Deciding to start therapy is a very brave step towards improving one's life. But it takes more than bravery to start. It takes a few decisions: what kind of therapy you need and with whom. As with everything, it is better to be informed before you start this process, and we hope this article provides you with all the information you need!
Here's what to consider when choosing a therapist
When choosing a therapist, we recommend first looking at their specializations and what these specializations mean for you as a receiver of therapy.
1. The type of therapy
The most common psychotherapy orientations are the cognitive-behavioral therapies (a talking therapy that can help you manage your problems by changing the way you think and behave), the behavioral therapies (an approach that uses behavioral techniques to eliminate unwanted behaviors), the humanistic-existential therapies (they assist clients in navigating life's uncertainties and making peace with the unknown),
the psychodynamic therapies (a form of talk therapy that explores the connection between a patient's past experiences), and the holistic therapies (they might use expressive arts such as dance and music, mindfulness practices such as meditation and relaxation techniques, and physical approaches such as yoga or Tai Chi).
(Encyclopedia of Mental Health, Third Edition, 2023)
One of the most known schools of therapy is cognitive therapy, together with cognitive-behavioral therapy (CBT) and its branches - acceptance and commitment therapy (ACT), dialectical behavioral (DBC) therapy, mindfulness based therapy etc.
Cognitive-behavioral therapy is a widely used form of therapy, where you together with your therapist explore the link between your thoughts, feelings and behavior. This form of therapy as well as its branches such as acceptance and commitment therapy (ACT) are commonly used to help with anxiety, mood disorders, eating disorders, schizophrenia and trauma related disorders (Medical News Today, 2020).
Dialectical behavioral therapy (DBT) was first developed to treat borderline personality disorder, but its usage is broad as it helps people manage their emotions. DBT is often used to treat mood disorders, eating disorders, substance abuse and post-traumatic stress disorder (Medical News Today, 2020).
Another very known therapeutic group would be psychodynamic therapy such as psychoanalysis. Psychodynamic therapy is also used in treating anxiety, depression and personality disorders such as borderline personality disorder (Medical News Today, 2020). The difference is in the approach; psychodynamic therapy considers one's past experiences at the trigger to present issues, and therefore works with these to elevate a person's current state.
There are many other kinds of therapies and integrative forms of psychotherapy, that are focused on supportive therapies, art therapy and systems-oriented therapies, interpersonal therapy, Emotion-focused therapy, just to give a few examples.
2. The length of the treatment
Another point to consider might be the therapy format, which is closely linked to the predicted length of the treatment. Psychotherapy can range from one-session exposure treatment for specific phobia(s) to long-term treatments for personality disorders spanning over years (Gerhard Andersson, 2023).
So, according to the orientation of the therapy (and other aspects that may affect the process), the length (amount and duration of sessions) of the treatment might vary.
3. The cost
Once you pick the type of therapy you would like to try, and get a list of therapists who offer it, you can assess other factors, such as the pricing point. The selected therapist may be able to offer treatment based on a referral from your medical provider, using your private insurance, discounts with Sygesikring Danmark or by paying their full session price.
4. The availability
The next step we recommend is talking to your chosen therapist about their availability (as at the beginning of treatment, more frequent sessions are often suggested). You can use this website to search for professionals in your area according to the waiting time and if they offer treatment with or without a referral.
5. Online or in-person
Another important aspect to consider is whether you prefer to get counselling online or offline. Both options have their pros and cons, and whatever you choose is valid. In Gotya, we offer online therapy and have prepared an article on the benefits of online therapy, which can hopefully help you with your choice:
A few encouraging words
We know that making this potentially life altering decision that will affect your life is not an easy task. So, we recommend that you take a few moments to analyze the above information, see what options are within your reach. But most importantly, is to choose a therapist you can trust, feel heard by and respected.
In order to do this, we suggest you take a moment to observe your thoughts and connect with yourself. Taking a conscious decision also includes getting in touch with your feelings, sensations, and needs. If you are wondering how, here's a useful article to help you with it.
When you have your first session, try to ask yourself how you feel - if you are able to express yourself openly, if you get to understand the way the therapist talks. The therapy session must be a space where you are able to express yourself with confidence and feel confident.
Also, prepare to ask your therapist all the questions you need in order to get to know and understand how they work, what are the benefits and limitations of their practice, etc.
Don’t get discouraged if your first meeting wasn’t what you expected. Sometimes having a 2nd or 3rd session will clarify how the relationship between you and your therapist is going.
Allow yourself to observe how the process is going: pay attention to any progress or changes, if your therapist understands you and if you feel motivated to take the next session.
We are completely convinced of the importance of being able to feel and develop a connection with the person who will accompany you in your process. Perseverance and commitment through time brings confidence to the therapeutic bond.
Conclusion
To summarize, selecting the right therapist involves a conscious decision, so take time to search for information about the different kinds of psychological orientations. Also it’s a good idea to ask people around you for their experiences. And last but not the least, try to pay attention to your feelings and thoughts, and how the other human being that is in front of you, your therapist, makes you feel. Essentially, the right therapist is the one who resonates with you, whom you can trust and connect with.
We extend our assurance that this journey, although challenging, holds transformative potential for your well-being. Approach it with care, deliberate consideration, and a heart open to growth.
Sources:
Encyclopedia of Mental Health, Third Edition, 2023
Medical News Today, 2020
Gerhard Andersson, “The effects of psychotherapy”, Editor(s): Howard S. Friedman, Charlotte H. Markey, Encyclopedia of Mental Health (Third Edition), Academic Press, 2023, Pages 717-720, ISBN 9780323914987, https://doi.org/10.1016/B978-0-323-91497-0.00047-3.
