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A Beginner’s Guide To Starting Therapy

Therapy is a journey full of trial and error, but can be the most rewarding process you can subscribe to. If you have decided you want to begin attending therapy, but are unsure how to get started, you have come to the right place! The most difficult part of this process is coming to the decision to look for a therapist, and now that you have that done, you have to find out how to proceed. This is where we come in.

1. Get Acquainted With Therapy

Start with your own preliminary research. Find out information about the different types of therapy (there are plenty out there!) and develop an understanding of what you are looking for. You can learn more about the different types of talk therapy here. If you understand which issues you want to work through, it will be very helpful in the searching process. If you are coping with depression, check out this Mental Treat article. If you are suffering from symptoms of anxiety, read this one.

**Spoiler from the anxiety treatment article:

  • Cognitive Behavioral Therapy
    • The most common therapy technique for coping with anxiety.
  • Exposure Therapy
    • The practice of exposing you to what you fear.
  • Dialectical Behavioral Therapy
    • Similar to CBT, but with some adjustments.
  • Art Therapy
    • Uses visual arts (drawing, painting, sculpting) in order to express emotions and process trauma.
  • Psychoanalytic Therapy
    • The purpose here is to resolve unconscious conflicts.

2. Set A Budget

Make sure you check your insurance coverage before you start this journey! You might be surprised to find out they cover more than you think, or you might need to make arrangements on your own. To find out if your insurance plan covers therapy, check your official insurance coverage information provided by your employer. You also can call your insurance provider directly to have any questions answered regarding coverage, fees, or anything else you may have. Your insurance card may also provide a plan name or membership type that you can look up online.

If therapy is not covered by your insurance, set yourself a price range. If you are comfortable with most prices, you will have plenty of options to choose from. If you are looking for cheaper options ($15o or less), you should consider how to find a therapist that fits your price range here. If you live in New York City or its surrounding neighborhoods, try here. If you live in Los Angeles or its surrounding neighborhoods, try here.

Please know that regardless of your financial situation, there are still options for you. Therapy can be very accessible if you do the right research. You can find the support you need, and keep it in your budget.

3. Search For A Therapist

Now, it is time to find the right therapist for you. Here are a few options on how to go about finding someone:

  • Mental Treat is a marketplace where you can find and choose mental health professionals who address your personal needs.
  • Talk with family or friends. If they see a psychologist, ask if they are happy with their choice and how they found their specialist.
  • Ask your physician for a referral. Their suggestions will be based on their experiences with them, but if you like your physician, it can be a great place to start.
  • Call a psychological association, your local mental health center, or the institute for mental health. They will have many reputable professionals to connect you with.
  • Talk to a clergy at your local church or synagogue. They are well connected to the community and have likely had others ask them for similar assistance.
  • Consult other online psychological directories.

It is important to note that if you are using a platform (like Mental Treat), that you should contact professionals through the platform, send them a message, and arrange a consultation or call to clarify details. This process can feel overwhelming, so stay calm and do not worry about that first call. Therapists are used to the fact that people do not know how everything works and can explain everything to you. They have interacted with people from many different experiences and backgrounds, so they will do their best to make you feel comfortable.

What To Do Before Your First Session

Similar to what you would do for any doctor’s visit, it is important to prepare the necessary materials in advance. Your insurance information (if applicable) and medical history. You could always ask your therapist or their office what specific materials you will need in advance. It would also be helpful to think about your goals for therapy before you start.

These goals can change as you go and do not need to be specific. Whatever you say (relationship, anxiety, depression), it does not mean you will just be working on that issue, but it will help your therapist understand what is going on in your life and how it all relates to one another. But it is okay to not have this figured out yet! You and your therapist can work together on this component.

How Often Should You Go To Therapy?

The answer to this question depends on several factors. Your therapist will assess everything you tell them and you will create goals and a treatment plan together. How long you have struggled with these feelings or issues, how much they impact your everyday life, and how motivated you are to resolve them directly influence the number of sessions you will have. Transportation, scheduling, and costs can all be factors that directly affect this. It is important to be as upfront as possible with your therapist so you can figure out what the best course of treatment will be in general. Do not be afraid to be transparent about your needs!

How To Understand You Are A Good Match

There really is no rule about how quickly or when you will determine if you and your therapist are a good match. However, you will probably have a feeling after the new sessions. Therapy is a process. So just because you are not feeling better after the first few sessions does not mean that therapy is not going to be helpful for you. If you are feeling doubts about the process, share this with your therapist. It is a very important part of the process; establishing an honest communication.

It goes without saying that when you choose a professional therapist, make sure their qualifications are legitimate. Search engines like Mental Treat verify a professional’s credentials so there is no room for doubt that your therapist is qualified.

Conclusion

Now, you are ready to go out there and begin your journey with therapy! Patience is key here. You will find what you are looking for. It can be an incredibly interesting process, but you will get the support you need and deserve. No matter what your situation is, someone is available to help! We wish you the best of luck in this process, and hope you consider Mental Treat’s platform to get started.

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