How To Choose A Therapist
Are you considering starting therapy but overwhelmed by the different types of therapists out there? This is not uncommon, especially if it’s your first time seeking a therapist. There are different types of therapists out there with different credentials, and it is helpful to know what it is that you need before hiring a therapist. Knowing why you are seeking therapy can help you to have a focus when you are seeking one out. Are you seeking therapy to help cope with stress, or are you seeking therapy to cope with trauma? Are you experiencing feelings of grief? Are your personal relationships suffering and you don’t know why. Are you seeking a therapist to help you with your overall mental health and are you experiencing emotional distress in your life? What is their availability? Does the therapist offer online therapy if this is more convenient for you? Can they accommodate your work schedule if it is hectic? What is the therapy style? Some therapists take on a more conversational, exploratory style, while others are more structured and offer assignments.
On the other hand, at times people don’t know exactly why they are feeling under the weather and that’s ok too. Talking it out in a therapy session can often help you to see more clearly what it is that’s getting you down and help you to find better ways to cope with the situation or make some decisions. Your therapist, if it’s a right fit, will help you to identify what’s going on and pinpoint the themes causing you distress. When you are at a loss for words, your therapist can help you find them and start naming the problem and getting it out in the open. You don’t have to do it alone. A therapist you feel comfortable with can act as a catalyst for change.
It is always a good idea to start with a family doctor to get a professional opinion about your overall state of health. If you are concerned about whether you may need any type of medication a family doctor can help determine whether your symptoms of either depression or anxiety are medical in nature and decide if you could benefit from any type of anti-depressant medication or anxiolytic medication (anti-anxiety medication). Even if this is the case or if you are referred to a psychiatrist for a medical diagnosis, therapy can then complement your medication as you explore the psychosocial factors influencing your current state of malaise.
Following years of working with very competent and human individuals who cared for others, what stands out and was most effective at establishing any kind of therapeutic alliance is a genuine interest in the well-being of the person seeking help. This rapport is essential as it creates a sense of safety where you feel more comfortable opening up, engaging in the whole process and seeing positive results. There is a shared focus or knowing of what the work is that needs to be done and how it will be done. There is a shared sense of purpose. The relationship with the therapist feels warm and supportive and leads to growth and positive change. Does the therapist listen with empathy and without judgement? Does the therapist maintain confidentiality? Does the therapist show a genuine interest in your well-being and growth? The right therapist can help you to develop self-awareness and emotional regulation, develop healthier coping mechanisms, manage symptoms of anxiety, depression, PTSD, ADHD, to name a few. The right therapist can help you build your confidence and resilience in coping with stress in relationships. Those who are seeking help are often the best judge of whether or not they are benefitting from the relationship. How do you feel around the professional? Are you feeling a connection? It is important to trust your own instincts and how you feel around the therapist. Feeling a connection with your therapist is important as it creates feelings of trust where you feel safe sharing your concerns and worries and working together to come up with solutions to the symptoms of malaise that are causing you distress and manifesting themselves with feelings and symptoms stemming from depression and anxiety.
If you are concerned about how you will finance seeing a therapist then it is helpful to seek out a therapist who possibly offers sliding scale rates for either students or those in exceptional financial circumstances. Will you be able to use your insurance policy to offset the cost of therapy services. It is a good idea to familiarize yourself with your policy and verify if your therapy services are covered. Does your employer offer an EAP (employee assistance program). Although EAP’S are often a form of short-term therapy, they can be very helpful for employees during times of crisis or helping to navigate change such as a personal crisis such as separation or divorce, coping with aging parents, work related stress or department changes.
Let’s look at the different types of therapies that are offerred:
CBT (Cognitive Behaviour Therapy): Cognitive Behaviour Therapy is a type of therapy that helps people identify distortions in their thinking and come up with better ways to reframe those thought's, challenge them and develop healthier more adaptive thoughts.
DBT: Dialectical Behaviour Therapy includes acceptance, mindfulness, and emotional regulation strategies.
Acceptance and Commitment Therapy (ACT): is a form of CBT that focusing on helping people learn to accept their thoughts and feelings and commit to goals that support their values in life.
Trauma Informed Therapy: This therapy is designed for those who have experienced trauma or PTSD.
Exposure Therapy: This therapy is used for anxiety disorders and PTSD by gradually exposing the individuals to feared situations to reduce the fear. I.e fear of driving.
Psychodynamic Therapy: this approach is designed with a focus on helping individuals develop insights into the roots of their psychological suffering. It derived from psychoanalytic theory but it is more focused on the present moment in terms of conflicts and relationship dynamics.
Humanistic/Experiential: The focus here is on an individual’s nature, rather than a collection of behaviours. The focus here is holistic emphasizing the whole person and their ability to grow and find self-actualization through self-exploration.
Family Therapy: Family Therapy looks at the dynamics within a family and seeks to help strengthen family ties through communication and reducing conflict.
Choosing a therapist is important if you can no longer cope with your distress on your own and have tried. Give it some time. It takes time to develop a relationship with your therapist. If the therapist you want to work with is unavailable, give others a try. Getting some help is better than getting none at all. You don’t have to suffer alone.
Finding the right therapistfor you can help you cope and navigate change more effectively.
