5 Tips for Starting Therapy

So, you want to start therapy, but you don’t know where to start.

For whatever reason, you just made an important decision to take care of your mental health. Whether you are new to therapy or returning to therapy, you just made a courageous decision, and we are here to help. Here are 5 tips to make your therapy journey meaningful.

1.      Finding the right therapist for YOU

Many people interested in therapy get overwhelmed with the number of therapists available. In many ways, therapy can be like dating… you meet someone you think will work out, only to be disappointed. The time and energy spent can be discouraging, however, when compatible it can be incredibly valuable. When looking for a therapist, do your research. Think about the goals you would like to achieve in therapy and look for therapists in your area who fit your needs. If you are looking for a grief and loss therapist, your search should focus on therapists who have education, training, and supervision in that specialty area. The therapist is there for you. You want to make sure that your therapist is honest, without judgement or bias and who will help you accomplish your goals. A good place to start your search is Psychology Today.

2.      Insurance vs. Out of Network

Therapy is an investment. Depending on the length of time, it can cost a lot of money. If you choose a therapist that is in network with your insurance carrier, there are several things you need to know. Insurance companies require therapists to disclose a diagnosis and, in some cases, will dictate the type of therapy you have access to and how many sessions you are given. Having an in-network therapist also means that you will be responsible for a co-pay, which is usually listed under specialist.

When you choose to see a therapist that is out of network (fee for service), there are no limits. No limits to how many sessions you can have, no limits to the types of treatment methods that work best for you, and there is no insurance company telling you if your concern warrants therapy. More and more therapists are opting to be out of network to ensure the highest standard of confidentiality and ability to provide flexible treatment options. Benefits to seeing a therapist who is out of network include but are not limited to, longer or more frequent sessions, privacy from family, friends, parents, and insurance companies, more time and creativity spent on crafting the treatment plan that best fits your goals, convenience, highly coordinated care, medication management combined with talk therapy, easy and quick start to therapy. You also want to keep in mind that most services that are not intended to address a diagnosis such as, couples counseling or group therapy are oftentimes not covered by insurance companies.

3.      Read the fine print

When you visit a new medical professional, you will be given forms to fill out. Therapists are no different. If you’re like most people, you may find yourself quickly glancing them over and signing. However, there are a lot of useful and important information on these consent forms. You will learn about policies and procedures regarding call/text/email in between sessions, last minute cancelation/ no show, crisis intervention/plan, fees for different types of services offered, social media policy, and breach of confidentiality notice. Many people make the simple mistake of just signing the forms and not keeping a copy for their records. It is important to remember to ask your therapist for copy of every form you sign.

4.      Ask Questions

Your relationship with your therapist is different from any other relationship you may have. Once you find the right therapist for you, you will begin to build rapport, trust, and unconditional positive regard. Having a strong and intimate therapeutic alliance also depends on communication. It is important that you feel comfortable enough to ask your therapist questions about the therapy process or your symptoms. Your therapist is not only there to listen, but also to provide constructive feedback and guidance. Examples of questions to ask you therapist may consist of:

            How do you set up counseling goals?

            What will therapy sessions be like?

            What kind of homework/reading do you give your clients?

             How do you determine if we are a good fit?

            How do I prepare for my first session?

5.      Be honest with yourself and your therapist

Therapy sessions are a safe place where judgement and bias are not welcome. Being open and honest as possible at all times will only make your sessions meaningful. If you are over 18 -years-old, your therapist is legally and ethically bound to confidentiality. This means that everything you say in therapy, stays in therapy, with the exception of suicide, homicide, and/or abuse. Having open and honest communication with trust allows therapy to work effectively and efficiently. The more your therapist knows, the more helpful they can be. Be clear, concise, and detailed, especially with symptom severity and frequency.

There is light at the end of the tunnel. Just know that by making the decision to reach out for support, you have taken a crucial step in feeling better and living a happier life.