Disclaimer: written by someone who is not an actual therapist...yet.
For those of you that don’t know, it’s officially World Mental Health Day! Today is all about raising mental health awareness and making a collective effort to support those who may be struggling. So, reach out to a friend today or even reach out to a stranger, because everyone is carrying their own baggage and invisible weights.
The National Alliance on Mental Illness found that in 2018, 1 in 5 adults suffer from some sort of mental illness--and that’s just the statistic they got from people who actually reported it and know that they have one. I have a hunch that it’s much, much higher. For most people, depression and anxiety are the most common forms of mental illness. Mental illnesses are buzz words in pop culture right now, but how do you know if you have one?
Well, there’s not really a short answer I can give you. But I will tell you that the best time to seek out therapy is when your daily routine is being interrupted by your behaviors or feelings and things feel dysfunctional. If you’re so stressed you can’t sleep, so anxious you can’t control your bowel movements, or so down that you feel like you can’t get out of bed--that’s the perfect time to seek out help. A lot of people find ways to deal with these issues on their own by meditating, talking with friends, or using other coping skills like listening to music or taking a long drive. But sometimes it’s not enough.
Therapy is becoming a normal thing in society and I think that’s absolutely wonderful. But one of the first questions that I get is usually: how do I find a good therapist? So, in honor of World Mental Health Day, I want to walk through those steps with you. I’m going to step down from being a mental health professional and focus on my personal process in finding a great therapist.
The first step is, you guessed it, Google it! Search for therapists in your local area. Make a short list that are within driving distance or have the hours that would work best for your schedule. The Psychology Today website is an amazing resource, it lists phone numbers, bios, and websites for each certified therapist in your town. Next, do a little digging. On the therapist’s website, they should have information regarding their practice and specialties. Your therapist could be many things, including an LPC, LCSW, or PsyD--but don’t let those acronyms scare you, they are just telling you what they got their degrees in: counseling, social work, or psychology. Luckily, all of these fields are considered social science, which means they study most of the same things. Some therapists specialize in family therapy, couples therapy, play therapy, and a hundred more things. Find one that fits best for you! I personally chose my therapist because she specialized in anxiety and life adjustments, which is exactly the kind of support I needed at the time.
On the webpage, you may see therapists describe their practice as “CBT” or “Solution-Focused” based. Don’t worry, these are just different types of therapy. And these two are the most common practices used because they work so well. Cognitive Behavioral Therapy (CBT) focuses on your thoughts and how those are influencing your feelings. Solution-Focused mainly focuses on goals and working through present troubles. I personally love CBT, but you’ll have your own personal preference once you try out a therapist.
After you find a therapist, it’s important to see if their rates are listed online. Some therapists can be pricey while others offer sliding scales and some can even be covered by insurance. Some private insurances offer something called EAP benefits, which can make 5-6 therapy visits free!
After that, give them a call and make an appointment. Going to therapy can be scary and downright awkward. But don’t worry too much, they’re trained in how to defuse the awkwardness. After your first session, evaluate how it went and make sure your therapist is a good fit for you. Assess whether or not you’re getting something out of it, you felt heard, and that you feel a little different once you leave the office. That’s the sign of a good therapist. Lastly, give yourself a pat on the back because going to therapy isn’t an easy task. Even calling to make an appointment can be dreadful. But it’s worth it in the long run. Better days are coming.
Happy World Mental Health Day, to all of the allies, supporters, professionals, and survivors.
Xoxo,
Beth
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