Written by: Dr. Lauren Aikin-Smith (she/they)
Many people contemplate therapy for weeks, months, or even years before taking action. There may be several possible barriers to starting therapy, such as time, cost, nerves, and finding the right fit. For some people, the search can be so overwhelming or daunting that they end up quitting before they get very far. It’s hard to know what to look for or where to begin. Here are some of our top tips to keep in mind when looking for a therapist.
Lower Your Barrier
First, think about what’s going to make it easiest for you to attend. Is it important for you to attend in person in order to connect and pay attention? Then maybe a place close to your house or workplace is your best option.
Will attending virtually on a telehealth platform be better for your schedule? If so, you will need access to a quiet and comfortable place for telehealth appointments. Think about what days of the week and times of the day will be best for you to attend. Lowering your barrier and having a plan for what will work best for you will help you stay consistent and reduce stress.
Budget
Think about your monthly budget and pre-plan a number you are comfortable paying for therapy services, whether it is a completely out-of-pocket expense or just a co-pay.
If you are planning to use insurance, you should reach out to your insurance plan beforehand to understand whether or not your deductible will apply to your mental health appointments and what your co-pay will be. Then, once you choose a provider, double-check that they are in-network with your insurance. Your insurance company can also provide you with a list of therapists and counselors who are in-network with the insurance company, and you can begin there.
Goals
Take some time to think about (and write down) what you want to get out of therapy. Are you looking to learn new skills? Work on past experiences or traumas through an advanced modality, like EMDR? Some of both, or you are totally uncertain? It’s ok if you aren’t totally sure, but having an idea of what you’re doing there and what you want to see in the end helps guide the process.
Next, take some time to consider whether or not your expectations are realistic. You won’t become a completely different person through therapy. But you can become a different version of yourself.
Thinking about your goals beforehand and writing them down will help as you read therapist profiles, consult with therapists, begin your intake appointment, and start making a plan with your new therapist.
Vibe & Personal Connection
It’s normal for the first therapy appointment to feel a little awkward or uncomfortable. It’s challenging and maybe even a little bit weird to meet a new person and suddenly start talking all about yourself. Don’t run just because of some discomfort. Give it a few sessions before making a final judgment.
However, if the vibe feels “off” or your gut instincts are telling you it’s a bad match, don’t ignore it. The therapeutic relationship is extremely important and one of the most significant indicators of therapeutic success. You shouldn’t feel judged, and over time, you should grow more comfortable and safe enough to share private information and be vulnerable. A good therapist will help you feel heard and take time to build rapport throughout the relationship.
Going to therapy is a big step, and there is a lot to consider when making the first appointment, whether you’ve never been before or you’re coming back after a hiatus. The process of finding a therapist or counselor and establishing a good rapport is essential to your success.
To schedule an appointment on telehealth or at our office in Pittsburgh, PA contact us here or email info@elementspgh.com
or call 412-587-6020.
The information contained in this blog does not replace professional treatment or diagnosis and is for educational purposes only.
