What is stopping you from getting a therapist? Getting help from a therapist has been taboo for many generations (especially in the Black community but that is a different post). Some people consider it inappropriate to share your personal issues with a stranger. While others believe they have to be overly depressed, anxious, or hearing voices to seek help. The truth is therapy really can be preventative if you let it. Along with the stigma comes the barriers to finding a therapist. I really believe that mental health care, and dare I say mental health care that is administered properly and effectively is for everyone. So I wanted to remove the barrier of knowing how to seek help.
Follow these steps if you are using insurance.
Check your coverage! Your employer may offer a few free visits using their Employee Assistance Program or EAP. If you do not have EAP then contact your insurance provider and verify that you have mental health coverage. Just because you have medical insurance does not automatically mean you have mental health benefits. Checking to determine your deductible, copay, and even coinsurance beforehand is to your benefit. If you have a deductible that you are not close to meeting you are no longer limited to providers who accept your insurance because you will have to pay out of pocket anyway.
Get referrals from your insurance company. So you now have determined your benefits and you know what your copay is ask for a list of IN-NETWORK providers. Have them narrow the list down by location, gender, race, specialty, and whatever you are looking for.
Look the person up. From the list provided by your insurance company go on a Google search and see if you can find a picture, profile, articles they have written, social media account, blog, whatever. In this day and time, you can find most clinicians online in some capacity. The purpose of this is you want to try and feel the vibe before you even reach out. Somewhere between 75 and 90% of the therapeutic outcomes are based on the therapeutic relationship. You all will not ever be best friends but you have to be able and willing to sit with them for 50minute a week and get real vulnerable.
Finally, let’s make contact. I would say pick your top three and make contact. The reasons for picking at least three are plenty but I will give you a few. Insurance information may be out of date. People stop practicing, or change locations and the directories insurance companies have are often SLOWLY updated. Sometimes clinicians move locations and their new location does not take the insurance even though they appear active in the system. Clinicians are also booked bd full. The world is literally on fire and with the stigma around mental health care decreasing more and more people are seeking help so the person you have your eye on just may be full.
If you are not using insurance and plan to pay out of pocket it will look a little different. A word-of-mouth referral is still good so check your social network. If there is no word-of-mouth referral then head down to Google and find someone. I recommend searching the following sites: Therapy for Black Girls, Psychology Today, Clinicians of Color. Do not be afraid to search social media as well. Look at the hashtags and see who you find. Once you have located your person refer to step three and see what information you can find about them online.
Some things to consider before starting:
Time is of the essence so start now. As I mentioned therapists are at max capacity. So do not wait until you are in crisis to start your search. If you are using insurance there may be some hurdles just stick with it. You will find someone you like who accepts your insurance you just have to be diligent and make the calls, send the emails, stay on top of it. I personally respond to emails much quicker than I do phone calls.
Another thing to consider is how do you want to be seen? Is telehealth only an option for you? While initially, it can sound off-putting in this COVID world it is an option worth considering. I personally have seen my clients make great strides online. It is super convenient and there is no traffic lol. If you only want in person then be sure to specify that when you are reaching out.
Finally, ask yourself are you ready to do the work? It can take a while to find someone who is a good fit. But the same way you keep dating you have to be ready to keep looking for a therapist who is giving you what you need, holding you accountable, and helping you grow. It will not always be easy and you may not always leave floating on a cloud of insight but it is always worth it.
Drop down in the comments and tell me how you found your therapist! Let’s talk about how the process was for you.
