THERAPY SEEKER'S GUIDE
The purpose of this guide is to help folks make informed decisions about therapy. The decision to seek therapy can indeed be very personal and, at times, challenging. We also want you to best understand how to use the directory to find the therapist that is the best fit for you.
Some questions to ask yourself:
Is it important to you that your therapist is part of a community? For example: The LGBTQ+community
Do you want to see a therapist that is close to your house or close to you job?
Do you plan on using your health insurance?
Do you have
out-of-network benefits?
When you decide you want to see a therapist what things do we consider? Where do we start?
AREAS OF SPECIALTY :
If you are seeking a therapist for a particular issue, look for a therapist who has experience in that area.
SELF PAY :
Means that the therapist does not take insurance of any kind. They are considered out-of-network therapists.
WHAT DOES OUT OF NETWORK MEAN?
This phrase usually refers to providers who do not participate in an insurer’s provider network. This means that the provider has not signed a contract agreeing to accept the insurer’s negotiated prices.
WHAT ARE OUT-OF-NETWORK BENEFITS (OON) BENEFITS?
Not all plans have out of network benefits. You should call your insurance to find out if you do have them. In some situations the therapist you consult can check for you, but its always best to take initiative when needed. If you do, OON benefits help pay for care you get from providers who don't take your plan. You must first meet your out-of-network deductible. You pay upfront and then submit a superbill provided by your therapist to your insurance to get a percentage reimbursed.
When you find a therapist you may be interested in working with, go to their website and get to know more about them.
WHAT IS TELE-HEALTH?
Tele-therapy is mental health counseling over the phone or online. Tele-therapy has become increasingly more common. Many folks don't know that it can be just as beneficial as face to face therapy. Although human beings are very adaptable, there are benefits and limitations to everything:
Benefits:
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Flexibility in scheduling
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Save on commute • Confidentiality
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You are in your physical comfort zone
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Increased access to a therapist that you wouldn't have in the past as distance is no longer constraining your options
Limitations:
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Privacy can be difficult depending on your household
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Communication can be disturbed from internet connection
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Limited body language communication
WHAT IS A CONSULTATION?
Consultations are usually 15-20 minutes long. This is your chance to ask questions. You can put these questions into two categories– administrative and rightness of fit:
Administrative:
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Scheduling- weekly or bi weekly sessions. Weekends, evenings, etc.
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Payment- insurance, self pay, sliding scale
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How can I communicate with you outside of session?
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Do you have a cancelation fee?
Rightness of fit:
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What approach do you use? And how will you decide what approach is right for me?
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Do you provide homework or assignments in between sessions?
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How will you know when I am done with therapy?
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Share your concerns about therapy and your goals.
You picked a therapist and your first session is booked. You may be feeling nervous, unsure, and a little anxious; and that's totally normal.
Some tips for your first session:
Keep in mind the reasons you want to do this, your ultimate goals, and what you hope to achieve.
Block out some time before and after your session. Give yourself time to examine your thoughts and feelings before and after the session. Share them with your therapist if it feels safe to do so.
Manage your expectations– It's good to remember that the first session is usually the intake appointment. The therapist will have questions across a variety of topics that will help them get to know you.
You don't have to come with an agenda or share everything about yourself in the first session. The therapist will guide this process.
Be aware of how you feel during your session. The ideal therapy match will make you feel respected, accepted, and safe.
Expect to be uncomfortable at times. Change is hard. Talking about our struggles is difficult. There will be times that you'll be excited for a session and times when you won't be,that's normal.
Lastly, congratulations!! You are making a commitment to yourself and that is powerful.