We understand that self-care plays a crucial role in managing stress, whether it's enjoying a cozy evening at home or treating yourself to a soothing bath bomb.
But what happens when self-care just doesn’t cut it?
It's time to seek a therapist. This step can feel intimidating. Opening up to someone new can be challenging, yet prioritizing mental health is vital. In fact, around 50% of adults in the U.S. will experience a mental health issue at some point. Additionally, women are 40% more likely to encounter depression compared to men. These figures illustrate that discussing mental health is no longer a taboo subject.
The World Health Organization reports that mental illness costs the U.S. economy $1 trillion annually in lost productivity. Severe mental health issues result in an income loss of approximately $192.3 billion each year.
Importantly, you don't have to feel distressed to seek therapy. It can provide clarity during both challenging times and periods of stability. Jonathan Alpert, a psychotherapist based in Manhattan, notes, “Some individuals wait until they face a crisis to seek help, while others pursue therapy to enhance their lives.” It’s not solely about addressing feelings of brokenness.
Unfortunately, the search for a suitable therapist can be more difficult than anticipated. Here are four tips to help you find a therapist that fits your needs.
Define Your Goals Before You Start
Just as grocery shopping is easier with a list, knowing what you want to address in therapy will streamline your search. Many therapists have different specialties, ranging from specific mental health conditions like PTSD and anxiety to broader issues such as workplace stress or financial concerns. Dr. Scott Lilienfeld, a Psychology professor at Emory University, emphasizes the need to recognize that not all therapists and methods are identical. Understanding your needs beforehand can simplify the process.
Seek Recommendations
If you have friends or family with positive experiences with therapists, don’t hesitate to ask them for insights. You can also find therapists by exploring the associations or professional groups they are part of. Organizations like the American Psychological Association offer ZIP code locators to help you find nearby professionals. Checking your health insurance provider’s website for in-network therapists can also reduce out-of-pocket expenses. Zocdoc is another valuable resource for reading reviews and scheduling appointments directly.
Evaluate a Few Options
“I typically encourage individuals to research online and connect with a few therapists,” Alpert advises. “A brief five- to ten-minute conversation can reveal a lot.” Think of this step as trying on different outfits. Do you feel a connection? Are you at ease? Dr. Lilienfeld advises, “Find a therapist you resonate with. Research shows that a strong emotional connection between therapist and client is a key predictor of success.”
“Be an informed consumer and look for therapists who deliver quality care,” he adds. If a therapist seems dismissive or unsupportive, consider it a red flag.
Know When to Move On
Just as you wouldn’t hold onto winter clothing when the season changes, it’s okay to discontinue therapy once you’ve achieved your goals. “Therapy isn’t meant to be indefinite,” Alpert states. If you feel you’ve accomplished what you set out to do, you’re free to move forward, knowing you can always return if needed.
