Mental health and whole-body wellness are important to me both personally and professionally. When I first started seeing a therapist over 15 years ago, I tried to hide it from others because I was embarrassed and ashamed that I needed help. I didn’t want people to think I was “unstable” or “broken.” Back then, I had no idea how my effort to find a mental health therapist would positively impact my life.
Over the years, I have become more vocal about my positive experience with therapy. I encourage others to find a mental health therapist if they bring up the topic. I think the more we talk about mental health needs and talk therapy, the weaker the stigma around mental health becomes. I’ve utilized therapy off and on for years, so my comfort and understanding have evolved. I no longer view needing therapy as a weakness. Therapy has supported me when I needed it, and it allows me to openly talk about things that are bothering me as long as I need to, in an objective way, without burdening my husband, family, or friends.
I have had to change therapists a couple of times due to a closing practice, not the right fit, or simply a gap between needs. Today, I consider myself a mental health advocate for myself, my family, and my friends. I am always willing to help others find a mental health therapist.
If someone is considering starting the process of trying to find a mental health therapist, these are the tips I’d offer based on my personal experience.
1. Know Why You Want to Find a Mental Health Therapist
I have sought talk therapy a few times in my life. Normally, I needed to talk about life in general and process what was happening at the time, but there have been times when I had a specific need. Psychology Today offers a filter to narrow down a provider’s specialty. Knowing a specific diagnosis or need will help find the right provider. I also used a provider recommended by my primary health care provider when I experienced a miscarriage, because I wanted someone who had postpartum and women’s health experience.
2. Health Insurance
Not all providers accept all varieties of health insurance. I always check with a potential provider to see if they will accept my health insurance. Services paid out of pocket can be expensive.
3. In-Person vs Online
There is a shortage of mental health therapists, and finding one close by can be hard. Finding a provider close to home was important to me, so therapy didn’t take up too much of my time with travel. With COVID, services changed to include more virtual options. For me, I like the virtual option. It requires no travel time, less time away from work or family, and more flexibility of access. I did find in-person helpful when I first started to understand the process and needed to feel comfortable with my provider.
4. Use Category Filters
I have suggested that others use Psychology Today to find a mental health therapist. The website offers a variety of filters to help narrow down the available providers and to find the right fit. Categories for filtering include gender of provider, online/in-person services, specialties, insurance, and type of therapy. I can feel overwhelmed when I have too many choices available. I like how the filters help to narrow down choices.
5. Interview Providers
I view finding a mental health therapist like finding an employee. I want to interview the person to get a vibe if I would like to talk more with them. Many providers are open to a short phone or video conference to “meet and greet.” The meet and greet is an opportunity to share a short version of your needs and ask the provider what they have to offer to support you. I’ve encouraged people to interview a few therapists at a time and to openly communicate that you are interviewing people and will communicate whether or not you are pursuing their services.
6. Change if Needed
It’s okay to change therapists. Relationships, even with a therapist, change over time, and it’s okay to look for a better fit or a therapist who better meets your needs. I’ve had three therapists in my life. I feel like they each had a role and fit my needs at the time.
7. Short-Term Support
For short-term support, many employers offer an Employee Assistance Program (EAP). EAPs often offer 3-5 sessions for a specific event or need and can help bridge the gap to long-term support. I used my employer’s EAP to find fast support when I experienced a miscarriage. After a couple of sessions, I realized I needed longer support. Having a quick resource was beneficial when I felt most vulnerable.
8. Crisis Support
Crisis support is available throughout the state of Vermont. Here are resources for those in need:
Crisis helpline 988
United Counseling Service in Bennington (802-442-5491)
Brattleboro Retreat 800-RETREAT (800-738-7328) or (802-258-3700)
Howard Center of Burlington (802-488-7777)
Washington County Mental Health Services in Barre (802-229-0591)
Talk therapy isn’t for everyone. I’ve found other self-care activities to be helpful too, like journaling, walking in nature, or talking with a friend. It’s also important to note that the process of finding a mental health therapist can require a few steps; the outcome is worth the effort once you find a mental health therapist who fits your needs.
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