How to Choose the Right Mental Health Care for You
Healing is not a one-size-fits-all process. No matter what you’re going through, it can take time and patience to find the mental health provider or treatment modality that is right for you. Below are some options to consider:
Traditional Psychotherapy - Many people find traditional talk therapy, aka psychotherapy, to be effective. Here are some tips for finding the right therapist:
Search online databases like Psychology Today which can help you narrow down the search by location, the gender of your therapist, what issue you would like to focus on, and what type of therapy offered.
A list of some common types of therapy can be found here.
You can also look for therapy groups on Psychology Today.
Ensure that your therapist is either a licensed psychologist, social worker, or counselor.
Many therapists offer a free phone consultation. Take advantage of this and be prepared to ask questions.
Your relationship with your therapist is the most important component to getting the most out of therapy.Similar to dating, it may take a few tries to find the right fit!
YOU ARE HIRING A THERAPIST TO WORK FOR YOU. If you don’t like something your therapist is doing or therapy isn’t working for you, bring it up. A good therapist will welcome feedback and will want to tailor your treatment to your specific needs.
If cost is a concern, try Open Path Collective for low-cost options in your area or ask your therapist if they offer a sliding fee scale based on income.
Somatic Therapy - Somatic therapies incorporate the body for more comprehensive trauma healing. Some somatic therapies require a professional license (denoted by an asterisk) and others do not.
Eye Movement Desensitization and Reprocessing (EMDR)*- Uses bilateral stimulation to help your brain and your body process past trauma.
Sensorimotor Psychotherapy*- A complete therapeutic modality for trauma and attachment issues.
Somatic Experiencing- A body-oriented approach to healing trauma and alleviating symptoms of stress-related disorders.
Hakomi- The therapeutic expression of Mindfulness, Nonviolence, Unity, Organicity, and Mind-Body Integration.
Coaching - Coaching can be similar to therapy but is often more directive, structured, and goal-oriented.
If you’re interested in coaching, search for “<your specific coaching interest, e.g. relationship or ADHD > + coaching”.
Be aware that coaching can sometimes be more expensive than therapy or you may be required to purchase a coaching “package”.
Similar to traditional psychotherapy, your relationship with your coach is the most important component to getting the most out of coaching.
Complementary and Alternative Healing Modalities - Below are some complementary and alternative options for optimal mental health promotion.
Emotional Freedom Technique, aka tapping
Acupuncture
For symptoms of depression, you can ask for vagus nerve stimulation.
If cost is a concern, look for community acupuncture near you.
Seratonin-enhancing diets- Be sure to talk to your primary care provider about any diet changes.
Online Support - Thanks to the internet, we can connect with people all over the world going through similar struggles.
Search “<your specific struggle, e.g. chronic illness> + support group”
Note: Some online support groups lack safe and effective moderation. As a general rule, if your online support group is making you feel worse, please discontinue participating in that group.
Coping Tools - In addition to seeking external support, it’s always a good idea to have a robust set of healthy coping tools in your toolbox.
Engage the five senses
Mindfulness/Deep Breathing
Reflection/Journaling
Positive affirmations
Body movement of any kind
Distracting activities e.g. Netflix, a bubble bath, etc.
With this list, you can customize your mental health care to best suit your needs. Prioritize your holistic wellness. And remember these two things:
1) You are not broken.
2) You are worthy of healing, whatever that may mean to you.
Be well!
