Finding an experienced therapist that fits you can be a difficult process. Your ideal therapist should have both professional experience and a personality compatible with you.
Therapists can be found working in private practices, medical schools, hospitals, community mental health centers and treatment programs. Many have earned doctorates or master’s degrees as well as licenses from their state’s governing bodies to operate within these environments.
Getting Started
Your initial session provides an opportunity for you to discuss why and what issues might come up during treatment, while setting goals.
Before scheduling your initial appointment, compile a list of potential therapists. Your insurance website or asking your physician may have recommendations; many therapists also publish biographies online so that you can learn about their background and approach.
By using this information, you can narrow down a list of potential therapists for an interview by phone. Ask about their fees and whether or not they accept your insurance plan; as recommended by the American Psychological Association (APA), inquire as well about their credentials as a therapist as well as how long they have been practicing as such.
Some individuals prefer working with a therapist from their community or who has experience working with members of that community – this is known as cultural competence and can be an important consideration for some individuals.
Finding a Therapist
Finding a therapist you feel comfortable with can be challenging; you may need to interview multiple candidates before finding one you prefer. A great place to begin searching would be asking friends and family members for recommendations; doctors, lawyers, or other trusted professionals such as financial advisers could also have recommendations. If you don’t have insurance, check if there is a program at a community mental health clinic that offers low cost or free therapy therapy options in your area.
Visit your library or community center and search bulletin boards, where names of therapists with contact details might be listed. Alternatively, ask your insurance provider as they might provide a list of providers in your area.
Consider both your needs and preferences when choosing a therapist, such as whether or not they share aspects of your identity (e.g. neurodiversity or queer). Also take into consideration your schedule; perhaps an evening or weekend availability would work better for you.
During Therapy
On your initial session, your therapist will likely ask about your family history, traumatic events, current relationships and work/school life. Additionally, they may discuss any challenges you’re currently facing and what has been done so far to manage them. Your sharing is confidential except in rare instances or if the therapist believes it may harm either yourself or others.
Based on your circumstances, they might also discuss your expectations for therapy and establish some ground rules (e.g. how you’ll reach them between sessions; their office policies regarding missed or cancelled appointments); additionally they’ll likely go over their education and licensing credentials.
If you ever feel physically uncomfortable during therapy sessions or feel that your therapist is making your life harder in any way, don’t hesitate to voice your concerns and speak up! Your paying them to assist, not add unnecessary burdens. Remember that therapy is something you can leave at any time for any reason.
After Therapy
Your first session in therapy will likely involve an assessment of your current mental state and motivations for seeking help, along with setting goals and exploring methods for moving forward. It is also an opportunity to meet your therapist and ensure they are an ideal match.
Therapy can be emotionally taxing, so don’t be alarmed if some sessions leave you more exhausted than when they began. This is perfectly normal as therapy helps work through difficult emotions – not an indication that something isn’t working!
Establish a beneficial post-session routine that helps alleviate feelings of fatigue and emotional exhaustion after therapy sessions. Showering, listening to soothing music or enjoying a cup of tea can all be effective ways of helping manage fatigue; reading a book or getting massage are great activities to incorporate into your regular schedule as a means of centering yourself while alleviating therapy-induced exhaustion. By including these activities into your regular schedule it will give you something to look forward to and make therapy-related exhaustion more manageable.