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Mental Health Psychology

Structured Therapy vs. Talk Therapy: What’s the Difference?

Rachel Davies
Rachel Davies |
When people think of therapy, they often imagine sitting on a couch and just “talking it out.” But therapy comes in many forms—two common ones are structured therapy and talk therapy.

Understanding the difference can help you decide what’s best for you.

A man with dark hair and light skin is lying back in a chair, looking upwards with a thoughtful expression. He is wearing a light-colored, collared, striped shirt. In the background, there is a blurred figure of another person with glasses, dressed in brown, sitting on a dark-colored sofa. The setting appears to be indoors, possibly in an office or waiting room.

What Is Structured Therapy?

Structured therapy is goal-oriented and follows a specific plan or framework. It’s usually focused
on teaching skills and strategies to manage symptoms or solve problems.

Treatment protocols are typically evidence-based and excel in symptom reduction.

Examples include:
• Cognitive Behavioural Therapy (CBT)- primarily the structure I use
• Dialectical Behaviour Therapy (DBT)
• Eye Movement Desensitization and Reprocessing (EMDR)

How it feels: There’s homework, exercises, and clear milestones. You might track progress with
tools, worksheets, and questionnaires.

What Is Talk Therapy?

Talk therapy is more open-ended.

It focuses on exploring feelings, experiences, and relationships
to increase self-awareness and emotional understanding.
– Interpersonal Family Systems (IFS)
– Humanistic/Person-Centered Therapy
– Psychodynamic Therapy

How it feels: Conversations flow naturally, with the therapist guiding reflection and insight.
There’s less focus on homework or specific techniques.

Which One is Right for You?

A woman with dark hair styled in an updo and bangs is looking slightly upward and to the side with a thoughtful expression. She is wearing a red top and is standing against a gray wall. Several white question marks are drawn on the wall to her left, indicating confusion or pondering.

• Structured therapy might be best if you want practical tools, symptom relief, or are
dealing with anxiety, depression, or trauma.

• Talk therapy might suit you if you want to understand deeper patterns, work through
past experiences, explore your identity or work through life adversities.

 

References
Busch, V., et al. (2022). Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature. *Brain Sciences, 13*(12), 1612.
Kang, S.S., Sponheim, S.R., & Lim, K.O. (2020). Interoception Underlies the Therapeutic Effects of Mindfulness Meditation for Post-Traumatic Stress Disorder: A Randomized Clinical Trial. *arXiv*.
Kuyken, W., et al. (2010). How does mindfulness-based cognitive therapy work? *Behaviour Research and Therapy.*
Sedlmeier, P., & Theumer, J. (2020). Why do people begin to meditate and why do they continue?. Mindfulness, 11, 1527-1545.
Verywell Health. (2024). 7 Easy Somatic Exercises for a Healthier Mind and Body. *Verywell Health*.

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