THERAPY EXPLAINED
Still a top headline in the news, the mental health crisis continues to have its grip on countless Americans and our community, too. During a recent conversation with Sydney Wasdin, LPC, NCC, of True Therapy, she shared the many challenges surrounding therapy. From finding a therapist that’s accepting new patients to securing one you or a loved one can truly relate to, she emphasizes what we need to know to ensure the smoothest and most successful journey possible. Afterall, getting off to the right start can make the difference between finding disappointment rather than the help you’re seeking. Looking for a map, she shares how to approach a positive outcome and avoid that cloud of confusion.
By Hayley Hill Photos Stevye Photography, StevyePhotography.com
Believe it or not, a silver lining in the ongoing mental health crisis has developed. “More people are reaching out for counseling than ever before, and this is extremely positive. While the continuation of the crisis tells us that we’re all facing mounting stressors, we’re also seeing a reduction in the negative mental health stigma. Because society is talking about metal health and normal human struggles, more people are asking for and receiving help. Help is beginning to become more normalized, and this is very positive,” Sydney shares.
We certainly love this good news, but according to Sydney, the key to finding success in therapy greatly relies on knowing what to expect from a therapist in the first place. “Finding the right therapist takes trial and error. Knowing what you struggle with most is very valuable information that can lead you to getting the appropriate help from the start. Also, understanding your budget and insurance coverage as well as your provider’s payment options and rates are key prior to choosing a therapist. Always verify your mental health benefits directly with your insurance company to ensure you understand your deductibles, co-pays, session limits, and ultimately what you can expect your out-of-pocket cost to be,” Sydney advises.
At True Therapy, Sydney offers a range of services that include CBT, Mindfulness, ERP, HRT, ACT as needed Family Support, and soon, Animal Assisted Therapy. Understanding these options and which best applies to your situation will provide a direct path towards the right treatment option. From there, you can search for a therapist in that arena. “Start by requesting a consultation. Like me, many therapists offer free consultations because we want to ensure we’re a good fit with the right resources.
During the initial consultation, Sydney adds, “When consulting with a therapist, ask questions to determine if they’re good fit. Ask them what kind of people and issues they have the most experience treating and about their qualifications and areas of specialization. Mental health professionals are required to have a master’s degree in their respective discipline at minimum. Licensed professionals have at least attended graduate school, are required to pass their respective board exam, and maintain state licensure, which includes a renewal process and continuing education hours. They must also comply with all state and federal laws, ethical standards of their discipline and be in good standing with the board that oversees their respective licensure. Psychologists have a doctoral degree (a PhD or PsyD) which gives them the “Dr.” title. They have a similar process and requirements with their own board to maintain licensure and practice. They can provide therapy and assessments and do not prescribe medication.
Once you’ve found a therapist you’d like to try, the first few sessions are typically intake sessions. “This is where we discuss background, current information, and clinical issues that helps us assess your symptoms and just get to know you and determine what approaches might work best. While it can be scary to ask for help or talk about things you’d rather not, building rapport and relating with the other person in the room can help make everything more comfortable. It’s important to recognize that we all struggle and there’s no shame in needing help,” Sydney explains.
The difference between self-help, help from a loved one or friend, and help from a therapist is that a licensed therapist is professionally trained with a non-biased, objective perspective with ethical and legal standards to uphold. “It is scientifically impossible to be objective when there is emotional involvement, which is inevitable in friendships and family life. An objective view from a professional who is educated and intensely trained allows you to see things clearly and make the changes that are most meaningful for reaching your goals. You can’t do what you don’t know, and you can’t know what you don’t see. This is why even therapists seek professional help, too.”
To get the best results, patients must engage in the process. “I often give my clients “homework” to help them accomplish their goals. It’s easy to lose momentum if you’re not making an active effort to implement the skills discussed in session outside of therapy. Even if it’s just doing some personal reflection or self-care, the goal is to avoid getting in your own way or impeding your own progress, and also feeling comfortable to name it when you may” Sydney says.
It’s also vital to acknowledge that therapy is not a fast fix. “Personal work takes time and effort. I tell my clients that “progress” might look very different than they expected. A lot of people get discouraged or trapped in the thought that a road bump or relapse of sorts negates the progress made; that’s simply not true. It’s part of their process and meeting themselves with grace and understanding in these moments can go a long way during the learning process. Be open to embracing the unexpected as progress doesn’t always mean no longer being bothered, sad, or angry. It doesn’t mean being blissfully happy all the time as that’s a vastly unreasonable expectation. Our emotions, as painful as they are sometimes, are a normal, healthy part of the human experience and they have value,” Sydney explains.
Because there’s typically no particular set time frame for this type of work, Sydney adds, “If you’re motivated, showing up prepared with your most pertinent concerns can be helpful. Clients often use journals, the notes app, or a tracking chart to assist in the process. If you’re giving your therapist partial truths or even lying in therapy, you’re not doing yourself any favors. This is known as “therapy-interfering behavior.” Therapists do not judge their patients. We are taught to be honest and open and to create a safe space for providing the compassion, curiosity, and understanding that’s needed for progress. If you’re in this sticky spot, take a deep breath and give the therapist the opportunity to help you authentically express your reservations about sharing something.”
And, what if you’re not clicking with your therapist? Sydney advises, “You can simply say ‘I feel I may need something different from therapy.’ Specify what you’d like and ask if it’s something you can work on together. If that’s not an option, ask what other recommendations or referrals they suggest to help you accomplish your goals. It may be time to move on if you’ve had these conversations and nothing changes or if you feel like therapy hasn’t been beneficial, you’re not connecting or feeling heard, or if you’re concerned your therapist is doing something unethical or inappropriate.”
Red flags? “If your therapist talks mostly about themselves and there’s not really a point to how that self-disclosure is therapeutically valuable to you, you should probably get a new therapist. Signs that therapy is working can include increased awareness, the ability to challenge irrational thoughts, increasing rational thoughts, development of new insight, making healthier choices, positive behavioral changes, a reduction in problematic or harmful behaviors, and improved boundaries, communication skills, coping skills and self-advocacy. Even if these things aren’t consistent or easy quite yet: progress is progress,” she shares.
As for what a parent can expect from a child’s therapist. “If your child is exhibiting concerning behaviors, significant mood or behavioral changes, or your supermom intuition is telling you something’s wrong or concerning, it’s a good idea to seek help. You can talk to your child’s pediatrician, and they may refer you to therapy and share a list of recommended providers near you. Be sure to request a consultation and ask what you can expect from each therapist you consult with!”
Regarding privacy expectations, Sydney shares, “Minors ages 14 and up do have healthcare autonomy according to HIPAA. For information to be shared, a release of information form must be signed by the client to relay information to the parents, that also dictates what can and cannot be shared with the parent and must be beneficial and not harmful for the therapeutic process. The only exceptions to confidentiality are an immediate threat of suicide, harm to others, and abuse and neglect.”
If you’re on the fence or can’t find a therapist, Sydney advises to keep trying. “Browse therapists near you on PsychologyToday.com and choose someone who specializes in the issues you’re struggling with and that you can see yourself connecting with. Ask others if they have recommendations because ultimately, what do you have to lose? Get on a waitlist sooner than later. Don’t wait for a crisis because it could take months for an appointment due to high demand. Also, consider virtual therapy. There’s a push for legislature to allow for more cross-state licensure to help meet national demands and provide more resources for areas and states that lack them. Prevention and early intervention are key, and research supports that the sooner you get into therapy the better. There are likely some changes that can be made to prevent things from escalating, or even creating more issues when you’re choosing to neglect them.
Therapies Explained: These approaches and techniques are tailored for specific mental health issues and interpersonal challenges. If you’re experiencing difficulty finding a therapist specializing in a desired modality, search PsychologyToday.com.
Cognitive Behavioral Therapy (CBT)
Focuses on identifying and changing negative thought patterns and behaviors. It is based on the idea that changing one thought can lead to changes in the others. Typically structured and goal-oriented, with a focus on teaching practical skills to manage symptoms, CBT has been shown to be effective for depression, anxiety, PTSD, and eating disorders.
Dialectical Behavior Therapy (DBT)
Was developed to treat borderline personality disorder (BPD). It emphasizes the importance of balancing acceptance and change and focuses on teaching skills in four key areas: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. It is often conducted in both individual and group settings.
Eye Movement Desensitization and Reprocessing (EMDR)
Is an effective and researched therapy used to treat trauma and PTSD. It’s a structured approach where the therapist guides the client through recalling distressing memories while simultaneously engaging in bilateral stimulation, such as following the therapist’s finger movements with their eyes. The goal is to help the client process traumatic memories in a way that reduces their emotional intensity and associated symptoms.
Exposure and Response Prevention (ERP)
Is commonly used to treat anxiety disorders, particularly obsessive-compulsive disorder (OCD). By repeatedly exposing the individual to feared situations or stimuli while preventing them from engaging in their typical compulsive behaviors, individuals learn their feared outcomes are unlikely to occur, leading to a reduction in anxiety over time.
Habit Reversal Training (HRT)
Is commonly used to treat Body-Focused Repetitive Behaviors (BFRBs) such as Trichotillomania (hair pulling) and Excoriation Disorder (skin-picking).
Family Therapy
Involves working with families to improve communication, resolve conflicts, and strengthen relationships. Family therapists help identify patterns of interaction that may be contributing to problems and work collaboratively with the family to make positive changes. Family therapy can be beneficial for marital conflicts, parent-child conflicts, substance abuse, and mental health disorders.
Couples Therapy
Is designed to help couples improve their relationship and resolve conflicts. Focusing on improving communication, building trust, and fostering intimacy by addressing issues such as communication problems, financial conflicts, sexual difficulties, and differences in values or goals, can be beneficial for those experiencing minor conflicts or more serious challenges, such as infidelity or divorce.
Play Therapy
Is specifically designed for children, though it can also be used with adolescents and adults who have difficulty expressing themselves verbally. It uses play as a means of communication and expression, allowing clients to explore and process their thoughts, feelings, and experiences in a safe and supportive environment. It can be effective for addressing trauma, behavioral problems, anxiety, depression, and social skills deficits.
Animal-Assisted Therapy (AAT)
Involves incorporating animals, typically dogs or horses, into the therapeutic process to help reduce stress and anxiety, improve mood, and increase socialization and communication skills. While the exact mechanisms of action are not fully understood, research suggests that AAT can have positive effects on both physical and mental health outcomes.
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