Therapy FAQs
What to know before starting counseling
It’s normal to have questions regarding counseling (used interchangeably in this context with therapy), whether you’re new to therapy or returning after some time away. In this guide, I’ll cover the most common questions in the spirit of helping you feel informed and empowered in your search to find the right counselor or therapist.
Why go to therapy?
Therapy or counseling is important because it provides an opportunity to develop insights and strategies tailored to you. This customization and reliance on a trained professional can be more impactful than crowd sourcing from friends, podcasts, books, and Instagram. Those other resources have the potential to be helpful. It can also be difficult to sift through options, determine if they are clinically beneficial, and will be helpful to you.
There’s nothing wrong or broken with you because you are seeking out therapy. You wouldn’t shame someone for needing an antibiotic when they have an infection or virus.
What should I look for in a licensed counselor or therapist?
What a question! Many therapist directories will include filtering options, so here’s a few considerations before you start your search:
Budget: Many therapists will offer income based payment options, and you have the option of looking at in-network or out-of-network providers.
Identity: It’s totally fine to have a preference towards working with someone who shares aspects of your identity. All counselors should have multicultural competencies, but sometimes it’s nice to see parts of yourself reflected back.
Online or in person: Some folks prefer the privacy and activity of being in person. Others prefer not losing time to commuting to another location, which lends itself to online.
Experience: Therapists will often note diagnosis or concerns they tend to work with. It’s on the therapist to ensure they are practicing within their experience, but it can be helpful to see if they work with folks in similar situations to yours.
How do I search for a counselor?
You’ve already made a big step once you decide to seek help from a counselor or mental health professional! Here are some ways to start your search:
Contact your insurance provider to see who is in-network and what the reimbursement rates are for out of network and in network providers.
Search online for counselors or browse therapy directories like:
Ask for referrals from trusted resources: Many members of your community have probably sought therapy in the past. They may have recommendations or personally know therapists who could be a fit.
Contact counselors or therapists with profiles you like. Many will offer a free initial consultation. Working with a therapist is like any other relationship, sometimes you click better with some people than others. That’s perfectly normal.
Is counseling covered by insurance?
The choice to be in network or out of network is an incredibly HOT topic within the counseling community.
I offer a limited number of income based pricing options through OpenPath. Some larger practices will offer reduced costs for working with graduate school interns. Interns and associates must have supervision with a fully licensed supervisor, so in some ways you are receiving the benefits of multiple perspectives on your treatment.
What’s virtual counseling like?
Sessions are conducted using a HIPPA compliant telehealth counseling platform. Virtual counseling can also be more comfortable to sit on your own couch, in soft pants, and with your own snacks.
I still suggest having a transition activity before and after a session to cue your body that you’re leaving one head space and entering into another. Let’s be honest, it can be difficult to go from leading a 20-person meeting to immediately talking to your counselor about something incredibly vulnerable.
What if I’ve had a bad therapy experience before?
First, I’m sorry. Consider sharing this part of your history in a consultation with a prospective therapist or counselor. If you’re willing to share what didn’t feel supportive, there’s an opportunity to work together to ensure a different experience. Therapy is a collaborative and relational experience, and it’s essential to feel safe, heard, and respected.
Do I have to be in crisis to benefit from therapy?
Absolutely not! The American Counseling Association notes therapy helps folks improve mental health, overcome challenges, meet goals, and reach overall wellness.
Some people enter into therapy or counseling to help with a specific goal in mind, or know they are about to face a big change like moving in with a partner, advocating a promotion, or navigating a diagnosis.
For others, counseling is part of their ongoing mental health routine to maintain their baseline level of wellness. It can be an opportunity to regroup and reflect on their life with a professional.
Are counselors and therapists the same?
In Washington state, “counselor” and “therapist” are often used interchangeably. Similarly counseling and therapy are often used interchangeably. While the official title in this state is “Licensed Mental Health Counselor” doesn’t include the word “therapist,”
LMHCs or LMHCAs do provide therapy, just the same. The distinction is mostly in title, not in function. Professional counselors are graduate-level mental health service providers in treating mental, behavioral, and emotional problems and disorders. We hold ourselves to professional codes of ethics and are licensed by the state.
How long will I need to be in therapy?
There’s no single timeline. In my practice, I am an out of network provider, so there is greater flexibility in our timeline. Some clients attend weekly for a few months to address a specific issue. When they meet that specific goal, they may choose to leave counseling, or find continuing on a monthly basis helps provide support and accountability.
Other clients choose to engage in longer-term work for personal growth on a weekly basis. In this case, we continue to check in regularly about progress, and adjust the approach based on goals, needs, and preferences.
What if I don’t know what to talk about?
That’s fine! You don’t have to have a script or agenda for each session. I usually begin a session with a question about if there’s anything in particular we need to make sure to address. Otherwise, I’ll guide the session with questions and reflections. We can always change directions mid-session, and often insights will come from exploring what’s on your mind.
How do I know if therapy is working?
Progress can differ based on your therapeutic goals. Here are some examples of progress:
Feeling more emotionally aware
Managing stress better
Communicating more effectively
Noticing patterns in thoughts, emotions, or behaviors
Feeling less alone in your experience
We check in formally or informally on what is working or if there need to be adjustments throughout the process of therapy.
What if I want to take a break or end therapy?
OK! Like in any relationship, this is good to discuss together. This gives your counselor or therapist the opportunity to suggest any additional resources or information for you. There’s also an opportunity to have a final session reflecting on your progress and growth. It can be quite powerful to focus on you and have someone else validate the hard work you’ve done.
Can I disagree with my counselor?
Yes. Counselors (or therapists) make mistakes. They can misinterpret cues. They may not yet have enough data. They will at some point say something which doesn’t land well.
It can be uncomfortable and scary to say, “I don’t think that’s what’s happening” or “this isn’t working for me.” It’s also an indication that this is a safe space for conflict (which isn’t always a bad thing in relationships). It can lead to a stronger counseling relationship and build confidence in managing conflict outside the counseling space.
This also comes with the caveat it’s not acceptable for a counselor to behave unethically or to intentionally cause harm. Those are red flags.
Final thoughts
Therapy is a personal and brave journey. Whether you’re managing a transition, working through something, or wanting to understand yourself better, counseling can offer a supportive and structured space to do that work alongside someone.
If you’re curious about starting therapy, I offer a free consultation to answer any questions and help assess if it could be a good fit for us both.
