Humanistic Therapy

Key takeaways

• Humanistic therapy is an umbrella term for a collection of therapeutic approaches that share common principles.

• Humanistic therapists believe that we are born with an innate drive towards mental health, growth, and thriving. The goal of therapy is to remove obstacles that prevent us from fulfilling our potential.

• Humanistic therapies are typically less prescriptive or goal-focused than other approaches.

Understanding a humanistic approach to therapy

Humanistic therapy isn’t a single approach. It is an umbrella term used to describe many different ways of working that share several fundamental principles. Most importantly, humanistic therapeutic approaches all begin from the belief that human beings have an innate drive towards positive mental health.^[1] Each approach may view this drive in a slightly different way, but they share the goal of removing barriers that are preventing clients from being their true, authentic, healthy selves.

Origins

Humanistic therapy is closely connected to the humanistic psychology movement. It developed as a reaction to the two dominant perspectives, which were psychoanalysis (based on the work of Freud) and behaviorism (based on the work of Skinner).^[2][3]

Psychoanalysis, and later the psychodynamic movement, prioritized the role of the unconscious and heavily emphasized the power of early childhood experiences. For humanistic therapists, this perspective was highly pessimistic and too focused on disorders.

Early humanists also criticized behaviorists, claiming that their approach ignored the importance of people’s experiences and inner world. Behaviorism was seen as deterministic, denying human agency and autonomy.^[4]

Humanists such as Rogers and Maslow wanted to develop an approach that recognized the uniqueness and value of all people, and their capacity for positive change and growth. This optimistic perspective set the stage for the later development of positive psychology.

Types of humanistic therapy

There are many types of humanistic therapy, each of which has a different way of viewing the world. Here’s a brief discussion of some of the most common approaches.

Gestalt

Gestalt therapy starts from the belief that people are more than the sum of their parts. Each person is seen as a complex individual who cannot be reduced to a collection of traits or symptoms. Another foundational principle of this kind of therapy is that we can only understand people (including ourselves) in the context of their social and cultural environment. Gestalt therapy uses experimentation to help clients gain self-awareness through having new experiences.^[5]

Person-centered

Person-centered (also known as client-centered or Rogerian) therapy is one of the oldest and best-known forms of humanistic therapy. Person-centered therapists are non-directive, taking their lead from their clients rather than having goals or objectives. Person-centered therapists offer their clients unconditional positive regard, accompanying them on their therapy journey.^[6]

Narrative

Narrative therapy focuses on the stories we tell ourselves about ourselves, others, and the nature of the world. Clients are encouraged to externalize problems, seeing them as something that can be solved rather than as a part of their identity. Clients can then explore alternative narratives and look for innovative solutions to their problems.^[7]

Existential

Existential therapy involves exploring some of the most difficult questions people may face in their lives, including how to find meaning in existence and the nature of death. It is often used as part of end-of-life care to help clients find peace and satisfaction in acceptance.^[8]

Logotherapy

Logotherapy is a form of therapy closely related to Stoic philosophy. Derived in part from experiences during the Holocaust, this approach focuses on finding meaning in life that transcends suffering. Clients are encouraged to recognize that suffering is largely inevitable, take control of their reactions to suffering, and build resilience.^[9]

Transactional analysis

Transactional analysis (TA) is an integrative therapeutic approach that primarily draws on humanistic principles.^[10] This approach explores how we can take the roles (known as “ego states”) of adult, parent, or child, and how this can affect our relationships.^[11]

Techniques

Because humanistic therapy is an umbrella term, each type of humanistic therapy will have its own specific techniques. Some important examples include:

Aspects of mental health that can benefit from humanistic therapy

The primary aim of humanistic therapy is to help clients draw on their inner resources and thrive.^[16] This is mostly achieved through improving awareness and understanding of themselves and their environment. Because these approaches are not necessarily problem-focused or goal-oriented, they are ideal for clients who may not be able to pinpoint specific issues or who are looking for personal growth and development.

With their focus on supporting the whole person, humanistic therapies can be effective in helping clients who are facing mental health problems, including depression, anxiety, PTSD, eating disorders, and substance abuse.^[17]

What a humanistic therapy session will be like

Because humanistic therapies typically prioritize clients’ autonomy and knowledge, each person will have a slightly different experience. Most sessions will involve talking about yourself, your feelings, and the problems you are facing. Your therapist may ask questions designed to encourage you to consider these topics in a particular way. For example, a Gestalt therapist may focus on how your memories of past events feel right now, while a narrative therapist might explore the narrative you hold about those experiences.

Some humanistic therapists, such as Gestalt therapists, may suggest experiments you could try. These are usually designed to allow you to have a different experience. These may occur between sessions. In contrast, person-centered therapists rarely suggest tasks or offer ‘homework’.

Effectiveness

Humanistic therapeutic approaches haven’t been researched or studied as extensively as some other approaches, especially cognitive behavioral therapy (CBT).^[18] This is partly because they are highly personalized and variable, which makes it harder to test them scientifically.

Where research has been carried out, it seems to show that humanistic approaches have broadly similar levels of effectiveness to other types of psychotherapy, and that the improvements last long after therapy ends.^[19] In most cases, the relationship between the client and therapist is the most important factor in determining how successful therapy will be.^[20]

Things to consider before starting humanistic therapy

Humanistic therapies are typically non-directive and have less structure than some other approaches. This may be challenging for some clients, who prefer a more systematic and goal-focused strategy.

Some humanistic approaches are also heavily influenced by philosophy and spirituality. Clients may struggle to benefit from these types of therapy if they do not share the core principles or beliefs.

Limitations

Humanistic therapy is rarely the preferred choice for clients who are facing a current, urgent problem. Children who are being bullied in school, for example, may have better results from an approach that quickly teaches them skills to handle conflict effectively.^[21] These children may benefit from humanistic therapy once the immediate situation has been resolved.

Humanistic therapy may not be an effective substitute for medication for serious mental health conditions. If a client is struggling with severe mental health disorders, humanistic therapy should be seen as one part of a comprehensive treatment and support plan.

Finding humanistic therapists

You can find humanistic therapists across the US. If you’re looking for a humanistic therapist, take some time to think about what kind of humanistic therapy seems most helpful to you and exactly what you’re looking for. Having a clear idea of your likes, dislikes, and needs will help you recognize whether a particular therapist is likely to be a good match.

What to look for when finding a therapist

The most important factor in determining the success of therapy is the strength of the relationship you build with your therapist, so it’s important to find someone you feel comfortable with and can learn to trust.^[20]

It’s usually helpful to enquire about any therapist’s experience and expertise. Most humanistic therapists focus on their clients as whole people, rather than specializing in particular problems or disorders, but it may still be helpful to ask about their experiences working with someone who is facing your kind of issues.

Any therapist should always have the relevant licenses, certifications, and insurances required to practice in your state. This can be especially important for online or telehealth appointments, where the therapist may primarily work in other parts of the country.

Final thoughts

Humanistic therapies are versatile, responsive, and can help a wide variety of clients. They’re typically empowering approaches that aim to leave clients feeling more self-aware and able to handle challenging situations.