Start therapy: where should I start? : HEALTH

It can feel ambitious to take the steps to therapy, especially if you are dealing with emotional or mental problems. It takes a lot of courage to talk to someone about your problems and go through the learning process to become a stronger person. With Nearly half of American households After someone has sought psychiatric treatment, it is important that we make the therapy process known. In this blog we will talk about what types of therapies are available, how to find a therapist and what you should ask the therapist when you make your first appointment.

Let’s look at some types of therapy first, as there are many.

Some of the most common therapies are:

Cognitive behavior therapy (CBT) – Here you work in a structured manner with a psychosocial counselor and take part in a limited number of sessions, usually between 30 minutes and 2 hours. With CBT, you become aware of negative or unpleasant thoughts so that you can see challenging situations more clearly and react more effectively.

Dialectical behavior therapy (DBT) – This is a comprehensive one evidence-based therapy, The standard DBT treatment package consists of weekly individual therapy sessions (approx. 1 hour), weekly group training (usually 1.5 to 2.5 hours) and a therapist advisory team that meets between 1 and 2 hours.

Desensitization and reprocessing of eye movements (EMDR) – This is a single therapy, which is usually given 1 to 2 times a week for a total of 6 to 12 sessions, although some people benefit from fewer sessions. Sessions can be held on consecutive days. EMDR therapy aims to help the mind heal past psychological trauma by overcoming symptoms and emotional stresses associated with traumatic memories.

Trying to find a therapist can be overwhelming, but keep in mind that if you make an appointment with one and find that it doesn’t suit you, you can always find another. So stay calm and use some of the tips below to start your therapy.

  1. Check your insurance carrier website. Getting psychological help is not cheap. If you are insured, log into your patient portal and look for therapist options. Most insurance companies have directories of medical professionals who take out insurance, making the process much more affordable.
  2. Talk to friends. Your friends know you best. If you want to share your struggles and are looking for help, they may and may want to assist you in your search. Getting a recommendation from a friend is helpful because they are a trusted source.
  3. Read medical journals. There may not be many directories for some specialties. If this is the case for you, look for medical journals Regarding the specific situation you are asking about, contact the professionals listed in the articles for a recommendation and may even look at it directly.
  4. Check the medical centers. Most hospitals, clinics or other trustworthy medical centers have stands with flyers of therapists and treatment processes that are credible and suitable for you.

Now let’s take a look at what you ask once you find a therapist you want to see and plan the appointment. ON preliminary With a therapist you can get an idea of ​​how the treatment works and whether you feel comfortable with the therapist.

Here are 5 questions you can ask to help you understand whether this therapist is right for you:

  • What approach will the therapist take to help you? Do you practice a certain type of therapy?
  • Does the therapist have experience in diagnosing and treating the age group and specific disease for which treatment is sought?
  • What are the goals of the therapy? Does the therapist recommend a certain period of time or a certain number of sessions? How is progress assessed and what happens when you feel that you are not feeling better?
  • Will there be homework?
  • Are our meetings confidential? How can this be ensured?

These are just a few of the possible therapies, ways to find it and what to ask. Getting help with mental and emotional problems can be a long process, but your therapist, counselor, or psychotherapist just wants to help you expand and develop your emotional skills.


Mayo Clinic. (March 16, 2019). Cognitive behavior therapy. Retrieved from

Chapman, A.L. (2006). Dialectical behavior therapy Current indications and unique elements. Psychiatry (Edgmont), 3(9): 62-? 68th

American Psychological Association. (July 31, 2017). Desensitization and reprocessing of eye movements (EMDR). Retrieved from

Ponte, K. (April 8, 2019). Find the best psychiatrist for you. [blog post] Retrieved from

U.S. Department of Health, National Institutes of Health, National Institute of Mental Health. (2016). Psychotherapies. Retrieved from

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