When dealing with workplace mistreatment, it’s easy to feel trapped. Helpless. Like it’s you against the world (or at minimum, a nasty boss or co-worker). Even when your situation feels overwhelming, it’s important to remember that you are not alone in the battle to stay healthy and grounded. You may have family members or friends who are sources of support, but your most powerful ally in overcoming workplace trauma may be a trained professional, especially a therapist. Even when we have a good idea of what we need to do to help ourselves, actually taking the steps to do so can be daunting.
It’s often advisable to get in touch with someone whose career is based on supporting and assisting folks experiencing trauma, a rough patch, or anything else impacting their day to day. However, it can be overwhelming to figure out just who to talk to. Should you call up a therapist? A counselor? A life coach? How do these professionals differ, and how do you choose? In this article, we’ll explore the differences between psychotherapy, counseling, and coaching to help you make a decision and address your workplace challenges.
PSYCHOTHERAPY
If you were asked to describe a mental health professional helping a client, chances are you’d think of a person lying on a long couch while a bespectacled, austere doctor takes notes on a clipboard. This is the typical perception of psychotherapy, and although it is partially correct, psychotherapy isn’t just Freud lookalikes and cushy couches. Psychotherapy has been around for hundreds of years and has evolved over time to be modern and practical; in fact, psychotherapy may be the best way forward for people looking to cope with mistreatment and trauma in the workplace.
Let’s get technical for a moment — the American Psychological Association (APA) defines psychotherapy as “any psychological service provided by a trained professional that primarily uses forms of communication and interaction to assess, diagnose, and treat dysfunctional emotional reactions, ways of thinking, and behavior patterns.” There are two key points to note in this definition. First, and perhaps most importantly, psychotherapists must be thoroughly trained and licensed, meaning their practice is more subject to oversight and regulation. They must undergo a period of supervision and training, typically two to three years, before qualifying for a license. Further regulations vary from state to state within the U.S., but psychotherapists must have a master’s degree in an applicable field from an accredited university. They also must complete a certain number of hours of continuing education each year as long as they are practicing. Earning initial degrees plus additional training means that psychotherapists are always kept up to date with the latest information, best practices, etc., for the benefit of their patients. Secondly, the verbs “assess, diagnose, and treat” in the definition are super important in differentiating between psychotherapists and counselors or coaches. As psychotherapists have degrees in the field of mental health, they are able to diagnose patients’ mental/emotional disorders, which can be crucial to both treatment and long-term maintenance. However, it’s important to note that therapists will refer patients to a psychiatrist for a prescription as needed.
Now that we’ve covered what makes a therapist a therapist, let’s see why therapists are the professionals best equipped to help you handle workplace trauma or workplace abuse. When we imagine the stern, glasses-wearing therapist, we may also think of them saying something along the lines of “Let’s talk about your childhood …” To an extent, this does represent a reality of psychotherapy! Some people choose to see a therapist to unravel past trauma, but psychotherapy can also be a useful tool to evaluate just how your past impacts the way you handle current struggles. “Mistreatment can really trigger trauma,” says coach and mental health advocate Pamela Sampel, SPHR, SHRM-SCP, “so it can be really messy for people to figure out what it is they need.” For example, those who experienced some form of trauma at a young age may have trouble regulating their feelings as adults — they may experience heightened shame or sadness when faced with stressful situations in the present1 , which in turn may make it more difficult to handle current workplace mistreatment, abuse, or trauma in a healthy way; this may also result in an individual being more reluctant to seek outside support in the first place.
A therapist, after discussing both your past traumas and present-day troubles with you, can help you to develop a set of techniques and coping mechanisms for stressful situations. This is a key element that makes psychotherapy the most powerful weapon in your arsenal when dealing with workplace trauma: The “tools” you acquire through psychotherapy can be applied not only to your current situation but any adversity you may face in the future. And because those tools, as well as the guidance you receive from a therapist, are versatile, psychotherapy can also help you to deal with chronic or recurring issues. Adding to the versatility is the fact that there are many different types of psychotherapy, from cognitive psychotherapy (emphasizing the correction of dysfunctional thought processes) to narrative therapy (a kind of talk psychotherapy where a therapist helps you “re-author” your own personal story) — and of course there is holistic psychotherapy, a blended approach that uses aspects of different psychotherapy types to best assist a patient.
There are some practical considerations for those looking at psychotherapy to aid recovery from workplace mistreatment. It’s important to remember that psychotherapy is generally not a quick fix but rather a process over a number of weeks, months, and sometimes even years. According to the APA, it takes about 15 to 20 sessions for 50% of patients to show what they deem to be “recovery.” As psychotherapy sessions tend to be weekly, you can do the math and see that psychotherapy takes commitment and consistency! Additionally, a single hour long psychotherapy session can cost anywhere from $100 to $200 in the U.S., with higher prices in major metropolitan areas. This is a big weekly spend for many people, so be sure to budget carefully. Also check with your health insurance provider to see if mental health care is covered (it often is!), and choose an in-network therapist to keep costs low.
COUNSELING
Defining “counseling” can be a bit tricky because many people use the term interchangeably with “psychotherapy.” Although there are some similarities between counseling and psychotherapy, they’re not the same thing! According to the American Counseling Association (ACA)2, counseling is “a professional relationship that empowers diverse individuals, families, and groups to accomplish mental health, wellness, education, and career goals.” A few crucial words in this definition highlight how counseling differs from psychotherapy, in particular “empower” and “goals.” Counseling generally focuses on concrete goals with the overall objective of improved well-being; it is largely action oriented. Like therapists, counselors hold a degree in an applicable field and must be licensed to practice in their state. Some counselors also focus on a particular specialty, such as couples counseling, counseling for LGBTQ+ people, and so on.
In what situation might counseling be the right choice for someone experiencing workplace mistreatment? Since counseling generally focuses on present situations, it could be ideal if you’re simply looking to handle current stressors or difficulties for a certain period of time before moving on to a more favorable situation. Some people view counseling as relatively cost effective, as well, as counseling can be short term or have a definitive end goal — for example, just making it through some “crunch” at work, handling the last few weeks at a job with an abusive boss, or overcoming imposter syndrome and being more confident in the workplace. Counseling generally does not aim to find the deeper, historical hows and whys behind your responses to a current situation; in this form of “talk therapy,” your counselor helps you to find solutions for (or coping mechanisms to handle) what you’re currently dealing with. In terms of the number of sessions, while some people go to counseling longer term, even as few as six sessions3 can be tremendously beneficial to a patient. Counseling is also an ideal choice for people not looking for a mental health diagnosis or further referral to a psychiatrist for medication. Your counselor will generally work with you through conversation, questioning, and recommendations — this straightforward approach can be quite appealing as it is introspective but also nets results!
COACHING
Coaching, sometimes also called “life coaching” to avoid confusion with the sports term, is the “youngest” profession of the three covered in this resource. It’s important to note that coaches in most countries do not, as of this writing, require any degrees, additional certification, etc., which means that it is important to choose a coach carefully. The International Coaching Federation offers a searchable database of ICF-credentialed coaches as well as a helpful list of questions to ask a potential coach. The Harvard Business Review also recommends trying sample sessions with a few coaches to find your ideal fit. What might a promising coach-client relationship look like? According to Sampel, a great coach “will help you develop adaptability and … create an excitement around that adaptability” that propels you forward on a healing path. She adds that a person participating in coaching feels motivated to implement the routines discussed with their coach because positive progress made through coaching tends to be very visible and centered around personal action. “[You’re] looking to the future and being excited.” In contrast to psychotherapy and counseling (to a lesser extent), a coach does not — and, in many cases, legally cannot — address mental health issues such as the impact of past trauma on how you experience your present. A good coach will recognize that an emotional disorder, traumatic experience, etc., may be coming to the forefront, but when that is the case, they should refer you to a specialist for further advice or treatment.
Specialization is, in fact, what can make coaching so appealing to people dealing with workplace mistreatment. Some coaches work within very specific fields, and if you look online, you can find hundreds of career coaches — who better to help you out when your current challenges stem from your employer? Coaching may be a good fit for someone needing to “upskill” in order to improve workplace situations or lessen misunderstandings that may be an underlying cause for mistreatment. To that end, a coach can help you to achieve a specific, concrete goal, such as becoming better at budgeting (money or time!) or communicating more clearly with co-workers. As a supplement to psychotherapy, coaching could help people who believe that coping/recovery hinge at least in part on honing a specific skill, increasing motivation, and keeping an eye to the future. Once the intended goal has been achieved, a person may choose to end their coaching — having this set goal and timeline may help to keep some people motivated and may also assist with scheduling. One last note is that the price of coaching can vary wildly and is not covered by health insurance, so before committing to coaching as a path, be sure that your choice is budget friendly.
CONCLUSION
Each person experiences workplace mistreatment, abuse, and trauma differently, and thus it’s important to remember that there is no “one-size-fits-all” solution for the overwhelming negative emotions that result. In nearly all cases, workplace issues can exacerbate existing emotional issues or unearth deep personal trauma, making psychotherapy the clear choice; for others who need to keep moving forward and taking steps toward wellness, coaching might be a welcome supplement to therapy sessions; yet others might be best served by the dynamic, generally short-term approach of counseling. Considering your budget, time constraints, and personal goals is essential to making the right choice. Resources and options are also available for people with limited budgets. For example, some psychotherapists work on a sliding-scale payment system — the Open Path Psychotherapy Collective is one place where you can search for psychotherapists operating this way. Medicaid also covers the cost of some mental health services, although eligibility and services covered vary from state to state and must be checked. Lastly, especially in urban areas, affordable help may be available at Federally Qualified Health Centers, which are government-funded, community-based health centers. Just remember that you are not alone, and improvement is within reach!
Sources
- https://www.ncbi.nlm.nih.gov/books/NBK207191/
- https://www.counseling.org/about-us/about-aca/20-20-a-vision-for-the-future-of-counseling/consensus-definition-of-counseling
- https://www.counselling-directory.org.uk/memberarticles/counselling-how-long-does-it-take
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