THERAPY: Where to start?
Starting therapy can be a positive step towards improving your mental health and well-being. However, it really can be such a daunting and overwhelming process, especially if it’s your first time trying it out. Let’s explore some helpful steps you can take to make the process a little easier.
Reflect on what you want to get out of therapy. Before even starting your search for a therapist, it’s important to take some time and reflect on why you think therapy may be beneficial to you. Try to answer some questions for yourself, such as “Are there areas of my life that I’m tired of?”, “What are some parts of my life that I truly value and enjoy, and would like more of?”, “Is there a specific problem that keeps coming up for me ?”. You don’t need to know exactly what your goal for counselling is - as your therapist will help you with that - but it does help to get the idea of what might be an issue in your life currently. Narrowing down your concerns will also help you choose the right therapist for you, which brings us to the next step.
Research and find some potential therapists. You can start your search online on websites such as PsychologyToday.com, which has free access to hundreds of thousands of professionals. On Psychology Today, you can filter your search by the issue that’s bringing you to therapy, therapist’s gender, their therapeutic approach, insurance coverage, age, price and more. It may also be helpful to ask for recommendations from friends, family, or healthcare professionals that you trust and respect. Once you have some options that fit with what you are looking for, you can inquire about booking a free consultation, as most therapists offer them nowadays, in order to find the one that feels right.
Check your insurance coverage: If you have health insurance, check to see if therapy is covered. Keep in mind that different credentials may have different coverage and not all credentials are covered. In Alberta, you are most likely you encounter the following regulated credentials: Registered Psychologist (R.Psych), Registered Provisional Psychologist, Certified Canadian Counsellor (C.C.C) and Registered Social Worker (RSW). Check in with you health insurance provider to make sure the therapist you have chosen will be covered by them.
Schedule an appointment. Call or email the therapist you are interested in to schedule an initial appointment. This appointment is usually a consultation where you can discuss your concerns and see if the therapist is a good fit for you.
Be open and honest. During your therapy sessions, be open and honest with your therapist about your feelings and experiences. This will help them to better understand your situation and provide you with the best support and guidance. If the fit doesn’t feel quite right, do not be afraid to ask for other referrals, as therapists understand the importance of the therapeutic relationship and are usually more than happy to provide you with an alternative referral that may work better for you.
Be patient. Finding the right person for you can sometimes take time, effort and some trial-and-error. Keep in mind that it takes time to develop trust and a certain level of comfort with anyone so in the initial stages focus on trusting your overall sense of how you feel with the potential therapists that you meet with.
Remember, therapy is a personal choice, and it's important to find a therapist who you feel comfortable and safe with. If you don't feel a good fit with your therapist, for whatever reason, don't be afraid to try someone else. You got this!
