How To Get Started In Therapy

A Quick Guide To Navigating The World Of Mental Health 

Mental Health Awareness Month may be coming to an end, but that doesn’t mean the conversation should stop. There are several great resources available that can help keep the conversation going to help you on your own mental health journey including NAMI and Mental Health America. Interested in exploring therapy? Below are some key steps to getting started and finding a great match.

Start With The Basics 

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Finding a therapist is a lot like finding any other health specialist.   If you plan on using your insurance, check your policy to see what is covered. Many therapists do not accept insurance, but do offer receipts for out of network benefits and flex spending accounts. Think about location, do you want them close to your work or home? Many therapists offer teletherapy, a great and effective option if you travel a lot or wouldn’t be able to make to an office every week. Next, would you like your therapist to specialize in something, like adult trauma, work-related anxiety or grief? Do you want specific characteristics like a man or women, person of color and/or LGBTQ therapist? No, your therapist doesn’t have to look like you to understand you, most important is that you feel you can be open. Most of this information is available by looking at profiles on Psychology Today, Therapy for Black Girls and Open Path Collective. Grab a cup of tea or a glass wine and dedicate some time looking through profiles.

Ask For A Consultation

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Once you have a list of people you would like to reach out to, request a consultation. The majority of therapist offer complimentary phone consultations and this is an opportunity for you to ask questions and get a feel if this a therapist you are interested in working with. Verify the information you gathered from their profile and ask what you would like more information on. The therapist will likely ask about the reasons why you are seeking therapy to verify they are comfortable working with those topics so be ready to share about yourself. If you both agree this is a good match, schedule an appointment!

What To Expect During Your First Session

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Therapy can be awkward and uncomfortable at first; we get it. Being asked to divulge your life story to a stranger can be a lot, however, it will become more familiar and less awkward over time. The first session is called an Initial Assessment and you be asked to share more details about who you are and some of your life experiences. It can be hard to talk about yourself if you are new to the process, but being open and honest will help build the relationship with your therapist to get to the issues that brought you to therapy. Remember that therapist are not your friends so they will not be sharing their life story; if you are looking for a more peer-like experience consider group therapy which is a great way to connect with people who are going through similar challenges as you. Your therapist should be proving a space that feels nonjudgmental, objective and confidential to help you become more comfortable.

Decide On Your Goals

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Whether you are there because you want to check in with yourself or you have been diagnosed with Depression or Bipolar Disorder, you should come to therapy sessions with goals in mind. Therapy is a lot like going to the gym. Showing up alone doesn’t get the job done, you have to put in the work. Work with your therapist on what the focus should be and what you would like for things to be like in 3 months, 6 months and the next year. There is no scheduling progress, but goals help you and your therapist stay on the same page and remain focused.

I’m In Therapy, Now What?

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You did the research, made the call, set your goals and now you are in therapy. Congratulations! Now what? Stick with it. Every experience is different, and therapists have varying styles of practice, but you should feel that you are building a connection and have set goals and a purpose. Like the gym, you will not see changes overnight and you get what you put into it. I recommend a minimum of 12 sessions to really experience the therapy process. Has it been a while and things still don’t feel right between you and your therapist? Discuss it with them and see if you can get back on the same page. If that doesn’t help the issue, you can always explore transferring to a new therapist. You have to do what is best for yourself. The therapeutic process can vary as some see progress sooner and for some it takes a while to get to the root of an issue. Sometimes when dealing with trauma or emotions you have never dealt with before it can feel worse before it gets better. It’s all normal and part of the growing experience. You have taken a brave step. Be present in the journey – work for it. Cheers to moving towards a healthier life.

Stacey Younge, LCSW is a Licensed Clinical Social Worker and owner of Sixth Street Wellness. Her private practice focuses on utilizing both traditional therapy and tele-behaviorial health specializing in depression, anxiety and trauma. She is also the Senior Youth Clinician at a community mental health center in Harlem, New York specializing in adolescents and justice-involved youth. Stacey is a California native, runner and mental health advocate who is here to help you.

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