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How to Find a Therapist

What kind of therapist do I need?

When you are just getting started with treatment, it may be hard to figure out what kind of therapist will work best for you. These tips can help you narrow down your choices:

Know why you are going. It helps to have at least a general idea of what sort of mental health issues you are facing. This does not need to be a professional diagnosis, but understanding what your struggling with and what you want to get out of therapy. This can also help you and a potential therapist decide what sort of treatment you need and whether they are the best person to see for therapy.

Reflect on your learning style. Understanding how you learn can help you decide what type of therapy to try. For example, if you struggled homework when you were a student, you may want to choose a therapist who does not usually give you major homework outside of sessions.

Prioritize trust. There’s no one way that always works to choose the “right” therapist. What is most important is that you trust them to help you. Instead of trying to find the perfect match for your background, make it your top priority to find someone you feel safe with.

How long will I be in therapy?  A typical session lasts 50-60 minutes and often happens weekly. The number of sessions you will need is unique to you and your therapist. Length of treatment will depend on:

The mental health issues you are facing

The type of therapy you are receiving

The progress you are making

Your therapist’s opinion

Your opinion

Any limits set by your insurance coverage, although you and or your therapist can request further sessions.

How to get started

A great first step is to see your GP and ask for a referral for a therapist. Your doctor can also conduct tests to make sure your symptoms do not come from a physical health issue.

Depending on your issues, you may be able to use Health in Mind or similar which you can self-refer to.

If you have insurance, your provider will likely have a list of approved providers.

There are also many websites online that list therapists in your area, e.g. Psychology Today.

You can also find therapist through professional/governing bodies. The British Psychological Society website has a “Find a Psychologist”. Be aware that the list of chartered members will have more individuals in your area because being listed on the Directory of Chartered Psychologists has an additional fee, so some professionals do not bother. The British Association of Cognitive and Behavioural Psychotherapies website has a “find a therapist” function. British Association for Counselling and Psychotherapy website has a Therapist Directory.

You can also ask friends or family for recommendations. But remember that everyone has different needs and preferences—a friend’s therapist may be a good fit for them, but not for you.

**Be aware, some therapists offer free brief (15-20 minutes) consultations to help you make a decision or decide if you might feel comfortable seeing them for an initial assessment.

What to look for in a therapist

1. Credentials

Your therapist should have the education and qualifications to provide professional treatment. Some titles and credentials include:

Practicing Psychologist, Clinical Psychologist or Counselling Psychologist: Should have a doctoral degree in psychology, this is not always the case so check.

Psychiatrist: Medical degree in psychiatry (can prescribe medication), most do not provide ongoing psychotherapy Psychotherapist: Types can vary. Some focus on psychodynamic work which is often longer-term. Cognitive-Behavioural psychotherapists or counselors focus on providing Cognitive-Behavioural therapy.

CPN/ CNS: Community Psychiatric Nurse or Clinical Nurse Specialist A psychiatric nurse training and then can specialize in different forms of therapy

Social worker: Completed social work qualification

Counselor: qualifications and experience can vary greatly

 

Your therapist may have a different degree or title than the ones above, but should feel comfortable explaining their qualifications and experience.Keep in mind that certain titles—like “therapist,” “counselor,” “psychologist”, even “clinical psychologist”—are generic terms that are not legally regulated. You will want to look beyond these terms to find out what education and training a therapist has received.You can also check with the professional’s governing body.

 

2. Methods of treatment

Different therapists rely on different types of treatment for their clients. Many therapists are trained in more than one method. Common types of therapy include:

Acceptance and commitment therapy (ACT)

Art therapy

Cognitive behavioral therapy (CBT)

Dialectical behavior therapy (DBT)

Eye movement desensitization and reprocessing (EMDR)

Emotional freedom technique (EFT)

HypnotherapyoInternal Family Systems (IFS)

Interpersonal psychotherapy (IPT)

Psychodynamic therapy

Somatic therapy

Systemic therapy

There is also the issue of individual vs. group therapy.

 

3. Specialties

Therapists usually list their specialties on their websites or in online directories. It can be helpful to choose a therapist whose clients have some similarities to you. You can check a therapist’s client focus to see whether they work with individuals, couples, groups, adults, children, or teenagers.

 

4. Payment options

Cost can be a huge barrier to accessing professional mental health treatment. These tips may help you find more affordable therapy:

Calculate your budget. Figure out what you can afford to spend on sessions. If you find a therapist you like but cannot afford, consider seeing them less often (such as every other week).

If you have insurance, check with your insurance provider. Check to see if your policy covers mental health services—and if so, how much it covers. Your insurer may be able to recommend approved therapists.

Ask about reduced rates. Some therapists offer reduced rates for lower-income clients. Ask your therapist if they offer discounts, a sliding scale, or payment plans.

Take advantage of free or low-cost alternatives. A number of organizations—including voluntary agencies, GP surgeries, and more—provide therapy options for people who cannot otherwise afford mental health care.

 

5. Online vs. in-person treatment

Many therapists offer both in-person and online therapy sessions. Each option has pros and cons to keep in mind before deciding which setting you prefer.

Online therapy

Pros: It is convenient and safe. You can work with a therapist that is not in your local area.

Cons: For online sessions, you will need a computer, tablet, or mobile device, as well as basic technology skills. Internet connection issues may interrupt your sessions. It may be hard to find a private spot at home for therapy, and it may feel harder to trust a therapist you have only met online. There is a belief that there neurodiverse individuals can struggle with online therapy.

In-person therapy

Pros: It can be easier to build a strong relationship with your therapist in person. There can be less misunderstandings from being able to see each other’s body language and no technology issues. Research is starting to come out that finds in-person therapy can be or is thought to be more effective.

Cons: Seeing a therapist in person requires reliable transportation and extra time for travel. You will only be able to see providers you can access.

 

6. Trust

The most important question to ask when looking for a therapist is, “Do I trust this person to help me?” Do I feel comfortable talking to this person? Remember, you are going to be talking to them about difficult and potentially embarrassing issues. However, remember that we build trust with other people over time. It can be hard to decide if someone is trustworthy based on a first impression.

You may not feel comfortable sharing your deepest secrets during your first session with any therapist. But it is important to choose a provider you feel safe with—someone you may trust with more sensitive topics as you get to know them better.

 

Be honest about your preferences

Our personal preferences and biases play a role in whether or not we choose to trust someone. It is a good idea to be truthful with yourself about your own. If it is important to you that your therapist shares your cultural background, sexuality, gender or identity, you can try to find someone that shares these traits. But, be aware that most therapists are empathetic people, even if they cannot sympathise as they do not share your background. Most have training in working with individuals with different backgrounds.

Taken (but altered significantly) from email How to find a therapist 3/11/24 therapist.com

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