Jungian Therapy: Definition, Techniques, and Efficacy

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Key Takeaways

  • Jungian therapy helps by exploring dreams, symbols, and the unconscious mind.
  • This therapy is useful for treating depression, anxiety, and personality disorders.
  • Jungian therapy can help you discover hidden parts of yourself for personal growth.

Jungian therapy is a form of psychotherapy that originated in the theories of Swiss psychiatrist Carl Jung, who noticed that many of his patients experienced deep feelings of gloom and inadequacy. He believed psychology had overlooked the divine in people, which he called the self.

The approach emphasizes finding the true self, using art, myth, and other tools to help patients access these feelings, thoughts, and beliefs. In addition, Jungian therapy involves delving into the unconscious mind, which he believed plays a large role in shaping thoughts and behavior.

Therapists still use Jungian therapy to help people with conditions such as depression, anxiety, and low self-esteem. Because it focuses on the whole person, not just their symptoms, it can be helpful for people who haven’t found success with other therapies.

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Jungian Therapy Techniques

Jungian therapy techniques vary but often involve working with dreams, symbols, and mythology. The therapist will help the client explore these concepts and understand the meaning they hold for the individual. This can be a lengthy process, as it can take time to uncover all of the unconscious material influencing a person’s life.

Below is a list of some of the techniques used in Jungian therapy:

  • Art. Art can provide a way to access the unconscious and explore images that arise. Through art, we can learn about our self-image and what symbols and themes emerge when concentrating on a particular problem.
  • Dream analysis. One of the most important means of achieving insight in the Jungian analysis is through dreams, which often provide material to work with in therapy. As a Jungian client, you might keep a notebook by your bed to record your dreams when you wake up because they usually fade rapidly from memory afterward.
  • Active imagination. This technique allows you to imagine yourself in scenes that represent the unconscious material you are working on. In this way, you can explore the material further and understand what it means for you.
  • Word association. This is a technique in which you say the first word that pops into your head after hearing another word. This exercise can help reveal the unconscious thoughts and feelings that influence your behavior.

What Jungian Therapy Can Help With

Are you wondering whether Jungian therapy could help you with your particular problem or situation? Jungian therapy tends to be most effective for people interested in self-exploration and personal growth.

If you are dealing with unresolved emotional issues or psychological problems, Jungian therapy may be able to help you address and resolve them. However, it is important to note that Jungian therapy is not a cure-all; it is only one tool that one can use to delve into your psyche and heal what needs healing.

A Jungian therapist will not be able to give you the answers or tell you what to do; instead, they will provide you with an opportunity to discover the root cause of your issues through dreams, fantasies, art, play, and active imagination techniques.

Below is a list of psychological disorders for which Jungian therapy might be used:

Benefits of Jungian Therapy

You may find Jungian therapy advantageous as it provides the opportunity to peel back the layers of the psyche and discover hidden parts of yourself. Once you learn about your subconscious mind, you may feel more in control and able to make positive changes throughout your life by tapping into this deep well of knowledge and inspiration.

Jungian therapy can also provide a safe environment for exploring issues that you may be afraid to talk about with friends and family. As your therapist will not judge you for anything you say, you can explore difficult emotions and memories without fear of repercussion or censure.

Jungian therapy also helps you to build a more meaningful and satisfying life. The theory of the collective subconscious states that we are all connected, and this is something Jungian therapy can help you explore and understand on a deep level. You’ll come to see the big picture as you learn how your role intersects with those of people around you, as well as our planet as a whole.

While Jungian therapy is not a quick-fix solution, the value that you will derive from it means that the time and money you invest in this type of therapy will pay off exponentially.

Effectiveness

A 2013 review study of the effectiveness of Jungian therapy showed significant improvements in the level of symptoms, interpersonal problems, and personality structure. These improvements remained for a period of up to six years. In addition, there was evidence in some studies of improvements after the end of therapy.

Patients also were shown to reduce health care utilization below the average of the general population. Finally, patients were seen to move from a level of severe symptoms to psychological health. On average, patients in the studies attended 90 sessions of therapy.

Things to Consider

Jungian therapy may not be the right choice for everyone. If you aren’t comfortable working with symbolism, metaphors, and the subjective nature of your experiences, this type of therapy may not be a good fit for you.

In addition, it may be difficult to find a Jungian therapist who is right for you. Be sure to do your research and ask around to see if anyone you know has had a positive experience with a Jungian therapist. You may find it difficult to find a therapist who practices this type of therapy, but finding a good match is worth the extra effort.

How to Get Started

If you feel that Jungian therapy would benefit you, your first step is to find a therapist who is qualified to practice it. The International Association for Analytical Psychology (IAAP) is a good place to start looking for a therapist.

If you are already in therapy, ask your therapist if they are familiar with Jungian psychology. If not, they may be able to refer you to a Jungian analyst or psychotherapist.

During the intake session for Jungian therapy, you and your therapist will begin to establish a therapeutic relationship. They may ask you questions about your background and family history and your symptoms or concerns to help them determine what approaches would be most helpful for you.

During the course of Jungian therapy, which typically lasts several years, you’ll meet with your therapist at least once per week. Due to the length of this type of therapy, these appointments can be costly. Be sure that you either have insurance that covers Jungian therapy or can afford the cost.

Arlin Cuncic

By Arlin Cuncic, MA

Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master’s degree in clinical psychology.


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What Is Bioenergetic Therapy?

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Key Takeaways

  • Bioenergetic therapy connects the body, mind, and spirit to help release tension.
  • This therapy can help with issues like anxiety, depression, and chronic pain.
  • Bioenergetic therapy is not a replacement for traditional psychotherapy or medication.

Bioenergetic therapy explores how body, mind, and spirit are interconnected. Bioenergetic therapists use movement, breathwork, touch, and dialogue to help their clients release physical tension that may be contributing to emotional and mental distress.

Bioenergetic therapy is based on the theory that physical and emotional health are connected. It aims to help clients release physical and emotional tension that might be causing problems.

The word “bioenergetic” has its roots in the Greek words for life (“bios”) and energy (“energeia”).

Bioenergetic analysis was developed by Alexander Lowen, M.D. in the 1950s. Lowen was a student of Wilhelm Reich, a psychoanalyst who believed that physical ailments were rooted in unconscious psychic conflict. Lowen expanded on this idea, to include the notion that chronic stress could also lead to mental health issues.

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Bioenergetic Therapy Techniques

Therapists practicing bioenergetic therapy use a variety of techniques, depending on their areas of specialization and the client’s specific needs.

Some therapists use body movement to express and release emotions, while others encourage clients to express their feelings through words or art activities. The focus is on helping clients release internal tension and stress through body movement, breathing techniques, or other forms of expression.

Bioenergetic therapy can help people move past habitual patterns and learn how to react differently in specific situations. This type of therapy is usually more active than traditional talk therapies, which gives clients time to reflect on what they are learning about themselves.

Bioenergetic therapists encourage individuals to live fully in the present moment, engage in physical activity, and discover new ways of being in healthy relationships with other people.

Below are some specific techniques your therapist may use during bioenergetic therapy:

  • Grounding: Clients engage in physical movement or exercises to help them feel rooted and present in the moment. This also may help to discharge excess energy and tension.
  • Sensory awareness: Clients become more aware of their body sensations, including feelings, sounds, smells, and tastes. This can help them to release tension and become more grounded.
  • Movement: This technique involves releasing tension through movement. For example, the therapist might encourage walking, running, or dancing to express anger or frustration. Or, you might kick or punch a pillow to release energy or pent-up emotions.
  • Containing: Clients refrain from movement so they feel what’s going on inside their bodies. For example, a client might be asked to avoid the urge to tap their foot or cross their arms.
  • Supportive contact: The therapist makes supportive contact with a client to help them focus and feel grounded in the present. For example, a therapist might hold their hand close to or against a client’s body when the client is in an expressive movement.

What Bioenergetic Therapy Can Help With

Bioenergetic therapy can help with a variety of issues, including anxiety, depression, stress, anger management, and trauma. It can also be used to improve overall physical health. It’s particularly helpful for people with issues that involve the body and emotions, such as:

Research on the effectiveness of this and other body-focused psychotherapies in outpatient settings showed that, after six months, patients had significantly reduced levels of impairment and psychopathology. The study authors claim that these results support the effectiveness of body-focused psychotherapeutic methods.

This type of therapy can be most helpful for people who have difficulty expressing their emotions solely through words, and want help in addressing their distress using a variety of body-based techniques.

Things to Consider

Bioenergetic therapy will not be the right choice for everyone. Bioenergetic therapy isn’t an effective or appropriate choice for psychological and emotional issues that aren’t connected to the body.

Bioenergetic therapy is not a replacement for traditional psychotherapy or medication. If you are taking medication for a mental health disorder, it is important to continue taking your medication while also undergoing bioenergetic therapy.

If you are considering bioenergetic therapy, it’s also important to recognize the limitations of this approach. Bioenergetic therapy is not effective at addressing all psychological issues, and it will not cure medical disorders. In addition, if you have had boundaries crossed in the past with regard to touch, you may feel uncomfortable during bioenergetic therapy sessions.

Finally, research evidence supporting bioenergetic therapy is sparse. While this does not mean that the therapy does not work, it is important to be aware of the lack of empirical evidence before making a decision about whether or not to pursue this treatment. In particular, it’s important to consider other empirically validated treatment alternatives when making a decision.

How to Get Started With Bioenergetic Therapy

If you feel that bioenergetic therapy may be helpful for you, there are a few steps to take before embarking on this course of treatment. One important step is consulting with your doctor to make sure it’s safe for you to receive bioenergetic therapy given your particular conditions or health status.

Once you have the go-ahead from your doctor, it’s important to find a qualified therapist who can help guide you through the process. You can ask around for referrals or check with professional societies and institutes that provide training in bioenergetic analysis.

Make sure to interview any potential therapists before settling on a particular provider. You should ask questions about their educational background, their experience working with people in your situation, and what techniques they use on a regular basis.

A bioenergetic therapist will try and help you work through emotionally charged experiences that are often difficult to address alone.

Bioenergetic therapists are generally licensed mental health professionals with additional training in the principles of bioenergetics. Your therapist should be committed to providing a safe space for you to express yourself openly and honestly. If a therapist makes you feel uncomfortable, it’s best to trust your judgment and find a new therapist.

Arlin Cuncic

By Arlin Cuncic, MA

Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master’s degree in clinical psychology.


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Do You Have Anger Issues?

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Key Takeaways

  • This test is a starting point to see if anger is affecting your life and if you need to talk to a mental health professional.
  • Anger that is out of control can harm your work, relationships, and mental health.
  • Physical signs of anger include a fast heartbeat, tense muscles, and feeling overheated.

Do You Have Anger Issues?

This short, free 21-item test measures a variety of symptoms and feelings associated with anger, such as anger about the present and future, anger towards the self, and hostile feelings toward others.

The following assessment is not a diagnostic tool. Only a licensed mental-health practitioner or doctor can properly diagnose mental health conditions, but we believe assessments can be a valuable first step toward getting treatment. All results are completely anonymous.

Who Is This Anger Test For?

This test is for anyone who feels like they may be struggling with anger issues. It can help you better understand your feelings and determine if you might benefit from reaching out to a mental health professional to discuss your concerns. Each question relates to life experiences common among those with anger management issues.

About This Anger Test

This anger test is based on the Clinical Anger Scale devised by Professor William E. Snell. Each response is scored on a 4-point scale, which add up to a sum corresponding to different levels of clinical anger—minimal, mild, moderate, or severe.

Analyses of the test have demonstrated its internal consistency and test-retest reliability. The scale may be used in clinical settings to assess a person’s anger and to compare results from one visit to the next.

A doctor may use a scale like this to determine if treatment is needed. They will also help determine if you have a mental health condition such as depression, bipolar disorder, or PTSD, which could be partly responsible for anger issues you may be dealing with.

Other Anger Tests

The Clinical Anger Scale is not the only anger test that may be used by clinicians or mental health professionals. Below are some other examples of tests that may be used to identify if you are dealing with anger management issues:

What to Know About Anger Issues

Anger is a normal human emotion that everyone feels from time to time. Like other emotions, anger is a way to express our feelings and can be a signal to ourselves and others of our physical or psychological needs in that moment.

Frequent bouts of intense anger or difficulty controlling those feelings, however, may be a sign that you have anger issues. Anger that is out of hand can have a negative impact on your daily life by affecting your work, your interpersonal relationships, and your overall mental health.

Anger can also be a sign that you may be dealing with a different mental health issue requiring care and treatment recommended by a mental health professional.

Signs of Anger Issues

Anger does not always manifest in the same way for everyone. Physical signs, emotional responses, or behavioral changes may mark it.

Some of the physical signs of anger include things like the following:

  • Rapid heartbeat or elevated blood pressure
  • Grinding or clenching your teeth
  • Tension, such as in your muscles
  • Feeling agitated or even overheated
  • Extra energy

You may also notice emotional changes like the following:

  • Irritation or frustration
  • Anxiety
  • Guilt
  • Sadness or depressed mood

Anger may give you the feeling that you have lost control, or have said and done things you regret afterwards. In many cases, a friend or loved one may be the one to let you know they are concerned about your anger.

If you are concerned about your self-assessment results, or otherwise feel like anger management is an issue for you, talk to your doctor or a mental health professional about next steps.


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How Extroversion in Personality Influences Behavior

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Key Takeaways

  • Extroversion is a personality trait where people feel energized by social interactions.
  • Genetics plays a big part in how extroverted you are, but upbringing and experiences have an impact.
  • Extroverts often do well in leadership roles and working with other people.

In the big 5 theory of personality, extroversion (often known as extraversion) is one of the five core traits believed to make up human personality. Extroversion is characterized by sociability, talkativeness, assertiveness, and excitability.

Extroverts feel energized when they spend time socializing with other people. It is important to remember that extroversion and introversion represent a continuum. Some people might tend to be at either of the two extremes, but most people are somewhere in the middle.

While strongly influenced by genetics, upbringing and life experiences can also affect how outgoing you are in different areas of your life.

Extroversion vs. Introversion

People high in extroversion tend to seek social stimulation and opportunities to engage with others. These individuals are often described as being full of life, energy, and positivity. In group situations, extroverts (extraverts) are likely to talk often and assert themselves.

Introverts, on the other hand, are people who are low in extroversion. They tend to be quiet, reserved and less involved in social situations. It is important to note that introversion and shyness are not the same.

People low in extroversion are not afraid of social situations. They simply prefer to spend more time alone and do not need as much social stimulation.

Extroverts are often unfairly stereotyped as overly talkative or attention-seeking. In reality, they simply gain energy from engaging in social interaction. People who are high in extroversion need social stimulation to feel energized. They gain inspiration and excitement from talking and discussing ideas with other people.

Signs You May Be An Extrovert

Common Extroversion Traits

Extroversion is often marked by a number of different sub-traits. An extrovert may be:

  • Action-oriented
  • Assertive
  • Cheerful
  • Engaging
  • Happy being the center of attention
  • Friendly
  • Gregarious
  • Novelty- and excitement-seeking
  • Talkative
  • Warm

Is It Extroversion or Extraversion?

You may have noticed that sometimes the term is spelled extroversion, and other times it’s spelled extraversion. So what’s the difference? Does that subtle difference in the letter affect the meaning? Is one more correct than the other?

Technically speaking, it was originally spelled extraversion. It was first introduced by psychologist Carl Jung, who based it on the Latin “extra” (meaning “outside”) and “version” (meaning “a turning”).

Extrovert was introduced by mistake in a 1918 paper, but the “o” version has become a common and popular way to spell it.

So while extravert is the original spelling, extrovert is also accepted.

What Causes Extroversion?

The exact reason why people tend to be more extroverted or more introverted has been the subject of considerable debate and research in psychology. As with many such debates, the question tends to boil down to two key contributors: nature and nurture.

Genetics

Extroversion clearly has a strong genetic component. One study found that the interaction between more than 700 genes has a larger impact on personality than environmental factors.

Twin studies suggest that genetics contribute somewhere between 30% and 60% of the variance in personality traits, including extroversion and introversion.

Environment

While genetics play an important role, environmental influences also help shape personality. Sibling studies suggest that individual experiences carry greater weight than shared experiences in families.

Variability in this trait may be linked to differences in cortical arousal. Extroverts tend to need more external stimulation, while introverts tend to become stimulated very easily, according to some researchers.

Extroversion and Behavior

How does extroversion affect behavior? Researchers have found that being high in this personality trait is linked to a number of different tendencies. In addition to contributing to personality, this trait may also play a role in career choices.

According to researchers, extroversion is associated with leadership behavior. Since extroverts are more likely to assert themselves in groups, it makes sense that they often take on leadership roles when working with other people.

Those high in extroversion are often described as having a very positive outlook on life as well as being friendly, energetic, and highly adaptable.

As you might imagine, high levels of extroversion can be particularly well suited to jobs that require a great deal of interaction with other people. These might includes jobs in teaching, sales, marketing, public relations, and politics.

Introverts prefer less social interaction, so jobs that require lots of independent work are often ideal. Writing, computer programming, engineering, and accounting might appeal to a person low in extroversion.

How Common Is Extroversion?

While it might seem like everyone in your circle of friends and acquaintances is more extroverted than you, research indicates that extroversion is less common than previously thought.

In a study published in 2015, researchers found that extroverts tend to be overrepresented in social networks. Because outgoing, popular people tend to have a lot of friends, they are disproportionately represented in social networks.

The researchers also suggested that there are two key factors that determine who people become friends with. Extroverts tend to be very sociable, making them more likely to form new friendships than introverts. People also tend to form friendships with people with similar levels of extroversion as themselves.

While extroverts are more likely to become friends with other extroverts, introverts tend to forge relationships with both introverts and extroverts. To extroverts, it seems like most people are also extroverted because that personality trait is overrepresented among their group of friends and acquaintances. Introverts, however, might have a better grasp of the true structure of social networks.

Are You an Extrovert? Try Our Quiz

If you’re wondering where on the scale of extroversion and introversion you fall, our fast and free quiz can help you figure it out!


This quiz was reviewed by David Susman, PhD

Can You Become More Extroverted?

If you tend to be more introverted, you might wonder if it’s possible to become more extroverted. One 2020 study found that wanting to become more extroverted was one of the most common personal development goals.

This likely stems from the fact that extroversion tends to be more celebrated in modern society. Extroverts seem to gain social acceptance more readily, so there is little wonder that many people might want to enjoy that perceived ease when it comes to group belongingness.

Psychologists suggest that a complete shift in your underlying personality is unlikely. Personality has a strong genetic component, and studies generally show that the broad dimensions that underlie personality are relatively stable throughout life. In other words, you’re not likely to be able to change from a reserved introvert to an outgoing extrovert.

However, you can adopt more extroverted habits. Or, at the very least, you can take steps to feel more comfortable and confident in social situations.

Adopt Extroverted Habits

While you might be naturally inclined to spend more time alone or with a small group of close friends, you can act outgoing for periods when needed. For example, if you’re meeting a new client at work or attending a social event with your partner, you might try to act like an extrovert.

Research suggests that some aspects of personality can be adopted by making them a habit. So if you learn to become more extroverted in certain settings, you’ll be more likely to shift into that mode when you find yourself in those situations.

Be Intentional

Acting extroverted in social situations can be draining for most introverts. One way to deal with this is to adopt extroverted tendencies in cases that offer the most significant benefit. For example, you might try acting more extroverted at work or in social relationships.

Trying to be extroverted all of the time can lead to exhaustion and burnout. Being intentional about when you act more extroverted can ensure that you are not overdoing it.

Schedule Downtime

After “extroverting” in areas of your life that require it, you’ll likely reach a point where you feel exhausted by the amount of social contact you’re experiencing. Planning some alone time is a great way to recharge and restore your energy levels. 

Avoid Limiting Self-Beliefs

If you think you can’t do something because you are not extroverted enough (such as giving a presentation at work or attending a social event), spend some time examining your self-beliefs and self-talk.

You might not think that you can change your entire personality (nor would you even want to). Instead, you might tell yourself, “I can be more outgoing at the Christmas party,” or “I am capable of giving a great presentation.” 

Recap

If you tend to be more of an introvert, it is possible to “fake” extroverted traits to adopt more extroverted habits. Just make sure that you are practicing positive self-talk and scheduling time for yourself to recharge.

What This Means For You

If you are more of an extrovert, you probably still enjoy some time to yourself to unwind from time to time. And if you tend to be more of an introvert, you can find ways to adopt more extroverted habits as needed. In either case, learning more about your personality can give you a greater understanding of yourself, your preferences, and your needs.


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