Nothing is more frustrating than wanting help but not knowing how to go about receiving it. This is especially true when it comes to seeking therapy. Taking that first step to recovery can be scary and overwhelming, but it doesn’t have to be! If you’re ready to kick off your therapy journey, keep reading to learn 9 things you should ask yourself when you’re seeking therapy.

My Story

A few weeks ago, I opened up on my Instagram about my experiences with therapy and how I finally felt like I found the right therapist! After a year plus of dealing with the pandemic, managing my career, business and LIFE… I hit an emotional low. I knew that I needed some serious help. But finding a therapist isn’t always easy.

Truth be told, I spent months looking and became so discouraged and frustrated. After receiving some much-needed guidance, I realized that I was going about finding the help I needed half-assed. I realized that if I truly wanted the help I was seeking, I needed to do the work and I am so glad that I did!

Here’s the Thing about Therapy

I just want to say that nothing has to be wrong in your life for you to go to therapy. Like I shared in my post here, therapy is a form of self-care! So no, you don’t need a big traumatic reason to go to therapy.

Whether you’re trying to tackle personal struggles or issues, or just want to go to therapy for personal reasons, I think it’s a great choice friend! There are so many benefits that come with going to therapy. Having a safe and open space to vent, decompress, and lay it all out there can be helpful. Therapy is a great tool that will help with your mental health, personal development, personal healing, and overall happiness.

9 IMPORTANT QUESTIONS TO ASK YOURSELF WHEN SEEKING THERAPY:

1. Why are you seeking therapy?

Before starting your therapy journey, it’s important to understand why you’re seeking therapy in the first place. Are you battling depression? Or are you grieving something? Or are you just looking to improve your outlook/quality of life? There is no right or wrong answer, but knowing why you want therapy will help you reach your goals.

2. What are your ultimate end goals?

Now that you know why you want therapy, what are your ultimate end goals with receiving treatment? Do you want to be happier? Get over a breakup? Feel less anxiety? Find clarity in your life? What is your WHY?

I find that it is always good to have something to work towards. It makes showing up for yourself and committing to the process journey easier, especially on the hard days.

Read my blog on goals here.

3. What are your expectations and are they realistic?

Putting yourself out there to find a therapist is like putting yourself out there to date. You will experience some hits and misses, but it is all a part of the process. It’s important to get clear on what your expectations are early on and understand what your hard and soft boundaries are. Here are a few things to consider:

Are 100% virtual sessions a deal-breaker for you?

Do you want weekly assignments?

What is your idea of the "right" therapist for you?

Now that you understand what your expectations are, it’s good practice to know which things you’ll be willing to compromise on (just like in some relationships). Get clear on that stuff now!

4. How much can you afford to pay?

Another thing to consider before starting your therapy is payment. How much can and are you willing to budget for therapy? Yes, out-of-pocket costs for sessions vary, depending on if you have insurance or not, co-pays and therapist payment terms, and if they have a sliding scale. Understand what you can work with now so that you can find someone that aligns with you.

5. What type of therapy are you interested in?

There are different forms of therapy available. The standard is psychotherapy also known as talk therapy. But there’s nothing wrong with exploring and seeing what else is out there. Are you interested in art therapy, dance therapy, or a more holistic approach?

Hey Friend - Just a note, if you're dealing with some serious issues I would consult a professional first and see what they suggest!

6. What type of Therapist are you looking for?

Now let’s talk about that ideal therapist you identified when you named your expectations. It’s important to find someone who will make you comfortable enough to open up and be honest (we’ll get into that later). So it’s ok to be a little picky. Does your therapist share the same cultural background as you? Do you prefer a male over a female therapist? Is an emphasis on religion a requirement for you? Would you feel comfortable talking to someone closer to your age group?

Remember when I said that finding a therapist is like dating? Understand that your first few connections may not work out and that is perfectly ok. Just be patient and keep the faith. And when you do find someone you think that you can work with, make sure that you two are on the same page. Ultimately your therapist’s goals for your treatment should align with your needs and apply to your overall growth and healing.

7. How will you find a therapist?

I find that this is the hardest part for most people. It’s hard because it requires a little work and research on your part. Sometimes you’re going to be told no, get no responses, or have to initiate contact. But it’s totally doable. This is exactly what I did with the help of a SAINT sent from my job’s employee assistance program. Sis explained the process to me and broke it down in a way that made perfect sense. When I followed her steps, I had my therapy session booked within a week! Here’s what I did:

I Looked For a Therapist That Fit My Criteria

If you have insurance, check with your insurance provider. They likely have a website that you can input filters (location, therapist credentials) and search from. If they don’t give them a call and ask for a list!
Check out online databases like:

I Established Contact

So I was advised to make a list of all the therapists that fell under the criteria I selected. Then I created a generic email with the subject line “New Client Request - Dr. Name” and briefly introduced myself, named my insurance, and asked if they were accepting new clients. I took that email and sent it about a bunch of times and it took me no more than 30 minutes. They next day, my email was full of responses! It was that easy.

8. Will you be willing to make time for therapy?

Depending on what type of treatment plan your therapist suggests, will you be willing to show up and be present for an hour or 2 a week? Do you want sessions every Friday? Bi-monthly? Remember, to get the help that you seek, you have to make time for it in your life.

9. Are you committed to being honest and active about your healing?

One thing therapy requires if it’s going to be successful is your honesty. So sometimes that means confronting things you’d like to forget and facing your demons head on. Understand that therapy is a collaborative effort. Are you willing to do your part?

Conclusion

Before I sign off, I want to close by saying that your therapy journey is truly what you make it! I by no means am an expert with this stuff, but I can share my thoughts from my own personal experience. Walking through these questions and doing the work has really worked for me and my healing. I only hope that they will work for you too.

Do you love this post? Let me know in the comments below and share it with your friends!

9 Important Questions to Ask When Seeking Therapy