If you have ever considered therapy and don’t know where to begin, I’m providing 5 essential tips to help you navigate the process.
Congratulations on being open to therapy!
This is the first step towards getting better. Many people fail to take time to address their issues because of shame, busy lifestyle, or they have always just been able to manage without any serious consequences. When we don’t take care of our WHOLE self (mentally, physically, spiritually – no matter your belief), we are not complete.
1. Take time to research a therapist that speaks to your needs.
All therapists are not created equally and all are not a good fit for you. Your relationship with your therapist is one of the most important you will ever have. You two will share a sacred bond where you should feel safe to open up. It’s okay if you see a therapist and find they are not a good match; find someone else. You can go to directory sites such as www.psychologytoday.com, www.therapyforblackgirls.com, or www.goodtherapy.com. On these sites you can select different filters to find someone who speaks to your needs. Don’t forget Tricare and US Family Health both offer a tool for you to search for an in-network provider.
2. Reaching out to a stranger to share all of your business can be intimidating.
Just remember that therapists are professionals and abide by a code of ethics based on their licensing board. Before getting to the point of spilling all of your tea, you first have to make the call. If you’re not comfortable with calling, send an email inquiry. Don’t be afraid to leave a message. Many therapists are solo practitioners and may be in a session when you call or email. Larger practices may have dedicated staff to answer calls and emails. Either way, you should receive a response when the therapist is free. If you don’t hear back in a couple of days, follow up. If you are constantly trying to reach a particular therapist with zero response, find someone else. They just may not be a good fit for you.
3. Military OneSource is a great option, but it is for non-medical counseling.
This means you cannot have a billable diagnosis. If you have more serious concerns or needs, you can still call Military OneSource and ask to be connected to resources that address those needs. If you are employed, check to see if your employer has an Employee Assistance Program (EAP). Most employers typically offer at least three free sessions with a licensed therapist within their network. After your free sessions, you may continue to see the therapist using your own insurance or pay out of pocket. There are occasions when the EAP will authorize additional sessions. Don’t be afraid to ask.
4. When in therapy, engage in treatment and be committed to the process.
You may stumble and struggle along the way. People with depression, anxiety, or other concerns aren’t necessarily motivated to go to appointments. Talk to your therapist about what’s going on. They can help you process and navigate that fear so you are able to make progress towards your goals. The therapist’s job is not to fix you. You will be expected to do your part. If you find that you are not ready to fully commit, don’t let that be a deterrent for therapy in the future.
5. If you are experiencing an emergency, please call 911 or go to your local emergency room.
Your safety is always most important.
This article is for informational purposes only. This is not a substitute for therapy. Please do not take this as an exhaustive list of what to do. There are many paths to therapy.