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I got an email last week from a reader that stopped me in my tracks. They wrote: "I feel like nobody actually understands what this is like."

I want to try.

The Research Perspective

A 2023 meta-analysis in the Journal of Clinical Psychology looked at this exact question. Here's what they found.

When I was in training, my supervisor said something that I still think about: "People don't come to therapy because they're broken. They come because they're stuck." There's a crucial difference.

The Nuance Nobody Mentions

This is the part most people skip, but it might be the most important section.

Here's what the data actually says — and I'm going to be more nuanced than the clickbait headlines. A 2024 systematic review looked at 47 studies and found significant but modest effects. Translation: this stuff works, but it's not a miracle cure. You need to pair it with other strategies.

What to Try This Week

This is the part most people skip, but it might be the most important section.

When I was in training, my supervisor said something that I still think about: "People don't come to therapy because they're broken. They come because they're stuck." There's a crucial difference.

Progress isn't going to look like a straight line. There will be setbacks. Days where you feel like you're back at square one. You're not — you're just having a hard day. Those are different things.

Remember: seeking help isn't a sign of weakness. It's one of the bravest things you can do.