Let’s Get You Some Swimming Lessons

Finding a therapist to help

  • If you have a primary care physician (PCP), ask if they know anyone they can refer you to.

    If you don’t have a primary care physician yet and you have insurance, try looking up which therapists might accept your insurance. Most insurance websites have a way to search for providers.

    If you don’t have a primary care physician and don’t have insurance, start by looking for public health options in your area. They can help you find free/cheap care, and may be able to help you find coverage through Medicaid or other insurance options. They may also know of therapists that offer a sliding scale if you have to pay out of pocket.

  • If you need to find a therapist and you can’t find one by referral from your doctor or insurance, the next place to check is Psychology Today’s Find a Therapist.

    Make a list of nearby therapists from that site, and give them a call. If you’re paying out of pocket, ask if they offer a sliding scale payment option.

What happens when you first visit the therapist?

A therapist can help you process how you’re feeling and help teach you ways to manage how you feel. They should be able to help you find ways to reframe things in the moment. They may help you with Cognitive Behavioral Therapy (CBT) or other similar techniques. To start with, the first session or two will likely be spent getting to know you and to help you get comfortable with your therapist.

What is a therapy session like?

Therapy is a process and it’s something that’s ongoing. Sometimes your therapist will try to focus on practices you can use in the moment. Sometimes they will be there to let you vent. They may ask questions or suggest ways of reframing things.

Regardless of exactly how a therapy session flows, something to remember is that what you say there is confidential. Things are kept private unless you specifically approve them discussing things with someone else.

What if I feel like therapy isn’t working?

Sometimes it doesn’t feel like you’re making progress, and that’s ok. If you feel that way, you can discuss these feelings with your therapist, and maybe they can suggest trying different things during sessions.

If, after a handful of sessions, you still feel like you’re not connecting with the therapist and would like to try someone different, that’s completely fine. If you feel comfortable, you can ask the therapist if there’s someone else in their practice that they feel might work well for you. You can also see if there is a scheduler or administrative person in the office that can help you setup an appointment with a different therapist.

If none of the therapists at the office feel like they would work for you, it may be time to begin again. Circle back to “Finding a therapist to help” and try reaching out to someone new.

What now?

It may take many sessions to work through how you feel and to find ways to work through those feelings. For many people, you’ll start with more frequent visits, and then if the way you feel has improved, you’ll probably move to less frequent visits. Eventually you’ll probably be in a place where you’ll have “maintenance” sessions where you meet less frequently.