Do I Need a Therapist? Finding the Right Provider for You
These days, it seems like everyone and their mother is talking about the importance of therapy. But what exactly does therapy encompass, and how do you know what type of therapy to pursue? How do you find the right therapist for you and your specific needs?
Historically speaking, therapy has suffered a stigmatized reputation as treatment for people with socially unacceptable problems — but this perspective is limiting, at best. Therapy can help us better understand ourselves and our needs so we can live more fulfilling lives, and it’s been shown to effectively address many types of health issues, from insomnia and chronic stress to depression.
This guide will clarify some of the confusion and get you started on the right path.
What is therapy?
Psychotherapy — known as "talk therapy," but also frequently shortened to just "therapy" — is a form of medical treatment that can help you build greater resilience and fulfillment in your daily life. As the name suggests, talk therapy often entails communicating with a trained individual. Your therapist may guide you through identifying areas of struggle in your life to learn how to build mental and emotional health.
Other forms of therapy may teach coping skills and mindset exercises designed to overcome limiting behaviors like self-harm or addictions.
How do I know if I need a therapist?
If you’re reading this article, it’s likely that you’d find some benefit in working with a therapist — because most people would and do.
Around 30% of adult Americans reported seeing a therapist during the pandemic years, and Gen Zers are almost three times as likely to seek mental health support than older adults.
Four indicators that therapy could help you
The APA suggests watching for the following four symptoms of mental or emotional distress:
- Feeling an overwhelming or prolonged sense of heaviness, helplessness or sadness that does not lift, despite your own efforts and help from people who care.
- Struggling to execute everyday activities, such as school assignments, work projects, household needs or social obligations.
- Worrying, feeling on edge at all times or constantly keeping an eye out for the worst-case scenario.
- Struggling to moderate your temper, drinking habits, drug use, food intake or other activities (such as exercise) in a way that hurts you or other people.
The American Psychological Association (APA) offers two main guidelines for evaluating whether or not you or a loved one could benefit from therapy:
- Are you (they) struggling with a distressing problem?
- Is that distress interfering with some aspect of your (their) life?
What counts as a distressing problem?
The APA suggests the following questions to jumpstart your understanding of any potential areas of struggle in your life:
- Do you (or someone you love) think about the problem for more than a few moments each week?
- Do you (they) want to hide the issue from other people?
- In recent months, has the problem or associated distress negatively impacted your (their) quality of life?
Is the problem interfering with your life?
If you’ve noticed a problem, here are some further guidelines to evaluate this situation:
- Do you (they) spend an hour a day or more thinking about the problem?
- Have you (they) limited your (their) career, social or personal goals as a result of the problem?
- Have you (they) had to change your lifestyle or habits to accommodate the problem?
As you evaluate your life through these lenses, jot down any common themes you notice, such as anxiety, depression, anger or compulsion. These keywords will help you search for a therapist who specializes in addressing those concerns.
Where can I find a therapist?
There are several ways to find a therapist. You can:
- Ask your primary care physician or another trusted medical provider for a referral
- Reach out to friends or local connections for recommendations
- Look through your insurance company’s provider directory
- Check a private therapists’ directory, such as Psychology Today
- Use an online therapy platform, such as Ginger, Alma or BetterHelp
Reaching out to your network has the benefit of offering first-hand insight or building trust in a provider that’s "tried and true." Using a directory allows you to filter for a therapist who may accept your insurance or be able to issue you a superbill to submit to your insurance provider for out-of-network reimbursement benefits, if you have any.
Directories often allow you to filter providers by other factors as well. You can search for male, female or nonbinary providers; look for someone in your area or search for therapists who offer virtual or online sessions; and seek out specialists who have experience in your specific area of need based on the common themes you may know you want to work on.
If you aren’t sure where to start, just choose a provider who meets some of your other needs or wants, such as being in-network with your insurance or offering care near your home or work. If the therapist is accepting new patients, schedule an initial session to discuss your history and see if you connect with them.
Is a psychologist different from a psychiatrist?
Both kinds of mental health professionals focus on addressing mental and emotional health, and you may very well have both a therapist and a psychiatrist as part of your medical care team.
Psychiatrists are medical doctors who are licensed to prescribe medication and provide mental health diagnoses and treatment plans. In contrast, psychologists, therapists, counselors and licensed social workers aren’t medical doctors. (Further confusing things, most practicing psychologists hold doctorate degrees, though, again, they’re not medical doctors.)
Your therapist may ask you whether or not you’re on medication, recommend a psychiatrist if they feel you would benefit from medicinal help and keep you accountable for taking your meds. Likewise, your psychiatrist will likely ask questions about your mental and emotional state to better understand what medication you may need or make adjustments as needed.
If you work with both a psychiatrist and a therapist, your mental health providers may communicate with each other (with your medical consent) to make sure they align on your care and treatment regimen.
What next?
Once you’ve found a provider who makes you feel comfortable and you can begin to build trust with, discuss a plan of action. Scheduling regular therapy sessions can help you develop a habit of opening up and working through some deep-seated habits and behaviors.
But if finances or availability only permit you to go to therapy every once in a while, commit to making the most of each session. One way to do so is by keeping notes of issues you experience between sessions and proactively bringing them to your therapist at the beginning of each future session. That way, you can address recent behaviors and track progress or reevaluate change as needed.
Starting therapy can be challenging, but it’s be a rewarding process that leads to broader horizons for your future. Regardless of the approach you take, remember that your mindset toward change is key to a fulfilling outcome.
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