So you’re ready for therapy?!
Heyyy Friends!
Happy October! In my last post, I mentioned fall being my favorite time of the year. Well, it is often the start of the busy season for therapists as well! The change in seasons, shortened days, cold weather, and holidays can be really difficult emotionally for people (Hello, Seasonal Affective Disorder!). So I wanted to share some FAQs with you about therapy and the therapeutic process.
How do I know when I need to seek therapy?
Contrary to popular belief, therapy isn't something that you can only start if you’re in a crisis or you feel your entire life is falling apart. I always tell folks to look at therapy like “a tune-up” or “a bestie that you can confide in who will give you proven strategies to help you navigate life”.
Just like we go to our primary care physician for annual exams or our dentist twice a year; our mental health should be viewed from the same lens of importance.
Here are a few examples of when to seek therapy: there have been a lot of changes in your life, you’re having trouble processing something, you’re noticing a change in your mood/ functioning/ relationships, you could use a confidential unbiased person to speak to, you’re repeating patterns that aren’t benefiting you, you feel stuck/overwhelmed, and/or having relationship issues/ life stressors that are difficult to manage on your own. Please note this is not a complete list, but just a few examples.
What can I expect when I start therapy?
Your initial session is all about information gathering; both for the therapist and you. Questions will be asked by the therapist; typically around presenting concerns, history, and goals. This is an opportunity for you to ask questions as well. You can ask questions about the therapist’s professional background/experience, expectations, theoretical practices/framework, scheduling, and anything you signed in your intake documents.
Once you’ve been in therapy and are “doing the work”, you will notice changes and those changes aren’t always easy to navigate. You may notice you begin to think differently (more reflective, deeper thoughts, and even questioning things more), and people may have a hard time adjusting to the new you (give time and grace– it's a change that will take some getting used to). You may identify “toxic” patterns or behaviors more easily, and you could end up with more questions than answers (this is where journaling can be a great compliment to the therapeutic process).
Remember, therapy isn’t some magic pill that fixes everything. In fact, there may be times when things get worse before they get better. It is a process that plants seeds for the person that is willing and patient enough to do the work and will produce harvest over time.
How do I find a therapist?
Finding the RIGHT therapist is most important. The right therapist is someone you feel connected to/emotionally safe with and who is skilled in the area you are seeking services for. I always recommend the first 4 sessions as an evaluation period to ensure the right fit. But, sometimes you both (client and therapist) will know sooner and that's okay. Finding the right therapist can be difficult, but try these resources: Insurance listings (if you want to use your benefits), psychologytoday.com, therapyforblackgirls.com, and word of mouth– phone a trusted friend or family member who may have recommendations. Lastly, many therapists offer free consultations to ask and answer any questions that can help in the screening/selection process.
What is the cost of therapy (insurance vs private pay vs out of network)?
The cost of therapy depends on multiple things; however, on average the cost is around $100-$200 an hour without the use of insurance benefits. Those who opt to use insurance benefits will likely be subject to their copay, deductible, and/or co-insurance rates depending on their plan. Some insurance plans actually give discounts to clients seeking MH services; so always call to get an understanding of your eligibility and benefits. Also, ask about EAP (Employee Assistance Program). Many plans offer a set amount of free sessions for the client with a preferred provider. Private pay means you will pay the rate that the therapist sets as their fee and that you nor the therapist will submit billing to insurance. Some people prefer this option to avoid having their diagnoses documented in their medical records and to avoid any perceived impact to their career or clearance status. Out of network means you are choosing a therapist who is not contracted with your insurance company and you are going to pay their fee upfront. The therapist will offer what is called a super bill that you will provide to your insurance for reimbursement.
How does virtual counseling work? Virtual therapy is pretty simple and is most often covered by your insurance plan. It is offered using a safe/secure HIPAA compliant site. Please note, you can only see a therapist who is licensed in the state where you reside (not work or are visiting- lol) and you must be in that state at the time of your appointment. Many therapists, myself included, are advocating for this legislation to be changed so that we can practice across state lines, but it is not in effect currently. Also please be aware that if you are experiencing severe symptoms or have a recent history of suicidal attempts, in person sessions may be a better fit for you.
These are just a few of the common questions I typically get about therapy. For the sake of not making this a novel (I could talk all day about all things mental health and therapy, but I'll spare you lol) I’ll stop here for now. If you find this information helpful, please share it with others. If you have additional questions, please contact me and I may do part 2 :)
I say this with pure love– remember your friends, family members, and favorite Instagram/TikTok therapists or podcasters are not replacements for having your own personal relationship with a licensed mental health therapist.
Peace & Blessings!
Songs to vibe to: “You got this” by Love and the Outcome & “Proud of you” by Kalieha
