5 Things to Consider When Seeking Therapy
Written by Rebecca Werts
For the past two years, we have experienced the indescribable. From the COVID-19 health pandemic to sociopolitical and racial unrest to everyday life, we’ve lost so much, have grieved so much, and have had to navigate life with a “new normal.” As a result, it’s easy for everything to take a toll on us physically, emotionally, and mentally. With 2022 now here (can you believe it?!?!), some are hoping for a better year, while some have lost hope. You may have questions such as, “Should I continue with the vision board and parties?” or “Are making New Year’s resolutions worth it?” Regardless of where you stand on the spectrum, my hope is that caring for your health is even more meaningful for you than it ever has been. With mental health concerns on a rise, many people are becoming more open to seeking therapy, but aren’t sure where to begin. Finding a good therapist can be intimidating, takes work and time, and can be overwhelming. As a supervised therapist in the state of TX and as a client (yes, therapists can benefit from therapy, too), my hope is to provide some guidance on how to jumpstart your search. Here are five things to consider when seeking a therapist:
Credentials/Qualifications
First and foremost, you need a therapist who has the proper credentials and qualifications to provide mental health counseling services.
This includes education (a master’s degree is typically required), an active state licensure, such as “Licensed Professional Counselor” (LPC) or “Licensed Professional Counselor-Associate” (LPC-A who provides services under supervision), “Licensed Marriage and Family Therapist” (LMFT) or “Licensed Marriage and Family Therapist Associate” (LMFT-A who provides services under supervision), or “Licensed Clinical Social Worker” (LCSW), certifications such as a “National Certified Counselor” (NCC) and so on.
They should also possess any other state/board requirements for practicing. The license type may vary from state to state, but they need to be a licensed professional with the proper credentials. In addition, your therapist should have experience and specialization in the area you’re seeking therapy for. For example, if you want someone who works with certain populations or specializes in trauma, anxiety, depression, self-esteem, couples, family, women’s wellness, etc., you can inquire about their experiences and specialties during your research or during your consultation with them. It can also help to seek referrals and recommendations from people/organizations you know and trust. Ultimately, your therapist should work ethically according to outlined code of ethics, as well as their state and board regulations.
Financial Options
Therapy can be expensive (trust me, I know), which is often a barrier for many people who desire to seek services. The good thing is, there are many options to consider when paying for therapy. Check with your therapist or their practice/agency to see whether or not they accept insurance, if they are in or out of network, offer a sliding scale (a set rate based on your income/household size), or if they offer/accept other forms of payment options. Telehealth has become more prevalent with the pandemic and may be an option, as well (to limit other expenses such as transportation). If you’re a student or employee, you can check with your university or employer to see if a limited number of sessions are provided through student fees or your Employee Assistance Program (EAP). Lastly, some counseling training facilities and non-profit organizations may offer referrals or low-cost and affordable services by graduate students (master-level or doctoral-level) interns.
Cultural Inclusivity and Humility
A therapist should be culturally aware, inclusive, humble, welcoming, and continuously engaging in cultural competency opportunities. As a client, you’re coming to therapy with all that makes up your identity. This includes race/ethnicity, gender, age, socioeconomic background, sexual identity, education, religion/spirituality, values, beliefs, and lived experiences. Your therapist should be inclusive, and responsive to who you are and what you bring into therapy. If you feel the need to hide or compartmentalize parts of who you are in order to make your therapist comfortable, then you may want to continue your search. Another consideration with this area is your own preferences. Do you prefer someone with similar identifiers as yourself? You could learn more about your prospective therapist through their website or therapy directories.
Empathy and Therapeutic Alliance
Your therapist should also be warm, empathic, reliable, kind, gentle, intentional, and respectful as you work with them. They should take the time to get to know you (your needs, values, preferences, concerns, etc.), invite you to get to know them professionally (their clinical style, theoretical/therapeutic approach, how they conceptualize change, etc.), and build a working therapeutic alliance with them. Being that it is a professional relationship, they should inform you of confidentiality and its limits, boundaries, your rights as a client, the nature of the therapeutic relationship, how your privacy is protected, and how you two can collaborate to reach your therapeutic goals.
Your Comfort Level, Connection, and Fit
Last but not least, you should explore and reflect on how you feel when working with a therapist. How do you feel with this therapist? Do you connect? Do you feel heard, seen, valued, and understood? Do you feel judged, criticized, and dismissed? Are they honest and authentic with you? Looking for a therapist can take time and you may have to “shop around” for the one you feel is a fit for you. If you’re currently in this process, don’t give up hope or settle for anybody. You want a therapist you feel will not only support you, but you feel comfortable and confident in working with them. Also, consider what type of therapy you want, and narrow your searches to those therapists. If you’re not sure of what type of therapy you want, explore referral options and consult on what those practices and agencies offer.
This list is not exhaustive and it’s honestly the tip of the iceberg—there is so much more to consider, and you may discover more of your needs and preferences as you navigate the process. But hopefully, this list enhances your journey with clarity, guidance, ideas, and considerations. As we enter the new year, and everyone begins to renew or open gym memberships, I hope you invest just as much towards your mental and emotional health.
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