Quick Take: ISO: Therapy.
This may sound cliche if you’ve ever spoken to a therapist or connected with one previously; reaching out is really a meaningful and courageous first step in the process. I can’t speak for everyone, but I’d imagine that you may have had the intention of beginning in therapy, but were stopped by daunting task of where to start and what to look for. I hope this post will give you insight into what you might be on the hunt for and things you may want to consider.
Presenting Challenges
Not all thereapists work with clients with the same presenting challenges. Most therapists are well-informed enough to work with individuals seeking help with anxiety or depression, but you may want to consider if your presenting challenge seems more specific. For example, “I am diagnosed with Borderline Personality Disorder and need support in helpig to manage my emotions.”
Questions you may want to ask the potential therapist: “How often have you worked with clients that presented with BPD? What is your approach to supporting a client with this diagnosis?”
Cost
Therapy can be expensive, especially if you do not have private coverage. There are local subsidized therapeutic services to accomodate individuals that cannot afford the full cost of private counselling. Therapists working out of these agencies are typically just as qualified as those in privately owned clinics. Additonally, you may seek out therapists working in private practice that work within a sliding scale framework.
Questions you may want to ask the potential therapist: “What is the cost per session? Do you do direct billing to insurance companies? OR Do you offer sliding scale fees for individuals in need?”
Accessibility
We live in a society where free time is far and few between. Having therapy be physically accessible, that is, close to our home or work, can be crucial to keep some balance in your life. Many people may assume that phone or video sessions are not as effective, but I find they are a really sustainable way to continue therapy. For example, I offer clients a hybrid model of in-person and virtual appointments. This ensures that we are not going too long between sessions and opens up availability.
Questions you may want to ask the potential therapist: “Do you offer in-person and virtual sessions? How often are you available to see clients i.e. weekly/bi-weekly? Where is your office located?”
Credibility
When investing in yourself, make sure that you are getting a good return on your investment. Read through therapist bios to identify what they graduated from and if they have kept their training up to date in the field (Note: not all insurance companies cover the same credentials i.e. MSW, RP, Psychologist etc.). Read client reviews. Take clinicians up on the free 15-minute phone consultation.
Questions you may want to ask the potential therapist: “What is your educational background/what are your credentials?”
Therapist Demographics
It is important to consider whether or not having a therapist that has the same demographics as you or has worked closely with people of the same demographics would be meaningful to your therapeutic experience. I.e. are you a first generation immigrant from the middle east looking for a therapist that understands on a personal level what this experience is like for you?
Questions you may want to ask the potential therapist: “I’d be interested to know the extent of which you believe working with first generation immigrants has on the mental health of a person. Are you an immigrant yourself? Do you have experience working with other immigrant people or families?”
Therapy Style/Relationship Fit
Many therapists practice from specific therapeutic approaches such as CBT, DBT, EMDR, talk therapy, trauma therapy etc. Depending on your presenting challenges, you may have a preference for a specific style of therapy. On top of that, and arugably the most important aspect of choosing a therapist, is the therapeutic fit - how well you connect with the person (this is a key reason for using the free 15-minute phone consultations; it gives you a space to have a casual interaction with the therapist and ask your questions).
Questions you may want to ask the potential therapist: “What does a typical session with you look like? What can I expect from a regular ___ (CBT/DBT/EMDR) session?”
