Finding a therapist can feel a little like dating. The next steps may feel daunting but once you find the right match it is all honeymoon phase from there.
First of all, pat yourself on the back! You did it! You are on to the next few steps toward healing. Everyone needs a little support and accountability from time to time and that is what therapy is for! And I am so proud of you for being here. :)
Step #1 - Write it out
Take out a pen and paper and write down what woes you. What feels like it is missing? I’m not talking about just problems or conflicts in your life but topics or areas of your life you feel could be better. Some questions you can ask yourself:
How is work going for you?
How is home life for you?
How are your relationships? Friendships and romantic partners.
How is your communication with others? With yourself?
How do you cope with stress or hardships?
Step #2 - Pull out that health insurance card
Do you have United Healthcare, Aetna, Cigna, Blue Cross Blue Shield, Medicaid, etc.? If you do not have health insurance, that is okay! There are hundreds of options with non for profit organizations or working with students for no pay or sliding scale options.
Sliding scale, their typical rate may be $150 per session but if you are struggling financially they may be able to charge a $40 -$80 copay per session instead. Once you do gain health insurance the cost would go back to $150.
"It's never overreacting to ask for what you want and need." – Amy Poehler
Step #3 - Psychology Today
Put your zip code into the search bar, select the correct insurance, and what topics you’d like to focus on. This is not an extensive list but common topics of focus:
Anxiety
Life transitions
Grief/loss
Parenting
Self-esteem
Depression
Bipolar disorder
ADHD - attention deficit disorder (ADD - attention deficit disorder)
Autism
Schizoaffective disorder or schizophrenia
OCD - obsessive-compulsive disorder
BPD - borderline personality disorder
DID - dissociative identity disorder (otherwise known as multiple personality disorder)
Step #4 - Refine your search
Compile a list of 3 - 4 therapists you think match what you are looking for.
It is best to find a therapist who specializes in one or all of these practices. These are all common therapy practices you will see on profiles:
CBT - cognitive behavioral therapy
DBT - dialectical behavioral therapy
ACT - acceptance and commitment therapy
EMDR - eye-movement desensitization and reprocessing
These are all common acronyms you will see on profiles and their meanings:
Graduate student or provisionally licensed counselor - They will be receiving supervision and work under the support of this supervisor on all cases. Often they are pro bono or very cheap options.
LPC - licensed practicing counselor
LSW - licensed social worker
LCPC - licensed clinical practicing counselor
LCSW - licensed clinical social worker
Other factors that can influence who you are interested in - remember all people have implicit bias and this can affect how you interact with your therapist:
Sexuality
Gender
Religious views
Political views
Ethnicity
Step #5 - Call your insurance
Optional Step - Call that number on the back of your insurance card and confirm if this therapist is within your network, ask how much you will be paying out of pocket for services.
Step #6 - Contact them!
Reach out to the therapist via email or phone call and set up a consultation. Typically these are about 10 - 20 minutes of chatting with the therapist about your goals for seeking therapy. Please ask your own questions throughout this process!! Hearing how a therapist is able to respond to you in this consultation will tell you A LOT. Some questions to ask:
How much do you charge per session?
If I have _____ insurance what would my co-pay be?
Do you have sliding scale availability?
What is your style of therapy?
What is your late cancellation policy? (no-show policy?)
Do you offer telehealth services?
Who is your average clientele?
What is your availability?
Does it align with your preferred availability?
If you feel as though you are a match - then that’s it! Congratulations. You found yourself a therapist!
If you do not think you are a match - that is OKAY! There are hundreds of other therapists eager to support you and you can look into options such as group therapy or even higher care services such as an IOP - intensive outpatient program.
Again, I am proud of you for being here! You are not alone!
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