Why might you want to find a therapist… now? Here’s a common scenario that grinds my gears: someone’s in trouble… it’s obvious. Maybe their relationship is failing, or their health. Maybe they’ve already taken a leave from work or they want to do just that. They might be displaying easily recognizable symptoms like excessive tearfulness or a “short fuse,” insomnia, lack of motivation, despair, or substance abuse, or, they might still be going through all of the motions but without ease, confidence, or joy. This, my friends, is mental illness. And, just like you may experience a seasonal cold or flu, you will likely periodically find yourself not at your mental or emotional best.
Mental health therapists are professionals committed to helping you recover quickly and, perhaps even more importantly, grow, succeed, and thrive! Here’s the problem though… most people wait until they’re in crisis to consider working with a therapist. And, here’s the challenging part… that’s when they start looking for help. Right when they have little to no capacity left. That’s why I’d like to help you find a therapist… the easy way, now.
Immediate, urgent care is available at the hospital. If you are suicidal, go there. If you are not suicidal, depending on where you live, you might find that emergency services are still the best way to access immediate care. They might even be able to help you find a therapist (though I don’t think this is the easy way!) There may be a crisis recovery center or inpatient program that can help you get over the hardest part of a mental health crisis. We have both of these in Anchorage, Alaska where we are located. You can find more information here: Crisis Recovery Center. The 24-hour crisis line is: (907) 563-3200.
Ok, crisis managed, or, maybe as a result of reading this article, averted (I hope so!) Let’s move on to a step-by-step discussion of how to find a therapist.
How to find a therapist: Step 1 “Get oriented”
Answer these questions: Who are you? Where do you live? What are your communication preferences? What’s been going on with you?
Write out your answers. Indulge your preferences… bullet points, longhand prose, or anything in between will work! You also get to decide how deep you go and how quickly. You might even like to do a “private” set of answers and then an edited version that you can share. This introduction will help you to find a therapist.
Share away! Send this intro to anyone who might be able to help to support your efforts to find a therapist. That could include a friend who has a therapist, a friend who is therapist, your doctor, or even (and of course, eventually,) a potential therapist!
How to find a therapist: Step 2 “Credentials”
This doesn’t need to be too complicated though it might seem like a lot at first. Therapists are healthcare providers and are required to fulfill certain requirements. State licensing boards set the standards and therapists are only allowed to practice in states where they are licensed. (Stay tuned for developments as more and more states agree to collaborate on credentialing.) Depending on what state you’re in, licensed therapists may be called different things. Here in Alaska we have: Licensed Professional Counselors, Licensed Clinical Social Workers, Licensed Psychologists, and Licensed Marriage and Family Therapists. Any of these professionals can help you with your mental and emotional health.
Some people think that they need to find a therapist who has a specialty to get the help that they need. Many therapists do specialize in treating a particular demographic (like adolescents or adults) or in using a specific modality (like yoga therapy, cognitive behavioral therapy, or EMDR.) Some therapists will have additional credentials that are issued by independent organizations like the International Association of Yoga Therapists or the American Association of Sexuality Educators, Counselors, and Therapists.
If you know that you have a particular interest in specializations like these, you can use these organizations to search for therapists in your area. You can also be assured that therapists who have additional credentials like these are committed to continuing education and professional excellence. Note that these organizations’ certifications are independent of state licensure. If you are going to rely on insurance to help cover the cost of therapy (more on that later,) you will also want to assure that your therapist is licensed in the state where you live.
While specialization can be helpful, it is not always necessary. All licensed therapists are qualified to treat a range of mental and emotional health conditions including depression and other mood disorders, anxiety, and all of its relatives, trauma and other developmental issues, grief, and a whole range of behavioral and attention-based experiences. Believing that there is one modality or one perfect therapist out there is likely to be more of an obstacle to getting help than helpful.
How to find a therapist: Step 3 “Location”
I think we underestimate the power of proximity. Our mates, friends, jobs, favorite activities, and many other major factors in our lives are influenced, if not determined, by proximity. There must be something to it!
To make finding (and keeping ) a therapist easy, I recommend you consider location carefully. It doesn’t have to be a deal breaker if it’s not close to home or work, but if it’s a burden to get to there, (even if it’s online,) there should be a compelling reason as to why you’re making the extra effort. Maybe it’s so that you find yourself right near your favorite coffee shop or trailhead!
How to find a therapist: Step 4 “Availability”
This one is important too and I’d encourage you to think about it like location and specialization. It doesn’t have to be perfect but if it’s a big effort, there should be other benefits to balance it.
Effort is going to be part of the process, it won’t work if it’s not. The more thoughtful we can be about where we exert, the more potent our intention can be. When you are approaching therapy from a place where growth is possible you will find that you have a lot more flexibility. When a therapist who checks all of the other boxes doesn’t have an appointment available for 3 months, you can wait (and maybe use the time to pursue another life-enhancing exercise!)
Questions about availability may include:
- What days and times are appointments available?
- When is the next appointment available?
- How far in advance do I need to schedule?
- How far in advance can I schedule?
- Are you available between sessions? If so, how?
- How often are you “out of the office?”
- Are you available on holidays?
- Do you have a waitlist for cancellations?
How to find a therapist: Step 5 “Payment”
This is a big deal. Healthcare is an investment. The alternative can be costly. Just like a couple of dental cleanings a year are way more affordable than a root canal, a regular meeting with a therapist can help you avoid costs related to lost work, physical ailments, substance use, separation/divorce, and even help you save money with increased clarity and confidence around financial decision making and professional aspirations.
If you have insurance, check your benefits. You should have an ID card with a phone number on it that you can call to ask questions. Eat a snack beforehand and make sure you have plenty of time… you might have to wait on hold for a while. Here’s another reason to take steps toward finding a therapist now!
If you already have a therapist in mind, they might be able to help you find out about your insurance coverage. It doesn’t hurt to ask!
Many insurance companies have “preferred provider networks.” That means that those providers listed (either online or in your benefits package) have agreed to be paid a reduced rate in order to serve clients who are covered by this insurance carrier. You may pay less out of pocket if you meet with a preferred provider.
If there is a therapist who you want to work with who isn’t part of your insurance company’s network, ask about “out of network” coverage.
Even if you have insurance coverage and your therapist is “in-network” you may have to pay out-of-pocket (or use a Healthcare Reimbursement or Flexible Spending Account) for co-pays and/or until you meet an established deductible.
The full scope and scale of healthcare benefits is beyond the scope of this article but rest assured, there is a path! Take your time and ask questions to better understand your benefits and plan for the care that you need and want. That might mean opting for a different plan in the future, setting some money aside to cover out-of-pocket expenses, or investigating lower cost options like working with an intern or student or asking about sliding scale or cash pay potential. Be persistent!
How to find a therapist: Step 6 “Goal”
Having been watching the 2024 Paris Olympics this week, I have a lot of visual aids to help me describe this sixth and final step: The Goal. When you embark on a therapeutic journey, it will be critically important for both you and your therapist to know where you’re headed. It can be a huge soccer goal or a tiny bullseye (refer back to Step 1 where you get oriented. Your preferences: big or small, specific or vague… are relevant and welcome!
When you are in a period of equanimity and/or ready for growth (as I am suggesting is the ideal time to find a therapist) you may find that goals that are growth oriented like “be more openhearted.” You might have something more specific like “write a novel.”
Your mental and emotional health is as dynamic as you are! It will change with the seasons, relationships, life experiences, and phases of life. Time spent learning from and tending to your mind and heart will always be well spent.
If you haven’t yet met with a therapist or if you’ve been waiting until things get really bad to do so… I invite you to consider taking some of these steps now. I hope that you find, as we often do when we are looking forward to a vacation, that many of the benefits may be available to you long before (and for long after) the actual trip! Here at Yoga for Mental Health we’re here to encourage, support and accompany you wherever we can along the way!
To all of the therapists and clients with whom I have been privileged to walk… thank you. Your influence has been profound.
