Seeking and choosing between types of therapy is a difficult decision for many people. Perhaps you've got a case of the blues that you can't seem to shake, or you're having a hard time processing a loss like divorce, or death or you simply feel a bit lost in your life. All of these are valid reasons to find a good therapist to help you sort things out and take that first step toward improving your mental and emotional well being.
What Types of Therapy are Available?
You can seek therapy as an individual, in a group setting, as a couple or as a family and depending on your circumstances, you may choose to work with an individual therapist in addition to any couples or family counseling or marriage counseling work you're doing.
Some types of therapy you might come across while doing your research about what's best for you include:
Psychodynamic Therapy. This type of therapy explores your history for explanations as to why you feel and view experiences the way you do. With the help of your therapist, you'll look for ways to recondition your responses to certain stimuli to promote healthier responses to emotional triggers. This type of therapy is usually short term, lasting only a few months.
Interpersonal Therapy. When you engage in interpersonal therapy, you'll concentrate mainly on your interactions with others while you're navigating a transition in your life (losing a job, relocating to a new city, divorce or death, becoming a parent, etc.). The objective is to support you through the transition you're experiencing. The duration is typically short, carrying you through the time of transition and slightly beyond.
Cognitive Behavioral Therapy. Sometimes referred to as CBT, this type of therapy helps you learn how to recondition your innate responses to certain thoughts and stimuli that come from the people around you. It can be used to help transform inaccurate perceptions such as "I am unlovable" or "I can't do anything right," into more accurate and healthy perceptions.
CBT can be especially helpful for people suffering from depression or anxiety and is often supplemented with the administration of prescription drugs. CBT is generally a long-term form of therapy that supports you through the shift in attitude and the establishment of healthy coping mechanisms.
Signs You Might Benefit from Therapy
Just like there are varying degrees of physical illness, there are varying degrees of emotional illness as well. You may be struggling with controlling a mild level of anxiety that prevents you from socializing confidently (kind of like having a case of strep throat) or you may be overwhelmed by depression that sinks you with thoughts of suicide (more like a case of stage four cancer). The following are signs you may want to consider therapy:
Isn't Therapy Expensive?
Therapy can be very expensive-ranging from $75/session to $250/session, depending on where you live and what kind of therapist you see. However, most insurance plans cover at least some therapy sessions, so check with your insurance provider for a list of therapists who are covered by your health plan. Be aware though, that in order to submit claims for approval, your therapist will need to report a diagnosis to the insurance company and sometimes your employer, if your insurance is employer provided.
If you do not have insurance or don't want to use your insurance, check with individual therapists to see if they will work with you for a discounted rate or if they're willing to set up a payment plan (most therapists will provide services on a sliding-scale fee related to income).
How to Find a Good Therapist
You'll want to make sure the therapist is licensed to provide therapy services in your state, has been working steadily for a few years and has worked with people with similar issues to your own. Ask the receptionist about the therapist's experience, education, number of years in practice and areas of specialty. You may want to get a referral from your primary physician or a friend.
Psychiatrist, Psychologist or Licensed Social Worker?
All three of these mental health care professionals should be able to help you with basic therapy, but two of the three are more specialized. A psychiatrist is the only one who will be able to prescribe medication, and a clinical social worker will most likely be able to help you navigate social services like finding a shelter if you need lodging or protection, connecting you with a family lawyer if you need legal help or helping you find an addiction-recovery program if you're struggling with substance abuse issues.
How to Prepare for Your First Session
Come to your first session with a description of the thoughts, feelings and behaviors that concern you and led you to seek therapy. Ask the therapist what kind of treatment plan he or she thinks is needed and if he or she has experience working with someone with the same needs you have identified.
You'll want to find out how often the therapist would like to meet with you and how long he or she estimates you will need to pursue therapy. Once you get home, allow yourself some time to decide if you felt comfortable with the therapist and if he or she is someone you think you can work with. If anything feels off, try meeting with another therapist to see if he or she is a better match. Evaluate again after four sessions. If at this point you still feel you're not benefiting from the experience, consider working with another therapist.
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