Where do I find a therapist?

If you have insurance, the best place to start is to call your benefits line and ask what your outpatient mental health benefits are and who are local providers that are in network. You could also do a standard search online for local therapists and be sure to check out their website to view any biographies prior to calling/emailing. 

Another resource is www.psychologytoday.com and you can filter the results to include the insurance you have, presenting concerns, and location.

How do I choose a therapist? 

After viewing website biographies and pictures, people may have an idea of who might be a good fit for them. When calling a therapist, make sure you clearly communicate what the presenting issue is upon initial contact. You want to make sure you are paired with a therapist who has experience with your presenting issue especially if it is a niche concern. Many people have had poor experiences with therapists as children or adolescents, as they may have been forced into therapy, and are thus skeptical to try it again. Give it another try now that you can choose who your provider is and are more in control of the situation.

Now what?

Expect the first couple of sessions to be a lot of information gathering and not what a typical session will be like. I recommend going to therapy for about 3-4 sessions before you determine if your therapist is the right fit for you. Therapists have different treatment modalities and interventions that are used to help with your goals, so that could be a factor that determines if it is a good fit. Building rapport and a connection with your therapist is essential, so do not be afraid to terminate the service if you do not feel like it is a good fit. For change to happen, trust and rapport needs to be present between a client and therapist regardless of the presenting issue and what modality is used. 

Also, keep in mind that to build the therapeutic relationship and see changes, a minimum of six months is a wise investment. It is beneficial to view your therapy appointments like other appointments and make sure you are attending them and prioritizing them like you would a medical appointment. 

What to Expect?

Therapists do not have magic wands, but they do have the knowledge and expertise to help you improve your current coping skills, validate your emotions, and help you process situations without judgement. Therapists will not tell you what you should do but will show support, help you see other perspectives, and will help you reframe your thinking, amongst a myriad of other techniques. Expect to get out of the process what you put into the process. It is important that you are honest, consistent with attendance, and implement what is discussed during therapy in your day-to-day life in order to experience change. 

As a therapist who sees a therapist, I can truly attest to the benefits of therapy. The returns on this type of investment are immeasurable. It is never too late to heal, mend relationships, improve your functioning and to love yourself. You deserve time to vent, feel validated and supported as part of your self-care routine. I hope that you will experience first-hand how therapy can help you evolve into a better version of yourself.