Therapy 101: Getting Started by Kendra Dillon
Are you thinking about starting therapy for the first time or returning to it and unsure where to start? I have been there, both going for the first time and finding a new therapist after taking a several year break from going. Starting therapy, regardless of your history with it, can be incredibly daunting. Despite this, therapy is a great option for many individuals as it teaches individuals strategies for coping with mental health as well as better understanding of it.
First, I want to encourage you to think a little bit about why you want to go to therapy. There are no wrong answers for your why, no issues too small or big! There are many different types of evidence-based therapies available that can address each unique concern you may have. Some examples include cognitive behavioral therapy
(CBT), exposure therapy, mindfulness-based therapy, psychodynamic therapy, and dialectical behavior therapy (DBT). It is not uncommon for therapists and counselors to utilize a combination of techniques in order to best meet your needs. However, it is also important to note that certain mental health professionals specialize in certain areas and/or techniques. Thus, if you have particular interest in exploring certain types of therapy over others, this may be something to consider when looking for a mental health professional.
After considering why and what types of therapy you might have an interest in, it’s time to look for a mental health professional. In my experience, I also have found that it is helpful to consider personal preferences you may have that will allow you to feel most comfortable in therapy. This could look like you identifying an “ideal” age range, gender identity, and cultural background that may allow you to best connect with your professional of choice. An additional factor to consider is whether or not they offer in-person and/or online services.
It is important to make sure that whoever you choose to see is licensed. But what does this actually mean? There are three main types of professionals that you are likely to meet with for therapy (Fagan 2023):
1. Counselor
2. Therapist
3. Psychologist
Although there are many similarities between them, there are also many differences ranging from licensure to the types of issues or disorders they are trained to treat. Counselors may or may not have a masters degree whereas therapists are individuals required to have their masters degree in counseling or similar fields.
Licensure requirements for counselors vary by state. Although both work to treat a variety of mental health problems, counseling treatment plans are often shorter term than therapists’ plans; however, this is not always the case. Psychologists, in contrast, are required to have either a PsyD or PhD, both of which are doctoral level degrees.
While psychologists do work to treat various different disorders, many others specialize more in specific disorder types. All three licensed professional types may diagnose and create treatment plans unique to each client.
Last, if you have insurance, it might be beneficial to check whether or not certain individuals of interest are within the network, and if they are, to check with your insurance to confirm if and how much the required copay might be with each visit.
However, it unfortunately is also important to be aware of the fact that certain insurance companies may raise insurance prices in response to diagnoses you may receive within therapy. If this is a concern, it is advisable to discuss this with your insurance and also with your mental health care provider. If costs, with or without insurance are too steep, this may also be an issue that you can solve by working with the staff at different therapy offices.
Once you narrow your search down to a few different professionals you might want to see, the final step in returning to therapy is scheduling an initial consultation appointment. These appointments can be scary, but they are also important not only for your provider to get a better understanding of who you are and what goals you aim to accomplish in therapy, but also for you to get to know your professional and decide if they are a good fit for you.
If for any reason, however, you do not feel comfortable with the provider or simply do not feel like they are a good fit for you, know that you have complete freedom to have a conversation with them about your feelings at the next appointment you have with them which might lead them to refer you to another professional they feel could be a better fit for you. If this, understandably is not your choice of action, it also is completely okay to cancel follow up appointments (within a reasonable time as determined by your office of choice) and seek out a new consultation appointment within the same or even completely different practice. Therapy is meant to be for you which means that if it doesn’t feel like a good fit, licensed professionals will understand if you choose to pursue a different route after one or even more sessions. Afterall, their job at the end of the day is to be there for and to help you!
Thank you so much for reading and congratulations for taking the first step(s)
toward and good luck on your journey in therapy!
Sources:
“5 Tips for Getting the Most out of Therapy.” Great Lakes Psychology Group, 8 June 2023,
www.greatlakespsychologygroup.com/telehealth/5-tips-for-getting-the-most-out-of-therapy/.
Fagan, Abigail. “Psychologist vs Therapist vs Counselor: What Are the Differences?”
Psychology Today, Sussex Publishers, 12 Apr. 2023,
www.psychologytoday.com/us/basics/therapy/psychologist-vs-therapist-vs-counselor.
Additional tools for when you may be in crisis:
U.S. Crisis Text Line: 741-741
Ohio Mobile Response and Stabilization Services: 1-888-418-MRSS (6777)