Is it time for a mental health check-up?

All you need to know about therapy

Mental health issues are common, and even more so now that we are in the middle of a pandemic. Recent statistics from the National Alliance on Mental Health show 1 out of every 5 American adults lives with a mental health condition, while 1 in 25 adults lives with a serious mental health condition.  Therefore, It’s important to remember that reaching out is not a sign of weakness, but a significant step toward the path of self-care.

If you’re like most of us, it probably takes you some time to admit you’re dealing with something difficult to handle on your own.

Here are some of the signs that you need to see a therapist:

1. Feelings of Overwhelm

Although worry or stress is a natural response to unpleasant events, when you start to feel overwhelmed, and lose control over your feelings or emotions; you might want to consider therapy.  When stress, feelings of disproportionate anger, unforgiveness and resentment, anxiety, loss or grief won’t go away after a period of time, when feelings of hopelessness or intrusive thoughts lead to thoughts of suicide or self-harm, seeking therapy should be a priority

 2. Fatigue

Although there can be several physical conditions that can lead to fatigue, know that it could also be a sign of failing mental health.  Fatigue, change in sleep and wake patterns, or when it interferes with eating patterns; might indicate a need for therapy.

3. Agoraphobia/Other phobias

People with agoraphobia or other any other phobias have known to benefit from various forms of cognitive behavioral or dialectical therapy.   

4. Apathy

Losing interest in activities or persons that you once were found of; ignoring hygiene or personal care, decrease in performance at work or school are common signs among those struggling with psychological or emotional issues. 

5. Social withdrawal

Our mental health can impact our relationships in a variety of ways; emotionally distressed individuals may pull back or withdraw from those who are close to them, cause insecurity in a relationship, or could simply push people away which may a put undue pressure on a new or pre-existing relationship.

6. Traumatic experience

Are you trying to recover from a traumatic experience like, assault, natural calamities, war, abuse, violence or the like?  Therapy can provide a safe, compassionate place to process the trauma and all the distressing emotions that go along with it and help you develop healthy coping mechanisms.

7.  Use of illegal substances, alcohol or sex to cope

Oftentimes people tend to resort to numbing, distracting or destructive coping mechanisms that lead to more harm than good.  Therapy a safe, judgment-free space where a trained professional works with you to provide you with tools and resources to overcome addictions.

However, once you come to the conclusion.  It’s time to seek professional help, you’ll most likely be relieved that you’re finally taking some action.

Different types of therapy

1. Cognitive Behavioral therapy:  Often used in conditions such as anxiety, Obsessive-compulsive disorders, and mood disorders, such as depression and bipolar disorders, stress, eating disorders or phobias. It is often short-term and solutions-oriented.
2. Dialectical Behavior Therapy.  Often used forsuicidal thoughts, borderline personality disorders, eating disorders and substance use issues, among other conditions. DBT focuses mainly on coping with difficult emotions using mindfulness, distress tolerance, emotional regulation and interpersonal effectiveness.
3. Supportive Therapy.   Some of the examples of supportive therapy may include animal-assisted therapy where animals such as dogs, horses, and others may be used to help ease anxiety, depression, and bring comfort.

• Art and music therapy. This can allow you to express and process your grief and other feelings.

In addition to these, there are other forms of therapy that may include relational therapy, Eye Movement Desensitization and Reprocessing, attachment-based therapy, gestalt therapy, emotionally focused therapy (EFT), mindfulness-based cognitive therapy (MBCT), and interpersonal psychotherapy (IPT), and many others depending on the issues that need to be addressed.

How to find the best therapist?

There is no single, correct approach that works for everyone. Not every therapist will work for everyone, either.  However, quality of the relationship between you and your therapist will determine how effective therapy will be for you, and that is why having the right therapist is very important

1. Be clear about what you want. There are different types of therapy for different problems and not all therapists maybe trained in all of them. Based on state licensing requirements and personal qualifications, there might be licensed clinical social workers, addiction counsellors, marriage and family therapists and so on.
2. Personal traits. Are there certain personal traits that you are looking for in a therapist?  Do you think you’d feel more comfortable with a man or a woman?  Would it matter if it was someone older, younger, or around your age?  Does it matter to you if the therapist has a particular religious affiliation?  These are some of the factors you will need to consider while choosing the right fit.
3. Ask for recommendations.  Family or friends who might have positive experiences with a therapist may be in a position to recommend someone who might have helped them in the past.  You may also use the resources enlisted at you work or school.  Many work places now provide employee assistance programs with recommendations.  Similarly Student Affairs departments on school campuses might be able to help too.
4. Internet.  Internet has a wide list of psychologist and therapist’s in every area.  However, note that not all therapists may be listed on the database.  Official websites on the internet may also provide additional information such as phone numbers, where their office is located, office hours and whether or not they accept your insurance.

Alright, now let’s presume you found a handful of therapists that could be a good fit for you. You’ve had telephone conversations with them and you feel confident. It’s time for your first official therapy session.

 Congratulations!

You are entering what could be a therapeutic relationship with your therapist. A little anxious?  A little jitteriness?  Excitement?  All these emotions are normal. You’re after all about to start spilling your guts to a stranger that you just found on the internet. That’s kind of a scary thing to do.  And it’s okay.

Your first mental health therapy session will lead you down the path toward successful resolution of your challenging emotional issues.

Make the most of your first appointment with these tips

1. Complete pre-planning When you call the office for the first appointment, focus on the office staff’s instructions. Have pen and paper ready as they’ll likely tell you what to bring, such as your identification and insurance cards.

 During the call, ask questions and seek clarifications like:

• Confidentiality issues
• Length of each session
• Duration of therapy anticipated
• Expectations from each session
• Insurance coverage and fees

Confirm the street address for the office location and ask for specific directions or landmarks nearby.

2. Arrive 15 minutes prior to appointment. The office staff will have forms for you to complete.  It’s important to be present when the therapist is ready for you. They often schedule clients consecutively and won’t have excess time between sessions to accommodate late-comers.

When you get to the therapist’s office, know that your first experience will not be much different than your regular doctor’s appointment. You will most probably be asked to sign in and fill out some basic paperwork.

The paperwork will include but not limited to:

Record release form

A questionnaire about your symptoms and expectations

Medical history, current medications and allergies

HIPPA forms

Insurance information

Therapist-patient services agreement

If you feel uncomfortable answering any of the questions on paper, you can wait until you are with the therapist and answer the questions orally. You might also have the option to complete this paperwork at home prior to your first visit.

3. Be cooperative. Although you’re unsure of the process, the more helpful you are with the therapist, the better able they are to assist you. Strengthen your resolve to do what’s necessary to feel better.  Working through challenges isn’t easy, and therapy isn’t a quick fix. Therapy also requires hard work and honesty, with yourself and with the therapist you work with. But if you’re willing to do the work, results can be rewarding.

4. Information Gathering.  Recognize the therapist does considerable information-gathering during the first session. Because the therapist needs your personal history to understand your situation, they’ll inquire about various parts of your life. The therapist will ask, “Who lives with you,” “What kind of work do you do,” and “How long have you been married, divorced, living with your parents,” or whatever your current situation. They’ll likely inquire if you’ve had counseling before or ever seen a psychiatrist.

The second round of questions will mostly revolve around your current issue.

•How long have you been experiencing the problem or issue?

•What helps you cope with it and what triggers it?

•How often do you experience it?

•How was life before it all started?

Your answers will provide the therapist the root cause of the issues that you are facing so you can work out a solution together. If you ever feel like you don’t want to answer a question quite yet, speak up and say so.

5. Openly respond to any questions asked. Some people find it unnerving to reveal personal business to a therapist. However, the more open you are, the more smoothly your sessions will move forward and ensure a satisfactory conclusion.

Use “feeling” words to help the therapist understand what you’re experiencing. Words like, “sad,” “hurt,” “angry,” and “disappointed” will shed light on your current emotional situation for the therapist. Embrace this opportunity to heal by sharing feelings honestly.

6. Tears are okay.  Accept that you might shed tears. During your first session, you might cry because you’re relieved to be finally “unloading” your feelings. Also, opening up about situations that have been troubling you taps into feelings that could trigger crying. Go ahead and let go.

7. Do your homework between sessions. If your therapist asks you to journal your thoughts do other activities outside of your therapy sessions, follow through. These assignments can help you apply what you’ve learned in the therapy sessions to your life

8. Follow-Up.  Be willing to return for a second session if the therapist recommends it. Even if you’re unsure about how the session went, attend a second session. You’ll probably feel better a few days after the first session and even better still after the second.

On a concluding note,

If you’re still having doubts and wonder if therapy is right for you or whether therapy will benefit you know you’re not alone. There are millions just like you; who started with doubts, and have today made progress.  Each story is unique.  Your story will be yours and yours alone. However, If you find a therapist that is a right fit for you,  give the process a chance, and work hard outside of your sessions or chats, therapy can work for you.

Attending your first mental health therapy session is the key.  Give it a try.  Rest assured, it’s completely normal to seek out professional help when you feel the need. With these tips, you’re ready to embark upon what could be one of the most enriching, enlightening adventures of your life