86 studies found that humanistic therapies were effective at helping people make lasting change over time. People in humanistic therapy showed more change than people in no therapy at all, according to the review.
People in other types of therapy showed similar amounts of change, suggesting it’s more about finding a type of therapy that you enjoy and will commit to doing.
In addition, a 2013 review of existing research suggests that client-centered approaches can be helpful for:
- trauma
- relationship difficulties
- psychosis
- depression
- coping with chronic health issues
However, it wasn’t quite as effective as cognitive behavioral therapy for addressing anxiety and panic disorder.
Whether a humanistic approach fits your needs can depend on what you want to get out of therapy. Humanistic therapies typically don’t make diagnosis a priority and may not work toward specific treatment goals.
If you have specific symptoms or behaviors you’d like to address or are seeking therapy with a clear goal for diagnosis and treatment, you might find a different approach more helpful. On the other hand, it may be a good fit if you’re simply feeling “stuck” or in a rut.
Keep in mind that other types of therapy often incorporate aspects of humanistic therapy, such as unconditional acceptance and active listening.
How do I find a humanistic therapist?
It’s not always easy to find the right therapist. When looking for a humanistic therapist, start by considering what you’d like to work on. This can be a specific issue or a more abstract concept.
Also think about any traits you’d like in a therapist. Would you prefer to work with a therapist of your own gender? The therapist-client bond is particularly important in humanistic therapy, so you’ll want to make sure the therapist is one you’ll feel comfortable with.
When looking for a therapist, you also want to take note of how much each potential therapist charges per session. Some therapists take insurance, but others don’t. And some may offer a sliding scale program that allows you to pay what you can.
Learn more about how to find affordable therapy.
The bottom line
Humanistic therapy is a type of mental health treatment that centers around your unique experience and perspective. Humanistic therapists offer empathy, genuine concern for you and your experience, and unconditional positive regard.
While it might not be the best option for getting a concrete mental health diagnosis, it can be a good option if you’re simply looking for ways to lead a more meaningful life.
