Because it's so much more than just showing up.
One good suggestion is to think about finding a therapist a little bit like you think about dating, says Deanna C., 41, of Beacon, New York. While you might find someone online, you could also go the old-fashioned route and ask for recommendations from friends, family, and coworkers if you're comfortable doing that.
Of course, finding a therapist who checks off all of the same boxes as you can be difficult, but this is another reason online databases may help. “A few years ago I learned about, which includes a pretty extensive screener to match with providers who meet your needs, which you can filter based on health insurance [status],” Victoria H., 29, of Houston, tells SELF.
It's also smart to jot down any hesitations or questions you have about therapy ahead of time so you can bring those up before you begin. “I've been to therapy and know it's nerve-wracking because in the beginning, you don't know this person,” says Henry. “It can be helpful to write down your concerns so that it’s easier to share with a therapist in that first session if you’ve thought through it.
Henry adds that it's important to seek clarification if you don't understand something your therapist says. You should also do your best to speak up if you disagree with something that was said or if something they said offended you. Dr. Rodriguez adds that while some discomfort comes with the territory, you should take note if you're feeling at all unsafe physically or emotionally. That would be a sign to seek out a different provider.With the uptick in teletherapy services and people working from home, the COVID-19 pandemic created a worthwhile opportunity for many people who may otherwise not have been able to fit mental health care in with their busy schedules.
“Sometimes people are just really busy and fly into their session and [I ask], ‘Well, tell me what's on your mind today,’ and they haven't really thought about it,” she says. “Because you're paying for that time, you want to really get the most out of it, so it can also be helpful when scheduling to make sure that you're not going to be rushed trying to get there, or be late and then fly in there feeling totally stressed out.
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