Psychotherapy is a type of treatment used to help someone who is struggling emotionally. While attending therapy is common for those who have a mental health diagnosis. Going to therapy does not mean you need or have a diagnosis. Some people come in to address their grief or after a divorce. In these situations, therapy is brief and focused.
When you are searching for therapy, there are a few things that you should know. Below is my list of the “need to knows” when starting therapy.
- You have a choice. Sometimes, your primary care doctor will refer you to a therapist within the network and assign you a therapist. Know that you have the power to choose your therapist. If you start therapy and don’t like your therapist, you should bring it up and discuss it. If you still feel uncomfortable in therapy, you have the power to “fire” your therapist.
- Not all therapists are created equal. Different therapists have different degrees or levels of training. Depending on training placements, therapists may or may not have experience working with someone with your specific needs. PhDs are not inherently more skilled than master’s level therapists.
- You can interview your psychotherapist. Feel free to interview your therapist and ask them all the questions when in the free-consultation call. Remember, you are the expert of you – not the other way around. You know what you are/are not comfortable with sharing.
- Find connection. When looking for a therapist, if you don’t feel like you can be open and honest with them, move on. Trust is built with time; however, if you’re not feeling safe in the session, you should discuss, and if that doesn’t help, discontinue.
- Therapy is not limited to the rich. Find a therapist that takes your insurance or use a therapist directory that offers low-cost therapy services. I am a provider on Open Path Collective with a fixed fee ranging from 30 to 60 dollars for individual clients. Most providers set aside slots for low-cost clients. Review your budget and go from there.
- There are different types of therapies. Depending on your therapist’s training, you might have a session that is structured, open-ended, or a mix. A good therapist will meet you where you’re at, but clinics specialize in a specific model, i.e., CBT or Psychodynamic. If you don’t know, ask them what a session would look like to get a better idea.
- You can ask for your preferences. Whether it be male, female or non-binary, LGBTQ+, Latinx, Asian, Black, older, middle-aged, etc. You have a choice. Life tip: If you describe yourself as a “people pleaser,” be sure to voice your preference, even for the seemingly unimportant things. You don’t have to tell them everything all at once. Trust is built with time; slowly open up when you’re ready. Don’t feel obligated to share more than what you’re comfortable with sharing.
- Therapists are generally good people. Most, if not all, people who become therapists want to help people. Also, most therapists also attend therapy.
- Finally, get ready for some changes in your life. Therapy will help you in ways that you didn’t know you needed. Know that therapy takes time, and sometimes it gets uncomfortable before it gets better.