Ok, you’ve committed to seeking help, but not sure where to start. When it comes to choosing therapy we often ask ourselves, which one is truly best for me? Is it Individual Therapy, Couples Therapy, Family Therapy, Cognitive Behavioral Therapy, Exposure Response Prevention, Dialectical Behavioral Therapy? There are so many types and modalities of treatment that the list can feel endless. And while skill level of the clinician is important, I have found that you determining who you vibe with and trust is most important. Finding the right mental health professional for you is an important step in making the changes you want to see in your life. A trustworthy and knowledgeable counseling professional will be a valuable ally. It may take a little time and persistence to locate this therapist or assemble a team of therapists, but this is crucial to getting the care you need, getting the most out of your treatment, and achieving your goals. Here are some valuable and simple tips to get you started.
When trying to find a therapist, it is helpful to get a referral from a trusted friend, family member, doctor, or listings from your insurance company to narrow the search. You may also check with your local college/ university counseling office or diocese counseling office as well as look on credible websites such as Psychology Today where you can read bios, find reviews, see photos, and other information about the counselors in your area.
If you find a therapist you are interested in, call them. Talk with them and ask any questions you need to ensure its a good starting point. Some helpful questions to consider asking are do they have experience with your concern(s) or qualified to support you in accomplishing your goals, what are their hours, what are their billing options (self pay, insurance, sliding scale,etc)? Sometimes, you may even be able to tell it will be a good fit based on the way the counselor answers your questions during this initial call.
Once you’ve found someone that could be a good fit and you have scheduled an appointment, make sure you have a good rapport with them meaning you feel comfortable, safe, and can communicate easily and honestly. You should feel as though they have a good understanding of you based on the information you’ve provided and that you have a plan in moving forward to reach your goals. Give this process about three sessions. If you are still unsure by the third session, you may consider additional options. Remember your well-being is too important to settle because someone is nice or you don’t want to hurt their feelings. Your care is not about us (the counselor), it’s about you. It’s not our job to take offense to not being your right fit. This is your life! Find someone who can be helpful.
This part is on you. Motivation towards your growth is important and your responsibility. Make sure you keep appointments. Don’t be afraid to take notes and put into practice the objectives you take away from your sessions even if your therapist doesn’t assign specific work to be completed. One of the biggest components of growth I’ve seen from a therapeutic experience is your willingness, motivation, and level of effort. If you enter therapy with half-hearted effort, you will get half-hearted outcomes, I don’t care how qualified the therapist is. Be good to yourself and give yourself the attention you deserve to reach your goals.