5 benefits of integrative therapy
Integrative therapy is a holistic approach to healing. Unlike other therapies, integrative therapy uses a blend of various therapeutic tools to fit your needs. Learn the empowering benefits of integrative therapy. [30.12.24.]
In this blog you’ll learn:
Integrative therapy is an adaptable way to heal: It focuses on the whole person (mind-body-soul), using a blend of tools to treat stress, anxiety and depression.
Integrative therapy sessions are collaborative: Both therapist and client work together to set goals, form better responses and discover deeper desires.
Integrative therapy sets flexible goals: By being aware of obstacles, therapy allows for realistic and sustainable success. Tools like SMART, GROW, and HOPE goals support being adaptable, and releasing perfectionistic results.
Here are five powerful benefits of integrative therapy to help you live your most fulfilled version of yourself:
(1) An adaptable approach
Integrative psychotherapy is adaptable as it uses many therapeutic approaches. Unlike other therapy approaches (for example, Cognitive Behavioural Therapy or CBT - which focuses on thoughts) —integrative therapy treats the whole person (the mind-body-soul connection).
For example, an integrative therapist may treat anxiety in the following ways:
Mind: Someone with anxiety may have black-and-white (absolutist) thoughts (e.g. “I win or fail”). “All or nothing” thinking is challenged to create more helpful and balanced thoughts (“I neither win nor fail - I learn and grow”).
Body: When stressed we go into a stress response (fight-flight-freeze-fawn) response. In therapy, we start to notice how the body responds to stress (dysregulation) and rather than numb, distract or delete the feeling we focus on healthy ways the body can channel distress.
Soul: Create goals with soul that align with your core values. Rather than do things “Because you have to,” you’re asked, “What would you love to do (if there were no barriers)?” Dream, imagine and connect with a higher purpose.
(2) Equal relationship: Working together
An integrative therapist and client work together to form an equal relationship. Whereas some therapists such as psychoanalysts may direct where the therapy session goes—integrative therapy is a two-way partnership. The client and therapist have a mutual understanding and are attuned to one another’s needs, allowing for an equal collaboration.
The integrative therapist still provides structure to the session but the client is given autonomy to define their goals, share how they think the session is going, and suggest any improvements.
Founder of humanistic psychology, Carl Rogers (1977) noted that there should be three key components in any therapeutic relationship — congruence, unconditional positive regard and empathetic understanding:
Congruence: The therapist is authentic, honest and open in their interactions with the client. They share their genuine feelings without pretence.
Unconditional Positive Regard: The therapist sees the client in a positive light regardless of questionable habits, behaviours and attitudes. The therapist honours who the client is striving to become.
Empathy: The therapist understands how the client feels (with sensitivity) and can “walk a mile in their shoes” (sensing what the other person has gone through).
(3) Self-actualisation & Goal setting
HOPE goal setting: Heal, Overcome, Perspective, Evolve
Integrative therapy uses a humanistic approach to healing. Humanistic psychology believes people have an innate desire to grow, create, and expand through their own will. While integrative therapy may talk about your past struggles, there is also a chance to set goals and desirable outcomes.
There are many ways to set goals. Three popular goal-setting acronyms are: SMART, GROW and HOPE.
“SMART” goals stand for Specific (setting clear goals), Measurable (the numbers and metrics involved), Achievable (realistic and achievable), Relevant (it’s relevant to your wider goals), Time-bound (creating a sense of urgency in the short and long-term).
“GROW” stands for Goal (a specific measurable goal), Reality (know your obstacles and solutions), Options (brainstorming and choosing one or two areas to work on), and Way Forward (a simple plan that is adaptable).
“HOPE” stands for Heal (notice negative thoughts/ bad habits that you need to heal - practice improvement not perfection ), Overcome (note down common obstacles and how you’ll overcome them), Perspective (how can you step away from the problem and get new insights and inspiration), Evolve (repeat the new behaviour/ feelings/ outcomes by practicing each day to evolve old habits).
By anticipating obstacles we can find simple solutions and overcome setbacks —allowing for more flexibility.
By letting go of excessive control, and perfectionist tendencies we open ourselves up to learning something new and meaningful (that is not immediately obvious). Integrative therapy is an organic process and each session will move with changing priorities and self-discoveries.
Goals and intentions can include mood tracking, positive self-talk and trying new habits that inch us towards a bigger sense of self.
Integrative therapists may ask goal-oriented questions such as:
What 3 coping skills would you love to improve your anxiety?
How can you improve your boundaries and decision-making skills?
What/ who dysregulates you regularly and what’s a better response?
What relationship(s) hinders your growth, and how do you wish to respond to it?
When your mind spirals to the past/ what has gone wrong, how can you return to “now”?
(4) Rewriting old scripts
Integrative therapy helps to clarify old scripts that form our identity. Life can bring us many disappointments, setbacks, and traumas. These affect our confidence and often we limit ourselves to feel more comfortable (if we don’t try, we don’t fail).
By identifying old scripts, narratives and stories we tell ourselves, we can challenge them and create more empowered stories that serve us.
Changing old scripts can help the client “from limiting beliefs, fixed repetitive behaviours, and survival strategies from the past that have long outlasted their usefulness” (Gilbert & Orlans, 2011, p. 205).
Integrative therapy supports self-discovery and challenging old narratives. One tool is journalling to separate our problems from who we are (we are not our problems), reflecting on what truly matters.
Journalling prompts to help rewrite old scripts:
Who/what are you blaming for your current situation?
What story can you update to feel more empowered?
How can you take responsibility, while also giving yourself empathy?
What successes in the past can help you break out of your “negative narrative”?
What are your top 3 problems right now? How can you see this as external to who you are?
(5) Integration & Embodiment
Integrative therapy uses various therapy techniques based on what the client needs. Integration refers to combining two or more things to make them more effective. Just like a smoothie, adding a few fruits and spices makes for a tastier beverage. Depending on the client’s favourite fruits (or therapeutic preferences), they then create their healing strategy for growth and transformation.
Integrative therapy is about integration and applying insights to daily life. Rather than just talk and notice negative thoughts, clients actively try new coping strategies and better responses in daily life.
By learning simple mindfulness tools, boundary setting and quicker decision-making skills —this allows for ease and flow.
Integrative therapy may use embodiment tools that help you “come home to yourself.” Instead of numbing yourself out of feeling disappointment, you can face feelings (without distraction). You’ll also discover how to self-soothe and learn to cope with discomfort.
Therapeutic embodiment tools include:
Visualisation: Use imagery to enhance a sense of safety and strength in your body
Mindful awareness: Being aware of your breathing, any stress that is held in the body, and any repressed emotions
Emotional regulation: Noticing how emotions dysregulate your mind and body and create healthy coping strategies