Beginner Guide To Therapy
Finding the right fit
You've decided that you want to give therapy a try. What is therapy? Where do I find a therapist? How do I know if I will like them? Where do I get started? These are probably all questions you’ve considered. Do not worry, we can walk through this together.
When starting your search for a therapist it's best not to pick the first therapist that comes up on a google search: ‘therapist near me’. Just like any other medical health professional you want to be able to feel a sense of trust and safety with your decision. Fortunately, there's a variety to pick from when searching for a therapist. In order for therapy to work it’s best to make sure you find a good fit. You're gonna dig into some pretty personal stuff! You don't want to just do that with anyone.
First, figure out what you are needing
In order to find a therapist that's a good fit for you, it's best to better understand your own therapeutic needs. Asking yourself reflective questions such as: What am I struggling with right now? What do I want to work on? Do I want to build coping skills, process my past etc.? What am I seeking in therapy? Do I prefer a female therapist or a male therapist? Do I prefer someone who has a religious background or is neutral? Do I prefer in person sessions, virtual sessions, or hybrid. How often would I like to go to therapy? Weekly, biweekly, monthly? How much am I able to invest in mental health?
There is no right or wrong answer to these questions, it's all about your personal preference. Once you reflect on these questions you will be able to start your search for a therapist that can best meet your needs.
What does it mean to be a good fit?
Every therapist won't be the best therapist for you. And that's okay! When starting your mental health journey it's important to better understand what it is you are needing and what it is you are looking for in a therapist. This is someone who you will potentially explore different emotions and experiences with. You want to be able to feel a sense of comfort, safety, and trust with your therapist. You may feel all of this and still feel that it is not a good fit. That is also okay! It will take some exploring and time to better understand what a good fit means for you. A consultation is a perfect opportunity to explore potential therapists.
What is a consultation?
A consultation is an opportunity to meet with a therapist to see if they are a good fit for you. You can expect consultations to typically last 10-30 minutes. Some therapists charge for their consultations while others provide them free of charge. So you will want to clarify rates with the therapist when scheduling the consultation. Consultations can be over the phone, in person, or through teletherapy.
You're going to want to set up a few consultations. This gives you the opportunity to see your options and better understand what your preference is in therapy.
What to expect in a consultation
Within this time you have the opportunity to get a feel of the therapist and explore more information about their practice. This is also an opportunity for you to describe your own needs in therapy. Like any relationship, the counselor client relationship takes more than one meeting to know if the therapist is right for you. But within the consultation you can get an idea on your comfort level, if the therapist has the expertise you are looking for, and to get more information on cost or insurance.
Your therapist may ask you questions such as what brought you to counseling, your history with therapy, what do you want to gain from therapy, etc. The therapist will also tell you more about themselves and their expertise and experience. This is an opportunity for you to also ask your potential therapist questions. Try to assess what is important for you to know in order to feel a sense of comfort and safety in opening up to your therapist.
Below are a few questions you can ask your potential therapist:
Is therapy offered in person or online?
What should I expect from a typical session?
What type of treatment styles will you use?
Can you explain those treatment styles to me?
Am I charged for cancellations or no shows?
Are you religious? How does this affect your approach to therapy?
How do I know that therapy is effective?
How much experience do you have in treating concerns like my own?
What does a typical session look like? And how long are the sessions?
How much do you charge? Do you offer a sliding scale?
What are your beliefs surrounding ____ and does this impact your work?
Now What?
Now that you have completed the consultation meeting. Give yourself time to consider your options. Do not pressure yourself into selecting a therapist if you are unsure at the moment. You are going to want to assess your comfort level, did you feel heard, understood, or that the therapist's experience aligns with what you're looking for?
You're allowed to take time to consider your options if needed. Here are some things you can say:
“I really appreciated meeting with you today and getting to hear more about your work. I am currently considering my options to see what is the best fit for me. What's the best way to follow up with you if I have any questions?”.
“I am going to take some time to sit and consider the things we discussed today in this consultation. What is the best way to schedule my next session if I decide I am ready to move forward?”.
If you are ready to move forward with a therapist, schedule your first session, keeping in mind that it takes more than a few sessions to determine if this is a good fit. When you are ready to move forward with a therapist you are ready to move on to the next phase and starting the therapeutic journey. Read more on the next blog on: What To Expect In Your First Therapy Session.
To find a therapist you can go to:
