Are you considering therapy?

Benefits of Therapy

• Your mental health is just as an important as your physical health.

• Meeting with a mental health professional can be helpful to manage different challenges in your life.

• Ultimately, therapy is a personal choice. Below is a guide to find the right therapist for you.

1. Understanding Your Needs

• Assessing Your Mental Health Goals

  • Examine the reason you want to seek out therapy.

  • What is currently impacting your day to day life?

    • Is your mind racing particularly at night or at work?

    • Do you notice changes in your mood?

    • Have other people mentioned it might be helpful to talk to someone?

    • Have you experienced a recent trauma or are events from the past impacting you today?

    • Do you want to learn ways to help you feel more calm or confident?

• Types of Therapy

  • Therapy is like alphabet soup. There are so many acronyms in the mental health profession in terms of the modalities used to the type of therapist.

  • Search different types of therapy.

    • Cognitive Behavioral Therapy (CBT) - This approaches examines the connection between your thoughts, emotions and behaviors.

    • Eye Movement Depensation Reprocessing (EMDR) - This highly researched approach works to address trauma symptoms and other challenges.

    • There are tons of other modalities: DBT (Dialectal Behavioral Therapy), CPT (Cognitive Processing Therapy), or IFS (Internal Family Systems). Doing a quick Google search can give you a brief overview of the different therapeutic approaches.

• Personal Preferences

  • Reflect on who you want to see. Consider gender, cultural background, age, and communication style considerations.

  • Make sure you find a good fit. You want to find a therapist who has experience with your presenting problem. For example, if a prospective client, reaches out to me for eating disorder treatment or play therapy, I refer them out. I do not have the training to assist individual dealing with eating disorders and I do not see children. I work with adolescents and adults.

2. Researching Potential Therapists

• Where to Start Your Search

  • Psychology Today or Therapy Den are two of the most common directories.

  • Seek a referral from a trusted source. This may be a family member, friend, coworker or medical provider.

  • Check out your community to see what’s available near you.

  • Telehealth is here to stay. You may choose a therapist in Arlington, TX and you live in Austin, TX.

• Check Qualifications

  • You want to make sure the provider is a licensed professional. Examples include: LCSW (Licensed Clinical Social Worker), LPC (Licensed Professional Counselor) or LMFT (Licensed Marriage and Family Therapist).

  • Explore their experience and specializations.

3. Narrowing Down Your Options

• Location and Accessibility

  • Ask yourself do you want in person or telehealth. It’s ok to have a strong opinions on this one. I offer both options. It is a client preference.

  • Do you want to use your insurance or pay out of pocket?

• Cost and Insurance

  • Does the therapist accept your insurance?

  • Check out your insurance behavioral health coverage.

  • Does the therapist offer payment plans?

• Initial Consultation or Phone Screening

  • If offered, use a consult or phone screening to help get your questions answered.

  • You want to feel heard in the first interaction.

4. What to Expect in Your First Session

• What Happens During the First Appointment

  • Setting expectations about therapy. I offer information about privacy and confidentiality.

  • Overview of the intake session, future sessions, and how to cancel or reschedule an appointment.

  • My approach involves asking the client what is bringing them to therapy NOW?

  • I follow up with questions about sleep, eating, mood and safety.

• Building Rapport

  • It is important you feel comfortable with the therapist. Ask questions. Listen to your gut.

• Evaluating Fit

  • After the first session, take time to reflect on your feelings and the therapist’s approach.

  • Pay attention to any red flags to watch for (feeling judged, uncomfortable, or misunderstood).

5. Making the Final Decision

• Trust Your Instincts

  • Trusting your gut about whether the therapist is a good fit.

  • Understanding that therapy is a journey, and it’s okay to change therapists if necessary.

  • Ask questions of your therapists.

  • Identify what your goals are.

• Commitment to the Process

  • Therapy may take time, but consistency is key for progress.

  • Setting realistic expectations and being open to the therapeutic process.

  • Share concerns with your therapist.

Conclusion

• Reaffirm the importance of finding a therapist who feels right for you.

• Switching therapist is an option. It is your choice.