Choosing a therapist may feel like a mix between looking for a primary physician and going on a date. One you hope you only have to see once, and the other, you hope you’ll be able to see for a long time. Whichever it is for you, congrats on making a step toward your own health! It’s scary, but it’s incredibly important. Here are a few things Kardia Collective wants you to consider as you look for a therapist to join you on your path toward healing.
Facts
What are the most important things to look for in a therapist to guarantee the best outcome? How do you make the best choice to protect your time, money, and energy?
According to the research, the factor that predicts the HIGHEST likelihood of success in therapy is (drumroll)… the relationship!
“The quality of the helping relationship determines success”
While it may be tempting to rely on their training, where they studied, what they look like, or if they share the same interests, it matters far more if you can connect with them. What matters more than anything is having a positive, healthy working relationship called the “therapeutic alliance.”
> Pro Tip #1: Most therapists offer a free 15-minute consultation by phone or video. Choose your favorite two or three options, talk to each of them for a few minutes, and pick the one that you feel connected to most. Like speed dating, just for your mental health.
> Pro Tip #2: One of the other ways to find a therapist, like any other field, is through word of mouth. Ask a friend or counselor you know if they have any suggestions. It provides some potential options, as well as opens you up to connections with friends who may come alongside you on your journey.
> Pro Tip #3: With telehealth and flexibility becoming more common, virtual counseling is a newer reality. Some people don’t feel as connected with their counselor if they aren’t in person. While it’s generally preferred to be in person, virtual is a really great option too. When evaluating the research, “online CBT was just as effective as in-person CBT for treating anxiety and depression.” Virtual counseling allows you to see your counselor even if you might be out of town or if flexibility is needed to make it work, which both make for better consistency. This also opens up your options to someone who might be located out of state, provided they have the license to counsel in your state. Plus, therapy in PJs might be the future.
Money
Money is understandably one of the primary limiting factors for people receiving proper mental health care. It’s a tricky topic and isn’t one size fits all.
I’ve heard many people comment on the cost of an individual session of counseling. So here we go… You ARE worth $150 a week!
Your health and well-being are invaluable, and so are you.
For those who feel that a session might be priced too highly, consider how much you might be paying for haircuts, massages, entertainment, etc. I believe there’s a correlation between the success of a counseling experience and the value at which the client views counseling and themselves.
> Pro Tip # 4: Some providers may not accept the insurance that you have. Similar to an out-of-network doctor, you can request a superbill for the services provided in order to submit to your insurance company for some level of reimbursement. I’d rather you choose a therapist you connect with who is outside of your network than settle for one just because they are covered completely by your insurance. This also opens you up to seeing providers who may not accept insurance at all.
> Pro Tip # 5: If individual therapy is out of your financial reach, consider group counseling. Group counseling is effective and often much cheaper than traditional individual therapy. “Group therapy is as effective as individual therapy for an array of symptoms and conditions” (Rosenthal et, al., 2021).
Time
How long will this take? It depends. There are too many factors to say for sure. Some people will experience progress and healing immediately. For others experiencing acute and chronic issues, it could take a lifetime of professional help to maintain health.
According to CBT (Cognitive Behavioral Therapy, one of the most well-researched and common counseling theories), research shows:
some anxiety can be treated in as few as 8 sessions.
In my personal experience, I usually see progress in 3-5 sessions.
Imagine you’re working with a personal trainer but for your mind. No one leaves the first few sessions with a trainer thanking them for how good they felt afterward. They also won’t be able to tell much of a difference when they look at a mirror afterward. But after a few sessions, they’ll be feeling better and beginning to see small steps of progress.
Final Thoughts
It’s hard work to go from “I should probably see a counselor” to sitting on their physical or virtual couch, with a ton of steps in between. You are worth it! Keep taking the next right step. Keep reaching out. I wish you the best on your journey. Please reach out to me via email or text if there’s any way I can assist you in your next step!
Bonus List
Here are a few definitions and explanations, like a cheat code list!
State or National Licenses
LPC - Licensed Professional Counselor - the state board has given them a license to counsel also goes by LPC-MHSP in Tennessee
LPC-MHSP (Temporary) - the state board has given them a temporary license as they begin to work on their full license, including hours and supervision, also known as “provisional license”
LMHC - Licensed Mental Health Counselor - super similar to LPC
LMFT - Licensed Marriage and Family Therapist - the stated board has also given them the license to counsel, just with a focus on marriage and families in their training
LCSW - Licensed Clinical Social Worker - trained more toward social systems and resources, but can also practice as a therapist
CPT - Clinical Pastoral Therapist - trained in the spiritual dynamics within therapy
Additional Licenses
NCC - National Certified Counselor - approved counselor by the National Board of Counselors, may not have a license, has passed the National Counselor Exam
RPT - Registered Play Therapist - not just for kids, but can definitely beat you in go-fish
ATR - Registered Art Therapist - don’t get too messy
Doctorates
PhD - Doctor of Philosophy - often focused more on research
PsyD - Doctor of Psychology - often focused more on practice
EdD - Doctor of Education - educational leadership
Dmin - Doctor of Ministry - let’s get spiritual
Therapies
CBT - Cognitive Behavioral Therapy - thoughts influence feelings influence behaviors
EMDR - Eye Movement Desensitization and Reprocessing Theory - meditation meets memories to rearrange traumatic experiences
Narrative Therapy - how would you tell your story if you were the main character?
Existential Therapy - meaning, purpose, and existence, why are you here?
DBT - Dialectical Behavioral Therapy - accepting feelings, skills to change thought patterns
REBT - Rational Emotive Behavior Therapy - beliefs and feelings