What Therapy is Right For Me?

Happy Fourth of July!!!!!

Hey Guys, it's Thursday. Just one more day until the weekend. We're almost there, guys. I've always had this roller-coaster of emotions on Thursdays. They can be so draining, yet they ignite this fire within me to push through, knowing the weekend is just around the corner.

So, I have complex post-traumatic stress disorder, generalized anxiety, major depression, and borderline personality. All of these conditions are challenging on their own, but when combined, they create a world of persistent pain and difficulty.

Although this may stink, many ways exist to get through the darkest times. Although you may feel hopeless, you must ground yourself and tap into your true self. I have tried various types of therapies, and there was not one that helped me a lot. My therapy journey first began when I was 11 years old. My older sister had aged out, and the therapist already knew my background, so she was perfect for me.

As an adult, I now realize that finding the right therapist is essential for your progress. Now I know what you are thinking. "But therapy costs so much; what if I don't find the right one the first time?" "I need help now, not later," or "Therapy doesn't work." Whatever it may be, guess what? I've been there before, and I'm here to say. Stop! Find somewhere you feel safe and take a 5-minute break to breathe in through your nose and out through your mouth and relax your nervous system. It may be a long journey, but YOU GOT THIS! The relief and empowerment that comes from finding the right therapist is worth the journey.

Now, how do you find the right therapist for you?

8 key strategies will help in finding the perfect therapist for you.

1. Define your goals. What do you hope to accomplish from therapy? What type of therapy are you looking for? What are you looking for in a therapist? Do you have a gender preference? Do you prefer group or individual?

By defining your goals, you can stay focused and determined to find the right therapist. Research the different types of therapies to understand what areas you would like to focus on. This will help slim down your therapist options and make your transition into treatment a little smoother. Be honest with your new therapist, tell them what you think would help you, and thoroughly describe your experiences, emotions, and feelings. It may take more than one therapist until you find the therapist you feel the most comfortable with, but trust the process. Although it may not seem like it, you are much closer to reaching your goals.

2. Consider insurance and finances.

Therapy can be very costly, so you must check your budget and look for a therapist without your price range. Many insurance companies will also help pay for mental health services, so check your insurance policy. For example, I currently have Medicaid Family Planning and pay for individual insurance as well as sickness and mental health insurance. I just switched primary providers, and on my first visit, I only gave the provider my Medicaid, which is limited and not my 2nd insurance. A week later, I received a bill for about $250, and that's when I realized my mistake. I could have saved with insurance.

3. Ask someone you trust

This is how I found my most recent therapist. I was trying a new therapy with a new therapist my primary assigned me. I was told that I needed to commit for a year. However, I ended my relationship with that therapist due to incompatibility. My grandmother was talking to her friend, who had a friend who is now my match. I later learned that my godmother's preacher is a social worker, so I now have skilled support. This world is indeed smaller than it may seem.

4. Research local resources

If you live in a specific community, look for programs available in your surrounding area:

• Employee assistant program
• Group therapy or one-on-one therapy through a local organization or company
• faith-based treatment center, church, synagogue, mosque.
• University counseling center

5. Use trusted online sites

Several mental health-related organizations throughout the world provide immediate resources such as (But not limited to):

• American Psychological Association
• American Association for Marriage and Family Therapy
• Association of LGBTQ+ Psychiatrists

6. Research organizations that specialize in your therapy of interest

Like searching your online sites, you can sometimes find a local therapist who can help with a specific condition through national or work-specific associations, networks, and helplines. Such as:

• National Alliance for Eating Disorders
• National Center for PTSD
• Anxiety and Depression Association of America
• Black Mental Health Alliance
• WeRNative
• Therapy for Latinx

7. Consider what matters to you.

Most people hold back a lot when talking to new people, but your therapist is there to help you with your issues, and they need to know who you are to help you. Be vulnerable with your therapist; it is one of the safest spaces you could be in. Talk about everything, but also ask every question that matters to you. "What therapy do you specialize in? How many years have you practiced? Etc.

8. Pay attention to any red flags.

I promise it is okay to leave your therapist if someone isn't connecting with you the way that you need for your recovery; then you must do what is best for you. If you believe that you are unable to be completely honest and open with this therapist, then you need to end it.