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The past few years have been incredibly tough. In 2020, 20% of Americans turned to therapy or medication to manage their mental health. If you're contemplating whether it's time to consult a therapist or consider medication, you're certainly not alone. However, accessing effective and appropriate therapy can be daunting, whether due to limited in-network providers, exorbitant out-of-pocket costs, or the lingering stigma surrounding mental health care. While finding a therapist you trust might seem like the simplest step, it’s often far from it.
To help simplify this challenging journey, steer clear of the 7 common pitfalls outlined below.
Failing to seek help initially
The American Psychological Association recommends consulting a therapist when life's challenges cause significant distress, disrupt daily activities, and resist resolution through typical problem-solving methods. Despite this, nearly half of Americans still perceive therapy as a sign of weakness, and the process can be costly and time-intensive. However, don’t let these barriers deter you. The first and most crucial step is overcoming your hesitation. Without taking that initial step, progress is impossible.
Failing to explore available treatment choices
Mental health treatment encompasses a variety of methods—cognitive behavioral therapy, traditional psychoanalysis, group sessions, addiction counseling, psychedelic-assisted therapy, and more. While the ultimate goal of these approaches is similar—to enhance your well-being and functionality—the paths they take vary significantly. Conduct thorough research to understand your options. Begin with the American Psychological Association’s page, but expand your search. Discuss possibilities with friends, your primary care physician, or even a spiritual advisor if applicable. Explore different mental health approaches to identify the one that aligns best with your values and personality.
Neglecting to investigate potential therapists
Not all therapists are alike, so don’t settle for the first option you find. Before scheduling your initial session, research their credentials online. Ensure they are properly licensed. Seek recommendations from trusted individuals or your primary care doctor. Contact the therapist directly to ask about their experience, such as how long they’ve practiced and whether they specialize in evidence-based treatments for your specific concerns. Clarify costs and the expected duration of therapy to make an informed decision.
Failing to grasp payment options
While most U.S. health insurance plans include some mental health coverage, the extent and type of services covered vary widely depending on your plan. To understand the specifics of your coverage, reach out to your insurance provider directly.
If you lack insurance or your plan doesn’t cover your desired therapy, affordable alternatives exist. Community health centers, student clinics, and non-profits like the Open Psychotherapy Collective offer low-cost or free mental health services. Additionally, many therapists provide sliding scale fees or negotiable rates for uninsured clients—don’t hesitate to inquire.
Ignoring your therapist’s recommendations
Securing a skilled therapist and arranging payment is often the simpler part of the journey. The real challenge lies in actively engaging in the therapeutic process. Therapy is a collaborative effort, requiring your full participation. This includes attending sessions consistently, taking the process seriously, and completing any tasks or exercises assigned by your therapist between visits. While resistance is a natural part of growth, your therapist should be equipped to guide you through it. The sooner you commit to the work, the sooner you can transform your Thursday afternoons from discussing struggles in a modest office to living as a well-adjusted individual.
Remaining with an unsuitable therapist
Even with consistent effort, you might notice a lack of progress or feel unsatisfied with the therapy process. Discuss these concerns openly with your therapist. If the issues persist or you sense incompatibility, don’t hesitate to end the relationship. The quality of care and personal rapport varies significantly among professionals, so remember there are plenty of other options available. It’s not a failure on your part if things don’t work out.
Failing to commit for the long term
According to the American Psychological Association, approximately 20% of patients discontinue therapy prematurely, particularly individuals in their 20s and those seeking treatment for personality or eating disorders. Avoid becoming part of this statistic. Early termination often reduces the effectiveness of treatment, so it’s crucial to stay committed until the process is complete.
