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Why Talk Therapy Isn't Enough

Talk therapy, or psychotherapy, is a cornerstone of mental health treatment, offering a safe space to process emotions, challenge unhelpful thoughts, and build coping strategies--but it isn't always enough. According to the American Psychological Association, about 75% of people who engage in psychotherapy experience symptom relief and improved functioning (APA, 2020). But as helpful as talk therapy can be, it’s not a always enough and it isn't a one size fits all solution. To maximize its benefits, we need to lay a strong foundation with self-care—specifically, prioritizing sleep, exercise, nutrition, and stress management. These pillars of physical and mental well-being are not just “nice-to-haves”; they are essential for making psychotherapy as effective as possible.


A Group of people happy, would did talk therapy, exercise and sleep well
A group of happy people who do talk therapy PLUS take care of themselves

Why Talk Therapy Alone Isn’t Enough

Talk therapy, whether it’s cognitive behavioral therapy (CBT), psychodynamic therapy, or another modality, works by helping us reframe thoughts, process emotions, and develop healthier behaviors. However, our mental health is deeply intertwined with our physical health. We say "Mind-Body" as if they are two entities but they aren't; our minds are part of our body and we can't separate the two. If we’re sleep-deprived, sedentary, eating poorly, or overwhelmed by chronic stress, our brain and body are not in an optimal state to engage with the introspective and emotional work of therapy. Research shows that lifestyle factors like poor sleep and inadequate nutrition can exacerbate symptoms of depression and anxiety, making it harder to achieve therapeutic breakthroughs (Jacka et al., 2017).

Imagine trying to rebuild a house on a shaky foundation. No matter how skilled the architect, the structure won’t hold if the base is unstable. Similarly, talk therapy is most effective when our basic health needs are met. By investing in self-care, we create a stable platform for therapy to work its magic.


The Core Pillars of Self-Care

Self-care isn’t about indulgence or superficial fixes—it’s about building habits that support our physical and mental resilience. At its core, self-care revolves around four key areas:

1. Sleep

Sleep is non-negotiable for mental clarity and emotional regulation. A study by Schlarb et al. (2012) found that 44% of psychotherapists themselves reported insomnia symptoms, highlighting how common sleep issues are even among mental health professionals. Poor sleep amplifies stress and reduces our ability to process emotions, making therapy sessions less productive. Aim for 7-9 hours of quality sleep per night (Typically women need slightly more than men--sorry!), and establish a consistent bedtime routine to signal to your body that it’s time to rest.

2. Exercise

Physical activity is a powerful antidote to anxiety and depression, with effects comparable to psychotherapy or medication in some cases (Singh et al., 2023). Exercise releases endorphins, improves sleep quality, and enhances cognitive function, all of which make it easier to engage in the reflective work of therapy. Even moderate activities like walking for 30 minutes a day can make a significant difference. Movement can also help clients feel more comfortable opening up, as seen in practices like “walk and talk” therapy--(Contact me for more info!)

3. Nutrition

What we eat directly impacts our mood and cognitive function. Diets rich in fruits, vegetables, whole grains, and lean proteins are linked to lower rates of depression and anxiety (Jacka et al., 2017). Conversely, diets high in processed foods and sugar can increase inflammation and worsen mental health symptoms. Simple changes, like incorporating more nutrient-dense foods and staying hydrated, can support emotional stability and make therapy sessions more effective.

4. Stress Management

Chronic stress keeps our bodies in a constant state of “fight or flight,” which undermines the reflective and emotional work of therapy. Techniques like mindfulness, deep breathing, or yoga can lower cortisol levels and improve emotional regulation. By managing stress, we create mental space to process the insights gained in therapy and apply them to our lives.


Why Self-Care Enhances Psychotherapy

When we prioritize sleep, exercise, nutrition, and stress management, we’re not just improving our physical health—we’re optimizing our brain’s ability to process emotions, learn new skills, and form healthier thought patterns. For example, a meta-analysis by Singh et al. (2023) found that physical activity interventions led to reductions in depression and anxiety symptoms comparable to psychotherapy, suggesting that combining exercise with therapy could yield even greater benefits. Similarly, good sleep and nutrition support neuroplasticity—the brain’s ability to adapt and change—which is critical for the long-term behavior changes targeted in therapy (Gorman & Gorman, 2018).

Self-care also empowers us to take an active role in our mental health. Therapy provides tools and insights, but it’s up to us to implement them in our daily lives. By building a strong foundation of self-care, we’re better equipped to follow through on therapeutic goals, whether it’s practicing mindfulness, challenging negative thoughts, or navigating difficult emotions.

A Call to Action: Build Your Foundation First

If you’re considering talk therapy or already in the process, take a moment to assess your self-care habits. Are you getting enough sleep? Moving your body regularly? Eating foods that nourish you? Managing stress in healthy ways? These aren’t just checkboxes—they’re the scaffolding that supports your mental health journey.

Start small: aim for one or two changes, like going to bed 30 minutes earlier or taking a daily walk. Over time, these habits will strengthen your resilience and amplify the benefits of therapy. If you’re struggling with deeper psychological challenges, a solid self-care routine can make psychotherapy more effective by giving you the physical and emotional energy to engage fully in the process.

Talk therapy is a powerful tool, but it’s not a magic bullet. By investing in self-care, you’re not just supporting your therapy—you’re taking charge of your overall well-being. Let’s build the foundation first, so therapy can help us soar.


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©2022 by Samantha Green, LMHC. Proudly created with Wix.com

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