Finding the right therapist can feel like an overwhelming task, especially if you are already feeling distressed.  Yet it’s also the crucial first step toward emotional wellness.  This post is designed simplify and demystify the process of choosing a therapist.

You’re doing yourself an important service in being thoughtful and choosy when picking a mental health provider.  This is someone you want to feel safe opening up with, even when it’s uncomfortable.  And you need someone who will offer you a unique perspective and new strategies beyond what you’ve already tried on your own.  You deserve to find a therapist who is both comforting and appropriately challenging so you can safely grow. Following these simple steps and using trustworthy resources will give you confidence that you’re making a good choice.

Steps for Choosing the Right Therapist for You

Recognize when it’s time to get help.  During difficult times, we try our best to cope using our own familiar strategies.  Often this is sufficient to get us through temporary challenges.  But sometimes we recognize that our typical coping strategies are falling short.  This post better describes signs for when to consider therapy: When is a Good Time to Start Therapy.  Most people wait for weeks or months to decide it’s time to seek mental health help, often enduring a great deal of unnecessary emotional suffering.  Choose to begin therapy when you are open to change and willing to commit to your own wellness.

Clarify what you want to accomplish in therapy.  It’s helpful to be clear about your goals for therapy and educate yourself about different treatment approaches so that you have an idea of what to look for.  If you’re struggling with anxiety, for example, do some research on symptoms of anxiety and effective treatment options.  If you’re struggling with something more complex or specialized, like coping with multiple emotional and physical concerns or managing complex grief, then it’s helpful to seek a provider with more specialized training.  This way you can hone your search for providers who are experienced with the most effective treatment approaches for your issues.  Here are a few helpful websites with trustworthy information on mental health conditions and treatment guidelines.

• American Psychological Association
• Psychology Central
• National Alliance on Mental Illness

Ask for referrals.  Many people find a trusted therapist by asking for names from medical professionals.  Primary care doctors and even medical specialists often keep a list of mental health providers they often refer to for specific concerns.  If you feel comfortable opening up with family or friends, this can be another way to learn about providers in your community.  The more people you ask for guidance, the more you can cross check the names that keep coming up.

Research therapists online.  Most mental health providers have some level of online presence that allows you to learn about them, their expertise, their approach to care, and their practice. Mental health centers and larger medical centers often provide profiles of each provider on staff.  Private practices usually have websites and profile listings on pages like Psychology Today.  You can often get a good feel for a provider and a practice by reading these pages and can even find out details about scheduling, insurance, specialty focus, and fees.  It can be difficult to understand the differences between the various types therapists and their training when choosing which is best for you.  Generally, the more complicated or specialized your concerns, the more useful it may be to find someone with higher levels of training and specialization. The following link from the National Alliance on Mental: Types of Mental Health Providers.

Make a few phone calls.  Once you’ve narrowed down your choice to 3 to 5 providers you’d like to learn more about, it’s time to take a deep breath and make some phone calls.  Most providers will provide a complimentary phone call where you can ask questions about them and their practice.  The main goal of this conversation is to determine if you feel comfortable talking to this person and whether he/she has some expertise to offer you.  You’re looking for someone who can provide support and guidance beyond what you may already receive from friends and family.  Explain what your concerns and goals are.  Then try asking some of these helpful questions:

• How would you help me with these concerns?
• What is your experience or expertise working with people who have concerns like mine?
• What are your hours and scheduling policy?
• What are your fees or insurance panel status?
• How often and for how long do you typically see patients?
• Do you provide emergency services?
• How do you decide when it’s a good time to end treatment?

Continue to reassess.  Even after you choose someone to begin psychotherapy with, it’s important to assess how it’s going from time to time.  Effective therapy is based on having a good working relationship with your provider.  You want to feel a connection with this person, like he/she understands and accepts you.  And you want to feel like you are making progress towards your goals, even though this progress may feel uneven at times.  Your mental health provider should be open to conversations about the progress of therapy.  It’s okay to switch providers as well.  Different mental health professionals may have something different to offer you over the course of your journey.

Written by Suzanne Smith, Ph.D. for the Lakefront Psychology Blog. If you are interested in more original articles about mental health, postpartum issues, wellness, relationships, and parenting, please subscribe to the blog using the button below.  If you would like to schedule an appointment with Dr. Smith, please contact Lakefront Psychology, LLC at 216-870-9816.

The post A Psychologist’s Guide for Choosing the Right Therapist for You appeared first on Lakefront Psychology.

Many people wonder what psychotherapy is like and whether it would be helpful to them. It can be difficult to judge when no one talks much about what to expect in therapy. This blog post is intended to describe many common aspects of a therapy course. And I will be using the term “therapist” to refer to anyone who provides psychotherapy services which may include clinical psychologists, social workers, counselors, and other specially trained mental health professionals.

Finding a Therapist

Choosing your provider is the first critical step in the therapeutic process. Your goal is to find someone you feel you can trust who has the skills to help you. This will involve some research on your end. Internet searches of therapists in your area can be a good place to start. If they have websites or social media pages, you can learn more about their areas of specialization to ensure it matches your own concerns. If you feel comfortable sharing your issues, it can also be helpful to ask for recommendations from friends, family members, and doctors you trust. Narrow your options and make a few phone calls or send out some emails to potential therapists. Most will offer a free phone consultation where you can share your concerns, learn more about each provider’s skills set, and better determine if it feels like a good match. Practically, it’s also important to consider the convenience of their location, hours of availability, insurance options, and fee structure. Therapists should describe these aspects of their practice prior to the first session.

This  Lakefront Psychology Blog post has further description regarding choosing a good time to start therapy.

When is a Good Time to Start Therapy?

The First Session

Most people feel uneasy entering the first therapy session. Afterall, this is an unfamiliar situation where you are addressing sensitive, personal concerns. It is your therapist’s job to help you feel comfortable enough to share your concerns and begin developing some trust. The first session often includes a diagnostic interview and perhaps symptom measures to complete. This is how your therapist begins to understand your issues and develop a plan to meet your needs. Therapists often ask direct questions and want to know about your past as well as your present. You may feel quite vulnerable having such a deep, personal conversation with a total stranger. But most people also find relief opening up about their struggles and beginning a process of change. Ideally, you want to leave your first therapy session feeling some confidence that your provider understands you and has the skills to help. While this session is often uncomfortable and tends to stir up emotions, you want to feel hopeful that you are on a path with someone who will help guide you toward greater wellness.

During Therapy Sessions

Effective therapy depends heavily on the quality of your relationship with your therapist. The goal is to feel safe and secure enough to be your most authentic self with unconditional acceptance from your therapist. It is in this place of emotional security that we can look honestly at ourselves and take gradual risks to grow. The specific interventions your therapist takes will depend on your presenting concerns, your therapist’s training/preferences, and your progress. Most therapists call upon a variety of interventions and strategies to determine what is most appropriate for you and best matches your style. Throughout therapy, it is helpful to assess how well you feel you are progressing and communicate this openly with your provider. For example, if you really want to learn specific strategies for managing anxiety while public speaking, tell your therapist this and identify ways to practice skills that readily transfer to your everyday life outside of therapy. If instead you really want to explore difficult relationships from your past, tell your therapist this as well so you can increase your self-awareness and make healthier choices moving forward. Effective therapy tends to feel collaborative, like you’re working as a team.

The frequency and length of therapy depends on a number of factors. When someone is in crisis, therapy sessions tend to occur more frequently, sometimes a few sessions per week. When someone is more stable, therapy sessions commonly occur every other week. Sessions may last 30-60 minutes depending on the approach your therapist takes. Insurance companies may have restrictions regarding the length and duration of treatment as well. You and your therapist can discuss what works best for you to see the most meaningful improvements.

Ending Therapy

Choosing when to wrap up a specific course of therapy is a collaborative process based on your progress toward your current goals. You may feel ready for a break from therapy when your major symptoms and functioning have significantly improved. On the other hand, when you’re feeling more emotionally stable you may find this is the best time to delve even deeper and address underlying patterns or areas for greater personal growth. Continued discussion with your therapist about your goals as they evolve is key to determining when therapy seems to be at a close. You might also consider lack of progress as a sign to take a break from therapy or to look for a new provider.

Therapy is often conceptualized as a tool to use throughout your lifespan as needed, much like going to your primary care physician or dentist. So you can think about going in and out of therapy based on your changing concerns over time. And you may find it helpful to routinely check in with a therapist to ensure you remain on track with your personal goals and wellness.

Written by Suzanne Smith, Ph.D. for the Lakefront Psychology Blog. If you are interested in more original articles about mental health, postpartum issues, wellness, relationships, and parenting, please subscribe to the blog using the button below. If you are interested in scheduling an appointment with Dr. Smith, please contact Lakefront Psychology at 216-870-9816.

The post Behind Therapy Doors: What to Expect in Psychotherapy appeared first on Lakefront Psychology.