All people could benefit from therapy at some point. I started back in therapy a couple of months ago. I needed someone to help me sort through the stress I have been feeling. Yes, even psychologists and licensed professional counselors go to therapy. So whether it’s talk therapy about thoughts and feelings, or family therapy, I will give you some tips to help you find a good fit during your search for a therapist. But first I want to say a bit more about why therapy might be worth considering.

First, consider your health and if you’re getting the support you need. I’ve written about the importance of checking in with yourself to know how you are doing. There are many options and solutions for responding to difficulties once you notice a decrease in your health. Therapy is one of those invaluable resources we have.

If you notice difficulties with stress, tension with friends and family, or any other kind of emotional/mental health change I encourage you to consider therapy as an option. You’re human and all humans need support from each other. Not only that, but right now there is a surge of mental and behavioral health needs across our state, country, and the world. This trend is likely to continue. Needs will present differently based on the stage of the pandemic, the effectiveness of response efforts, and the populations being impacted. It has been predicted that behavioral health needs will peak 6-9 months after the initial outbreak, which will be around September-December, 2020. The experiences of isolation, stress, and uncertainty are some of the biggest contributors to behavioral health concerns such as depression, anxiety, insomnia, fear, interpersonal conflict, and problematic substance abuse (e.g., alcohol, cannabis, and others).

Reach out if you need help. Consider talking to a therapist to have someone listen, problem solve with you, and help figure out what ways you can best help yourself.

Consider why you are thinking about starting in therapy and what you want from the experience. This will help you in finding a therapist who is a good fit.

Research the kind of provider/therapist that would be good for you. You can use online directories like www.psychologytoday.com, www.therapyden.com, www.goodtherapy.org, or www.zencare.co (just a few examples). Another option is to ask your insurance company for a list of in-network providers. Your employer might offer an Employee Assistance Program, so be sure to ask your employer/HR representative.

Understand the wide range of cognitive behavioral therapy providers and therapy approaches. There are therapists with a masters degree (LCSW, LMFT, LMHC), doctoral degree (PsyD, PhD), medical degree psychiatrist (MD) or psychiatric advanced registered nurse practitioners (ARNP). Theoretical orientations (or types of psychology theories) are tricky and most are and can be very helpful. The most important thing is having a good connection and working relationship with the provider. If you are interested in medications you’ll need to look for an MD or ARNP. When the provider is licensed it means the provider has met certain criteria to provide mental health treatments and that they must continue their training to maintain their license. If you plan to use telehealth or video sessions, such as Pacific Rehabilitation Centers’ telehealth behavioral health services, you’ll need to make sure the therapist is licensed in your state (or where you are located during the appointments). Side note: if you’re most interested in getting help with setting and achieving goals you can also consider a life coach. Check out this link for more information.

Reach out to a handful of therapists. Don’t just pick one and stop. There is a chance that some good therapists won’t have availability. You can ask about a wait list and/or if they have any recommendations for other therapists that would be a good fit and might have availability.

Ask questions when reaching out to therapists. What is their background? Where did they go to school? Do they have a specialty? What is their treatment style? Notice how you feel when talking with them, even if it’s on the phone for that first information talk.

Discuss finances and budget. If you have insurance and plan to use it you can also call the insurance company to get information on your benefits and any copay or coinsurance requirements. Ask the provider about the cost of the first appointment and the cost of follow up appointments. Consider how much money you have for appointments and discuss appointment frequency and possible duration of treatment with the provider. If finances are a concern or a barrier ask them if they can help. Many therapists will have sliding scale fee schedules or might have recommendations for other providers or mental health services organizations that could be a good fit if they are not able to directly help out.

Let me know if you have any questions. I really am happy to help provide guidance.

Dr. Trevor Davis

If you would like to learn more about Pacific Rehabilitation Centers, please read more about us or contact us.