How Do I Even Begin?
How do I even begin?
One thing that has intrigued me since I became a mental health therapist is the anxiety that is often associated with the decision to begin therapy. In an informal poll carried out on over 200 of our clients regarding reasons why they put off therapy as long as they did, the top four answers were: not knowing what the therapy process looks like, a concern for cost, time commitment, and the stigmatization and fear of judgement. It is always personally gratifying when clients breathe a sigh of relief only a few minutes into their first session and then begin the enjoyable—though often difficult—journey to improve their mental well-being.
If you are convinced that finding a mental health therapist is essential to your overall well-being, but are unsure how to begin, allow me to provide three tips on how to begin the process.
Tip #1: Google is your friend, and it is FREE! Do you ever wonder how we had access to information before the World Wide Web? I am thankful that we live in an era where information is at the tip of our fingers. One way to find a therapist is to search for therapists on verified websites. Simply typing “therapists near me” will bring up so much information that it is easy to feel overwhelmed. Instead, finding verified websites helps confirm the credentials of therapists that are listed with them in a way that builds trust for the therapists and with the clients. Here are two examples of a verified website:
www.psychologytoday.com, www.providers.therapyforblackgirls.com https://therapyforblackmen.org/therapists;
Tip #2: Be committed to the process. While there is no one-size-fits-all suggestion for finding a therapist, it is a proven fact that a successful therapeutic experience depends largely on the alliance that the client has with the therapist. This means that it is important to find a therapist that you are comfortable with. Once the verified websites suggest the names of people in your area, you must visit their website. Reading their background information and maybe even scheduling an initial consultation session with a few different therapists are two good ways to determine if they are a good fit for you. Most therapists offer free 15–30 initial consultation sessions. If this is not indicated on their website, feel free to ask for one. In order to determine if a therapist is a good fit for you, the American Psychological Association (APA) suggests asking questions such as:
Are you a licensed therapist? How many years have you been practicing?
I have been feeling (anxious, tense, depressed, etc.) and I'm having problems (with my job, my marriage, eating, sleeping, etc.). What experience do you have helping people with these types of problems?
What are your areas of expertise — for example, working with children and families?
What kinds of treatments do you use, and have they been proven effective for dealing with my kind of problem or issue?
You may also ask questions about their fees and whether or not they accept your type of insurance. Mental health counselors are ethically bound to serve you to the best of their ability and will generally be happy to answer your questions.
Tip #3: Just show up: Often in sessions, clients mention their concern about not knowing what to say in therapy. Sometimes this concern is enough to keep people from beginning the process. Please know that it is your therapist’s job to plan for the session, whether it is the first session or the 100th session. All you have to do is just show up. The therapist is trained to guide the session, ask the right questions, help you, and help you work towards achieving the goals that you set at the beginning of the sessions. The therapists create a treatment plan for themselves—in which they regularly consult—in order to provide the best mental health care service to meet your needs. During your first session, the therapist is trained to welcome you, create an emotionally safe space for you, ask the right questions, and help you set goals that you and the therapist will be working on together for the duration of your therapeutic experience.
So if the question is, “How do I even begin?” Our hope is that we have given you some suggestions that will be helpful. At Afangideh Therapy, our goal is to walk alongside you on your mental health journey. You do not have to do this on your own. Visit our website at www.thealabamatherapist.com or give us a call at 334-219-6539.