There is a shortage of therapists. 4 tips to always find the right one for you

This story is part 12 days of advicehelping you get the most out of your tech, your home and your health this holiday season.

The winter season has many things in store for you: family, work, holidays and personal responsibilities. In addition to the inclement weather of the season, winter can trigger major health issues such as seasonal affective disorder. You may find that now, more than ever, you need help managing your stress, anxiety and depression. You are not alone.

Due to the pandemic, the number of people seeking therapy has exploded. According to a survey conducted by the American Psychological Association in November 2020, 74% of psychologists reported seeing more patients with anxiety and 60% seeing more patients with depression than before the pandemic began. However, another side effect of the pandemic is a shortage of therapists.

The demand for therapy has increased and the number of people to talk to has decreased. But that doesn’t mean you can’t get help. Here’s how to find the best therapist in your area.

Want more advice? Check foods to eat for dry skin this winter and 7 natural aids for insomnia.

Most common types of therapy

There are five main therapeutic approaches: psychoanalytic, behavioral, cognitive, humanistic and integrative. Within these five main categories, there are many specific types of therapy you might encounter. Here are the most common:

Cognitive-behavioral therapy: Therapy that identifies thought patterns that lead to negative feelings. CBT also teaches positive coping skills. It is used to treat a wide range of conditions such as depression, anxiety, addiction, and eating disorders.

Dialectical behavior therapy: This method focuses on regulating strong emotions, connecting with others, finding healthy coping skills, and integrating mindfulness. DBT is often used to treat borderline personality disorder in women, eating disorders, and severe depression.

Client-centered therapy: This is a type of psychotherapy where the therapist does not give advice but rather offers great compassion, positivity and empathy. Through this process of discussion and support, clients become self-aware. CCT is used to treat many conditions such as depression.

Psychodynamic therapy: This type of talk therapy aims to find the psychological root of the problem or illness while deeply understanding the emotions. It is rooted in the idea that by talking about problems, clients can reflect on themselves and develop coping skills. It is often used to treat stress, anxiety and depression.

Read more: What is Cognitive Behavioral Therapy?

Find the best therapist

Starting your healing journey can seem daunting, but the hard part is knowing where to start. You have options and plenty of resources at your fingertips.

Here are some starting points to consider.

Word of mouth

Ask family and friends, peers and colleagues for recommendations. News travels fast about the best therapists in the area.

Your health care provider

Often your health care provider will have a mental health unit. Consult the directory or ask your doctor.

Online resources

The most common way to find a mental health professional is a quick Google search of available therapists in your area. If those results get too overwhelming, here are some tools that break them down for you.

Specialized resources:

Local groups

You can check out local resources if you’ve exhausted your options online. Your school, church, community, or workplace may have connections with professionals in the area or in online programs (often at a discounted rate, especially if it’s through your college or place of residence). work).

Local support groups are another great way to not only connect with a qualified doctor, but also with others in similar situations. You can locate local support groups through Mental Health America and Psychology Today.

Read more: Best Mental Health Apps

Refine the search

You’ve found a few individual therapists after a lot of research – now what? How do you know if one is better for you than another? Here are some things to consider before making the first appointment with a new therapist:

Are they well versed in your area of ​​concern?

Choose someone who has experience dealing with your condition, whether it’s bereavement, trauma, anxiety or depression.

Do they serve your age group?

Research their area of ​​expertise; some therapists only take children.

Are they covered by insurance?

Some practitioners are covered by Medicare or Medicaid or other private insurers. If you’re worried about paying out of pocket, check to see if your insurance covers your sessions.

Do they speak your preferred language?

Your comfort is key. The right therapist for you will speak the language you feel most comfortable with.

Is your therapist right for you?

You have finally found a therapist you like and scheduled your first session. It is always possible that this professional is not the ideal solution for you. On your first or second date, ask yourself:

• Am I comfortable sharing personal information with this person?
• Do I really feel understood and heard?
• Will this person help me achieve the goals I have set for myself?
• Does this person validate my experiences?
• Do I feel like I’m at the center of our conversations?

If you answer “no” to any of these questions, chances are this therapist isn’t right for you. It may take a few tries to find the right one.

Remember that therapy won’t always be comfortable, but you need to make sure your provider creates a welcoming space. There’s no shame in having to tell a professional that you might not be a good match, and they should do the same for you. Repeat these steps as many times as you want until you find the best therapist for you.

Our advice does not stop there. Read 6 tips for using this dietary supplement as a sleeping pill and 12 tips to avoid TV placement regrets.

The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.