Hello, my name is Sarah and I’m an alcoholic.
My name is Sarah and I am also a mother of two, a friend, a daughter, a dreamer and, oh yeah, I’m also a psychologist. In a world where everyone is expected to be one thing or the other – liberal or conservative, straight or gay, good or bad – it can be hard to remember that as individuals, we are composed of millions of tiny identities. These identities may not be of equal importance (being a mom is more important to me than being a thrift shopper), but each piece is worthy of recognition and celebration. There are so many things that make us, well, us.
One of the ways to better explore “who we are” is through talk therapy.
Not surprisingly, society’s approach to therapy has changed immensely since the global quarantine. People are less likely to see therapy as taboo or as an indication of weakness. As mental health awareness gains momentum, the stigma of psychological therapy has greatly improved and people are starting to see the decision to start therapy as a step towards better overall health. With that change in paradigm comes an increased demand for services. According to Statista, 41.7 million Americans attended counseling in 2021 compared to 40.2 million in 2019. The APA 2022 Covid-19 study revealed that six out of 10 practitioners reported no openings for new clients. Clearly, those of us needing a little extra support are not alone.
Whether you’re on the fence as to whether to start therapy or you’re intimidated by the whole process, here are a few therapy DO’s and DON’Ts to help you get started.
DO consult your insurance coverage.
An easy way to start the process is to go online to your insurance provider’s website. There you can find a list of providers in network and you may be able to break it down by distance and specialty. You can also call the toll-free number on the card and speak to a representative. With these simple steps, you will be less likely to encounter unexpected out-of-pocket fees and more likely to find a clinician that fits your needs.
DON’T be afraid to ask questions.
Try to think of a list of things that are important to you like years of experience, professional training, and areas of specific expertise. Furthermore, many people who enter into metal health as a career were inspired to do so by real-life experience. I happen to be a clinician who has personally dealt with addiction, but I share that only when it’s in the client’s best interest. Some people want to know that their therapist as “been there too,” while others don’t feel that it matters. It is totally okay to ask a therapist about their personal lives. Just know that they don’t have an obligation to disclose anything, and may choose not to share because they don’t want to detract from your time.
DO talk to your employer and Employee Assistance Programs (EAP).
You may be eligible for free sessions through your EAP. This may not cover just you! EAP programs often cover family and couples therapy, free of charge. Each program varies but most programs have a predetermined session amount covered under your authorization number. EAP sessions are separate from insurance-approved services and can help maximize the amount of sessions available each year.
DON’T feel stuck.
One of the common misconstructions I’ve encountered amongst clients is that they believe they are “stuck” with the first therapist to which they are assigned. I encourage my clients to remember that they are the “boss” in their own journey and they have the power to hire and fire as they see fit. Mental health clinicians possess a variety of specialties and each has their own method of therapeutic intervention. If you do not feel that a practitioner is a good match, follow your instincts and seek an alternative referral.
DO talk to your primary care physician about medications.
If you already have a good relationship with your primary care, you may be able to keep your medications under one roof. According to data published in 2018 by the U.S. Centers for Disease Control and Prevention, psychiatrists were responsible for only half of mental health medication related visits. If your doctor is comfortable managing your medications, it’s one less doctor’s appointment to make!
DO take some time to identify your own goals.
Mental health providers are human and they make mistakes. One common misstep I’ve seen in some practitioners’ approach is failing to listen to their client’s goals. Take some time before you start and jot down a few things you want to see happen over the course of therapy. DON’T let anyone else decide what is most important in your journey. You know your life and your body better than anyone.
So, as you go forth and explore all of the beautiful, intricate pieces of yourself, I encourage you to stay brave. People love to throw labels and assign categories. Be careful that when you are turning inward that you are the one throwing judgment. I wish you luck, compassion, and understanding. Be good to yourself!
