Everything You Need To Know About Going To Therapy in 2024: Checklist and Guide
Figuring out when to go to therapy, what to look for in a therapist and how to use your insurance can all feel wildly overwhelming. In this article, Licensed Mental Health Therapist in St. Petersburg, Fl Olivia Pelts breaks the whole process down from start to finish. Lets go!
When Should I Go To Therapy?
1. Therapy can help you identify and understand your thoughts and feelings
We all have them and often they can feel so overwhelming. One of the main benefits of therapy is that it can help you identify and understand your thoughts and feelings. This can be particularly helpful if you are struggling with a specific issue (anxiety, depression, trauma, etc) or feeling overwhelmed by your emotions. A good counselor can work with you to help you not only understand your thoughts and feelings but also to develop strategies for coping with them.
2. Therapy can help you develop coping strategies for dealing with stress and difficult situations
Life can be stressful and difficult at times, and it can be hard to know how to cope with these situations and how to process them in a healthy way. Therapy (and a good counselor) can help you develop coping strategies that can help you manage stress and difficult situations in a healthy and productive way. A therapist can teach you skills such as mindfulness, relaxation techniques, and cognitive-behavioral therapy which can help you manage your stress levels. It isn't so much about not feeling as it is about how to feel.
3. Therapy can help you improve your relationships
Therapy and counseling can also be beneficial for improving your relationships. We often say at Sunshine City Counseling, the greatest gift you can give to yourself and those in community with you is the gift of being your full authentic self. So, whether you are struggling with communication issues, conflicts, or feelings of isolation, codependency, etc a good therapist can help you develop the skills you need to improve your relationships. This can include learning how to communicate effectively, resolving conflicts, and developing stronger emotional bonds and attachments with the people in your life.
4. Therapy can help you achieve your goals
Many people go to therapy to achieve specific goals, such as overcoming a fear, improving self-esteem, or managing a chronic health condition. This is also a great opportunity to plug life coaching as it is incredibly thoughtful, intentional and goal-oriented. Check out Brian Holbach who specializes in working with entrepreneurs. A therapist, on the other hand, can work with you to set goals and develop a plan to achieve them. This can include helping you identify the steps you need to take and providing support and encouragement along the way. Therapy and coaching is an investment and it isn't meant to be a "quick fix." We're also not wanting you to be hanging out with us for forever so we want to help you figure out where you've been and what to do about it.
5. Therapy can help you improve your overall well-being
Therapy can also be a great way to improve your overall well-being. By working through your thoughts and emotions, developing coping strategies, improving relationships, and achieving your goals, therapy can help you feel happier, more fulfilled, and more in control of your life. Sounds pretty great when you say it that way, huh?
It's important to remember that therapy is not a one-size-fits-all solution. Different people have different needs, and different types of therapy may be more effective for some people than others. However, with the right therapist and the right approach, therapy can be an effective tool for improving your mental health and well-being. This is exactly why we give away the first session for free because we want to ensure that your therapist or coach is the right fit for you. SO many people often write therapy off as "not great" due to them not finding a great connection with their therapist. We want to change that.
Here's the deal -- therapy can be a valuable tool for anyone looking to improve their mental health and well-being. It can help you identify and understand your thoughts and feelings, develop coping strategies, improve relationships, achieve goals, and improve your overall well-being. If you are struggling with a specific issue or feeling overwhelmed by your emotions, consider reaching out to a therapist to see if therapy can help you. You can schedule your first free session with one of the counselors or life coaches at Sunshine City Counseling in St. Petersburg, FL.
What Are Signs That Counseling Can Help?
1. You are experiencing persistent feelings of sadness, anxiety, or anger
If you are experiencing persistent feelings of sadness, anxiety, or anger, therapy can be helpful. A good therapist can work with you to help you understand the causes of these feelings and develop strategies for coping with them. Again, it isn't about not feeling but about how you feel them and what you do with them.
2. You are having difficulty managing stress
Stress is a normal part of life, but when it becomes overwhelming, debilitating or getting in the way of everyday life-- it can be difficult to manage. Therapy can help you develop coping strategies for dealing with stress, such as relaxation techniques, mindfulness, or cognitive-behavioral therapy to name just a few.
3. You are having difficulty with relationships
Therapy can also be beneficial for improving relationships. If you are struggling with communication issues, conflicts, or feelings of isolation, a therapist can help you develop the skills you need to improve your relationships. It isn't so much a game of whack-a-mole as it is about discovering patterns and ways of relating that are not beneficial or getting you the results that you ultimately desire -- connection and belonging.
How To Start Going To Therapy
Getting started with counseling can seem daunting, but it doesn't have to be. The first step (can be) to research different types of therapy and find a therapist who is a good fit for your needs. You can do this by searching online for therapists in your area, or by asking for recommendations from your primary care physician, trusted friend or family member or your pastor if you are religious. Once you have a list of potential therapists, you can begin to narrow down your choices by looking at their qualifications, areas of expertise, and insurance coverage. No one really talks about it but also how they talk on their website, their picture, etc -- it all goes in to what will make you feel safe, comfortable and able to do the work that you need.
When you have found a therapist that you feel comfortable with, the next step is to schedule an initial appointment. This can typically be done over the phone or online. During this appointment, you will have the opportunity to discuss your concerns with the therapist and ask any questions you may have. The therapist will also explain their approach and how they will work with you. You'll also get a sense of them and how you may (or may not) work with them. If you're not feeling it after the first session, that's cool. Give it 1-3 sessions and if you're still not vibing, find a new therapist. This is about you and your journey.
It's also important to remember that therapy is not a one-time fix, and it may take some time before you begin to see results. Be patient with yourself and the process, and remember that the therapist is there to support you. It is also important to keep an open mind and be willing to try different approaches if one is not working for you. Remember that finding the right therapist may take time and it is important to find someone you feel comfortable with and trust.
This is about you and your journey. Advocate for yourself. Show up for yourself. Studies show that 90% of the work that you're going to do and accomplish is based on how connected you feel to your therapist -- it is important to feel safe and seen.
Look for a therapist who is a good fit for your personality and preferences
It is important to find a therapist who you feel comfortable with and who you can connect with. Some people prefer a therapist who is more directive and gives specific advice, while others prefer a therapist who is more supportive and listens more. It's important to find a therapist who you feel comfortable with and who you can connect with. You'll be able to get a good read on someone based on how they talk in their profile or website, their photo and their overall brand on whether they would be a good fit for you or not.
Ask about the therapist's experience and approach
When you are talking to a potential therapist you'd like to work with, it is important to ask about their experience and approach to therapy. How long have they been practicing? Do they do online therapy? What kind of therapy do they specialize in? How do they approach therapy? Knowing this information will help you decide if the therapist is a good fit for you. Also, hopping on a call or doing a first session will give you a lot of feedback and information to know if they may be a god fit for you or not.
Check the therapist's availability and location
It is important to find a therapist who is available at a time and location that works for you. Some therapists offer online therapy sessions, while others only see clients in their office. Make sure to check the therapist's availability and location before making an appointment and if it will work for you.
Get a referral
If you are not sure where to start looking for a therapist, consider asking your primary care doctor for a referral or a close friend (these tend to be the best ways to fin a therapist). They may have experience working with therapists in your area and can recommend someone who is a good fit for your needs. We also love Therapy Den as a directory with incredible therapists. If you are looking for a therapist who takes insurance, check out headway's directory.
Trust your gut
Ultimately, the most important factor in choosing the right therapist is how you feel about them. If you feel comfortable and understood by a therapist, they are likely a good fit for you. But if you don't feel comfortable, it is important to trust your gut and keep looking for a therapist who is a better fit. It is kind of like dating, if you're not vibing in the first 1-3 sessions, its time to keep it moving.
Choosing the right therapist can take some time and effort, but it is an important step in the process of seeking mental health treatment. By considering your needs, looking for a therapist who is licensed and qualified, finding a therapist who is a good fit for your personality and preferences, asking about the therapist's experience and approach, checking the therapist's availability and location, getting a referral, and trusting your gut, you can find a therapist who can provide the support and guidance you need to achieve your goals.
Does Insurance Cover Therapy?
Using insurance for mental health counseling is a great way to access the care you need while minimizing out-of-pocket costs. However, the process can be confusing and overwhelming. Here are a few steps you can take to make the process of using your insurance for mental health counseling as smooth as possible:
Check your coverage: The first step is to check your insurance coverage to see what types of mental health services are covered, how many sessions are covered per year, and whether you need a referral from a primary care physician. You can do this by looking at your insurance plan's summary of benefits or by calling the customer service number on the back of your insurance card.
Find an in-network provider: Once you know what your insurance covers, you can start searching for a therapist or counselor who is in-network. You can find in-network providers by using your insurance company's provider search tool or by using online directories like Headway or Therapy Den.
Schedule an appointment: After you've found an in-network provider, you can schedule an appointment with them. Make sure to ask about their fees and what types of insurance they accept. Also, ask them to bill your insurance for you and provide you with the necessary forms. If you find a therapist who accepts your insurance, on an online directory such as headway, everything will be billed on your behalf so it is incredibly easy to use your insurance.
Pay your co-pay or co-insurance: Depending on your insurance plan, you may be responsible for paying a co-pay or co-insurance for each session. Be sure to ask your therapist or counselor about their fees, and what your insurance plan covers. You can also contact your insurance company to ask about your out-of-pocket costs.
Submit a claim: After your first session, you will receive a bill from your therapist or counselor. You will need to submit the bill and any additional forms to your insurance company. Your insurance company will then process the claim, and the reimbursement will be sent to you. Again, if you find a therapist on a site like headway this is all done for you.
What To Expect In First Counseling Session?
Attending a counseling session can be a daunting experience, especially if it's your first time. However, it's important to remember that the first session is an opportunity for you and your therapist to get to know each other and for you to share your concerns and goals for therapy.
When you arrive for your first session, your therapist will likely ask you to fill out some paperwork, such as a consent form and a brief questionnaire about your mental health history. This information is used to help the therapist understand your current situation and to create a treatment plan that's tailored to your specific needs.
After completing the paperwork, you will have an opportunity to talk with your therapist about what brings you to counseling. You may be asked about your current symptoms, your personal history, and your goals for therapy. This is your chance to share as much or as little information as you feel comfortable with. Remember that counseling is a confidential process, and what you share with your therapist will be kept private.
Your therapist will also ask you questions to gain a better understanding of your concerns and to help identify any patterns or issues that may be contributing to your distress. This can be a very personal and emotional process, so it's important to remember that it's normal to feel a range of emotions during the session.
As the session progresses, your therapist will likely provide you with some feedback about what they've heard and observed. They may also provide you with some initial thoughts about how they might be able to help you. If you have any questions or concerns about what the therapist has said, be sure to ask them.
At the end of the session, your therapist will likely give you some homework or an assignment to complete before your next session. This might be something like reading a book or keeping a journal. Homework is an important part of the therapeutic process and is designed to help you continue to reflect on your thoughts and feelings between sessions.
It's important to keep in mind that the first session is just the beginning of the therapeutic process. It may take several sessions before you start to feel better. It's also important to remember that therapy is a collaborative process and that you are an active participant in your own healing. Your therapist is there to provide guidance and support, but ultimately, the work of healing is up to you.
Therapy is one of the best gifts you can give to yourself and to those in community with you -- for you to be fully yourself. Sunshine City Counseling in St. Petersburg, Fl would love to support you at any point in your journey.
4. You are having trouble setting and achieving goals
Many people go to therapy to achieve specific goals, such as overcoming a fear, improving self-esteem, or managing a chronic health condition. A good therapist can work with you to help you set goals and develop a plan to achieve them. We'll also walk. youthrough in understanding why you are struggling to set and achieve goals and if there is an underlying issue (hello, lack of motivation and/or ADHD).
5. You are experiencing changes in your life
Changes in life, such as a new job, the birth of a child, or the loss of a loved one, can be difficult to navigate. Therapy can help you process these changes and develop strategies for coping with them. It is so cliche and dumb but you have to feel it in order to heal it. If you choose to shove or stuff your emotions and be "fine" it will also come out sideways and it usually isn't cute when it does.
6. You have experienced a traumatic event
Trauma can have a profound impact on a person's mental health. Therapy can help you process and cope with a traumatic event, and learn coping strategies. In other words, whatever has a charge or feels "big" and keeps you stuck -- lets work that out. You don't have to suffer alone or in silence. We're here to support you, to see you and to help you find your full potential.
7. You are feeling overwhelmed and unable to cope with everyday problems
Therapy can also be helpful if you are feeling overwhelmed and unable to cope with everyday problems. A therapist can work with you to help you identify the sources of your stress and develop strategies for managing it.
It's important to remember that therapy is not a one-size-fits-all solution. Different people have different needs, and different types of therapy may be more effective for some people than others. However, if you are experiencing any of the above signs, therapy may be beneficial for you.
How To Find A Therapist
Finding the right therapist can be really difficult, but it can also be really rewarding. There are many different factors that go into choosing the right therapist, whether you are looking for someone who is licensed or if you are open to working with someone who is getting their hours (similar to a doctor in residency). The first step is to figure out if you're open to working with a woman or a man and what types of traits are important to you for them to have. You could start with finding out which types of therapy might work best for your needs. For example, if you need help with postpartum depression or addiction there are specific types of therapists that specialize in those areas so research them and find one who is good at dealing with these issues. If it's anxiety or depression, then there's group therapy available where people will come together and share their thoughts on how they're doing in order to overcome these obstacles. Here are some specific things to make note of when you are looking to find a therapist...
Consider your needs
Before you start searching for a therapist, it is important to consider what you are looking for in a therapist. Are you looking for someone to help you with a specific issue, such as anxiety or depression? Are you looking for someone who specializes in a particular type of therapy, such as cognitive-behavioral therapy or psychoanalytic therapy? Knowing what you are looking for will help you narrow down your search and find a therapist who is a good fit for your needs.
Look for a therapist who is licensed and qualified
When searching for a therapist, it is important to make sure that they are licensed and qualified to provide therapy. In the United States, therapists are required to have a master's degree in a mental health field and to be licensed by their state. You can check a therapist's credentials by visiting the website of your state's licensing board. If you find someone who is a Registered Mental Health Counselor Intern or something of the ilike, it simply means they have their master's degree and are working toward the 2000+ hours (this varies by state) they have to have in order to become licensed. It is similar to a doctor in residency. They are fantastic clinicians they are just newer in the field than someone who is licensed, typically.
What Type Of Therapy Is Best?
Assess your symptoms and concerns
The first step in figuring out what kind of therapy you need is to take stock of your symptoms and concerns. Are you struggling with your marriage or relationships? Are you having difficulty managing stress or coping with a recent loss? Identifying your specific symptoms and concerns can help you and your therapist determine which type of therapy would be most effective for you
Research different types of therapy
Once you have a clear understanding of your symptoms and concerns, you can begin researching different types of therapy. Some of the most common types of therapy include cognitive-behavioral therapy (CBT), which focuses on changing negative patterns of thought and behavior; psychodynamic therapy, which focuses on exploring past experiences and their impact on current behavior; and humanistic therapy, which emphasizes the individual's personal growth and self-actualization.
Consider your preferences and goals
It's also important to consider your preferences and goals when choosing a type of therapy. Are you looking for a short-term solution or a more in-depth, long-term process? Do you want to focus on specific issues or work on broader, more general concerns? Knowing your preferences and goals can help you and your therapist determine the best approach.
Consider the therapist's qualifications
Another important factor to consider when choosing a type of therapy is the therapist's qualifications. Different types of therapy are often practiced by different types of therapists, such as clinical psychologists, licensed professional counselors, and social workers. Each profession has a specific set of qualifications and certifications. Make sure to choose a therapist that has the appropriate qualifications and is licensed for the type of therapy you are interested in.
Try it out
Ultimately, the best way to figure out what kind of therapy is right for you is to try it out. You might find that the first type of therapy you try doesn't work for you, and that's okay. It's important to be open-minded and willing to try different approaches until you find the one that works best for you. You may not even know what may or may not be the best for you and that's totally okay. Go with your gut in choosing a therapist that you think will meet you where you are and go for it.
