Talking about our feelings is difficult but there are alternatives to talk therapy that may help you feel more comfortable.
It’s hard to talk about our feelings, especially if you’ve experienced a traumatic and stressful event. Additionally, talking about these experiences can feel overwhelming. Talk therapy is when you attend sessions with a therapist and talk through your experiences and difficulties. A common type of talk therapy is Cognitive Behavioral Therapy (CBT). Let’s look at some alternatives to talk therapy.
Remember, there will always be some talking, even if you choose an alternative to talk therapy. You probably won’t be sitting in silence for the whole session. However, there is less pressure to come up with things to say. When you’re painting a picture or moving around, it feels more natural to talk about the topics that come up for you in the process.
Here are some alternatives to talk therapy that involve other forms of expressing your thoughts and feelings.
Expressive Arts Therapy
Expressive arts therapy utilizes many different forms of the creative arts to process and express. Expressive arts therapy involves all art forms such as music, movement, visual art, writing, creating or building objects, etc. A therapy session may include painting a picture, writing about the thoughts and feelings that arise, and adding movement or sound. After engaging in creative expression, it can become easier to talk about those difficult experiences. Further, you might find that this alternative to talk therapy provides you with more insight or a different perspective.
EMDR (Eye Movement Desensitization and Processing)
EMDR is an alternative to talk therapy that was designed to help you alleviate stress from traumatic memories. EMDR is an 8-phase treatment that includes choosing a target memory, and processing the memory with eye movements or other bilateral stimulation, to find relief in the mind and body. When you process the memory, you do most of the work in your brain. This means that you can process trauma without talking the whole time. EMDR allows your brain and body to do the work of processing and organizing your memories and storing the experience with the rest of your long-term memories.
Dance/Movement Therapy
Dance/Movement therapy involves nonverbal movement as communication. Dance/movement therapists believe that nonverbal language is as important as verbal language. They use both forms of communication in the therapeutic process. Movement is used to express and communicate. In fact, when we experience trauma or stress, it’s held within the body. The movement allows you to address the issue and process trauma without solely talking.
A few other alternatives to talk therapy:
- Music Therapy
- Equine-assisted Therapy
- Drama Therapy
- Walk and Talk Therapy
Alternatives to talk therapy can be helpful for those who have difficulty talking about their experiences. Whether you get anxious or you find it difficult to form sentences revolving around a traumatic experience, an alternative to talk therapy may be more beneficial for you. After all, the stress we carry is not just in the forefront of our minds. Many times, the stress is deep inside our brain and body. Accessing this stress takes more than just a conversation about it. Including nonverbal communication may not only help you feel more comfortable but also help you feel better in the end.
If you’re searching for alternatives to talk therapy, Wildly Whole Counseling offers Expressive Arts Therapy, EMDR therapy, and mind-body approaches, which will take your healing to a deeper level.