Getting Started with Therapy: A Short Guide to Finding the Right Fit.
There are many different kinds of therapy out there with different ideas, theories, processes, and directions. Ultimately the research tells us that the kind of therapy used only accounts for a portion of what leads to positive outcomes in therapy. Further finding that all ethical, evidence-based practices have value.
The factor the research found to have the largest impact on outcome is the relationship between client(s) and therapist.
The good news is this means that there are lots of choices out there and the most important one is finding what works for you.
Asking Questions Helps.
Whether this is your first time considering therapy or you have tried other options before. It can be helpful to ask yourself different questions to know more about what you are looking for. Here are some ideas:
-What are you hoping to get from your time in therapy?
-Are you looking for a single session, enough sessions to work through a current problem, or long-term therapy?
-Do you prefer flexible scheduling, or consistent days and times?
-Do you prefer in-person, online, or both?
-Would you prefer an indoor space or walking while you talk?
-What kind of therapist are your hoping to connect with: directive, calm, patient, humorous, empathetic, someone who tells it like it is, etc.?
-Do you like worksheets, activities, homework in therapy?
-Do your current thoughts about therapy give you things you hope to avoid, or things you hope for in a session?
-How will you know if you are getting what you want to out of your work in therapy?
What other kinds of questions came up for you as you read this list? Dig into your own ideas until you feel ready to take the next step and start looking for a therapist.
Connecting with a Therapist
When you are ready to connect with a therapist it can be helpful to find someone who offers a free consultation. This can allow you to ask questions and get to know each other better. This can also be done in an introductory session.
Here are some questions that might be helpful:
-How much do your sessions cost? What payment options do you offer?
-What kind of therapy do you use?
-How do you conduct your scheduling?
-How do you determine if our work together is productive?
-How would you describe your therapy style?
-Do you have experience working with ____?
-Do you have experience working with my community/ culture/ ethnicity/ background/ religion/ etc.?
-Do you use worksheets, activities, homework?
-What kinds of things will you be asking to get to know me?
-What kinds of things will you expect me to share in the sessions?
-Do you focus on the past, present, future, or a mix?
-What does a typical session consist of?
Asking questions can help you and the therapist get started on the right foot. It is okay to try out a consultation with multiple therapists before choosing who you will work with. It is also okay to begin work with a therapist and change your mind.
