Do I Need Help?
Knowing when to begin therapy and how to find the right fit.
Loved ones,
Some of my most commonly received questions as a therapist are:
How do I know if I need to start therapy? Where do I even start? What is the difference between all the different therapeutic titles and acronyms (LPC, LMFT, LCSW, etc.)?
Few things feel as vulnerable as meeting with a total stranger to bare your soul, wait for their response and guidance, and hope it will be helpful. And then pay for it.
The unfortunate truth is that there’s plenty of misinformation and misrepresentation floating around about therapy and therapists.
“It’s not biblical,” “it’s selfish,” “it’s a waste of time and money,” “therapy is new age and all about the self,” “it didn’t really help last time,” and “I didn’t feel understood by my prior therapist” are all things I’ve heard. Maybe you can relate to these sentiments and feel trepidation about stepping into/back into the “counseling arena.”
The therapeutic relationship is uniquely one of a kind and you are worth feeling safe, championed, and truly helped on your path to wholeness.
Doing some research on the front end of your therapeutic process regarding what type of therapy/therapist you need will hopefully pay dividends on your journey should you decide to engage it.
I’m here to provide some help!
A few signs that you might be ready for or benefit from therapy:
You are unable to function at the capacity you once were able to, know you’re capable of, or desire to operate at.
You want more out of your season and don’t know how to tap into your potential or get unstuck.
You have trouble identifying what you’re feeling, connecting with your emotions, or communicating effectively.
Friends, spouse, mentors, church leaders are unable to meet your emotional needs and/or are directing you towards professional care. This is a fairly obvious sign that seeking a licensed therapist is the next best step.
The people in your life are drawing boundaries with you or giving you feedback about how you affect them. Relationships are often a window into our dysfunction and an invitation into healing should we choose to accept it.
You find yourself feeling disregulated (unable to focus, physical pain like migraines or stomach aches connected to your emotions, difficulty sleeping, low or hyperactive sex drive, loss of appetite, irregular breathing) on a regular basis (more than once or twice a month).
You find yourself repeating patterns and don’t know how to stop.
You daydream/fantasize about ways to escape your life and/or are engaging suicidal thoughts or plans. If this is you, I encourage you to please seek immediate help. (Suicide Crisis Support)
You are engaged in any form of self-harm (i.e., cutting, bingeing, under-eating, over/under exercising, heavy drinking, heavy smoking, substance abuse, etc.). If you believe your self-harm to be life-threatening, I encourage you to please seek immediate assistance. (Self-Harm Support)
You are experiencing symptoms of addiction.
Different Types of Therapy
As you can tell from the prior section, there are a variety of reasons to seek help.
Therefore, there’s not necessarily a “one size fits all” approach to therapy. A general understanding of the different types of therapy can help in narrowing down your search at the outset. I encourage you to research various modalities and assessing which one might be most helpful for your needs.
Crisis support therapy: For victims of global/natural disaster; victims of abuse and trafficking; and those with suicidality, self-harm, and psychoses. This can include in-patient or hospitalization care. Treatment models include Solution-Focused Brief Therapy (SFBT), the ABC Model, and SAFER-R Model, among others.
Addiction therapy: SAMHSA (Substance Abuse and Mental Health Services Administration) is the leader in care for substance addiction. NEDA (National Eating Disorder Association) is the forerunner in national eating disorder care. Finding a “CSAT” (Certified Sexual Addiction Therapist) for sexual addiction of any kind is recommended. Treatment models include Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT), Motivational Interviewing (MI), group therapies, and Eye Movement Desensitization and Reprocessing (EMDR), among others.
Grief therapy: For those experiencing grief and loss, regardless of recency. Treatment models include group therapies, Acceptance and Commitment Therapy (ACT), and Cognitive Behavioral Therapy (CBT), among others.
Trauma therapy: For those experiencing trauma of any kind (sexual, relational and betrayal, fertility, disaster, church, occult, military, law enforcement, health, etc.). Treatment models include Narrative Therapy, Eye Movement Desensitization and Reprocessing (EMDR), somatic therapies, Psychodynamic therapy, Brainspotting, and Cognitive Behavioral Therapy (CBT), among others.
Marriage therapy: For couples seeking improvement in their communication, relational wellbeing, sexual connection, decision-making, etc. Treatment modalities include the Gottman Method, Emotionally Focused Therapy (EFT), Psychodynamic Couples Therapy, Imago Relationship Therapy, among others.
Family therapy: For family systems seeking improved relational wellbeing, decision-making, integration of new family members through marriage and foster/adoption, and grief care after loss. Key models include Structural Therapy, Strategic Therapy, Systemic Therapy, Bowenian Therapy, and Experiential Therapy, among others.
Interpersonal therapy: For those seeking an improved internal world (i.e., understanding of/connection with their emotions, self-image, beliefs work, etc.). Because this is a relatively broad category, there are many models for this type of work. Based on the level of severity and need, models include Internal Family Systems Therapy (IFS) (my personal modality of choice), Eye Movement Desensitization and Reprocessing (EMDR), Emotionally Focused Therapy (EFT), Narrative Therapy, Dialectical Behavioral Therapy (DBT) and cognitive models like Cognitive Behavioral Therapy (CBT), among others.
Somatic therapy: For those seeking improved relationships with their bodies, deeper understanding of physical sensations, or physical relief and regulation. Treatment modalities include Somatic Experiencing (SE), Sensorimotor Pscyhotherapy, Eye Movement Desensitization and Reprocessing (EMDR), Brainspotting, amongst others.
Different Types of Practitioners
LPC: Licensed Professional Counselor. These are individuals who’ve graduated with a masters degree in the field and are certified in their state to offer mental health care (including diagnostics, etc.) primarily to individuals and couples. Common in both agencies and private practice settings.
LMFT: Licensed Marriage and Family Therapist. These individuals also possess masters degrees with an educational focus on couples and family work. They are also licensed by state to offer mental health care and are common within agencies and private practice settings.
LCSW: Licensed Counselor of Social Work. These individuals are licensed and received a masters in social work, providing mental health care across a variety of platforms. Most commonly employed in schools, agencies, and government positions, etc.
PhD: A mental health professional who possesses a degree in the mental health field, but is not necessarily licensed to practice. These degrees are often research-focused. Most PhDs will possess an additional practice license.
PsyD: An individual who possesses a Doctorate of Psychology, a degree which focuses on hands-on, clinical interactions with clients. Many PsyDs also hold a license in clinical psychology.
Any hyphenated acronyms: Therapists will notate their licensure status after their credentials. If you see an “S,” this generally stands for “supervisor” (someone who trains other therapists). An “A” notates “associate,” which is a therapist working towards full licensure. An “I” notates “intern,” which is also a therapist pursuing full licensure in their state. Unhelpfully, these notations often differ based on the state and their respective regulations.
Life coach/consultant: An individual who has likely pursued certification, but does not necessarily hold an advanced degree or license in the field. These individuals can be helpful for clients seeking internal reflection, spiritual development, and direction, but not necessarily for advanced mental health care.
A bonus note…what’s the difference between “counseling” and “therapy?” Traditionally understood in the field, counseling generally denotes a shorter process that addresses support and coping for specific issues. Therapy, on the other hand, is understood to address deeper, more “root issues” in an individual’s life and can necessitate a longer process.
Finding the Right Therapist for You
Word of mouth. This is my favorite way to connect people with the right fit. Has your church seen healing take place under the guidance of a particular therapist(s)? Do they offer a vetted list of practitioners? Has your friend, cousin, neighbor worked with a practitioner that’s helped transform their life? Does your doctor’s office have a referral network they trust?
Googling the right keywords. I enjoy randomly Googling different therapeutic phrases and reading therapist’s websites. Knowing what to Google can greatly assist in narrowing down your search. I recommend plugging in the type of therapy you want to receive (i.e., “Christian trauma therapist for young women who accepts United insurance”) and getting more specific the more you know what you want.
Check your insurance company’s database. Most policies offer a complete list of therapists who will accept your insurance. If cost is an important factor for you, this can be a helpful place to start.
Search hashtags on social media (primarily Instagram). Most therapists today post on social media outlets, offering a window into their work and personalities. Searching “#Texastraumatherapist,” “#christiantherapyforwomen,” or [fill in the blank with your qualifiers] could offer helpful leads.
Call and/or email around. Most therapists offer a free introductory phone call to answer any questions and explain their approach. This allows you to “feel out the vibe” before shelling out the big bucks (and your valuable time) for a first session. This is commonly-requested and I highly recommend any prospective client engage this resource.
PyschologyToday.com: This online database is helpful in that it offers a myriad of searchbar variables, beginning with your zip code. Want someone virtual? Male or female? Christian? This search engine gets specific.
A virtual platform like BetterHelp or GrowTherapy. If you desire to meet with someone online, these platforms will match you with a therapist licensed in your state based on your current needs and financial range. These platforms also tend to be very insurance-friendly.
Please feel free to reach out to me with any questions as I would love to assist you on your journey towards wholeness. No question is too silly or small. Beginning therapy can feel anxiety-inducing and it’s a passion of mine to make therapy feel accessible and empowering.
If you’re with a therapist you love and have found healing on your journey, I’d love to hear about it! Feel free to share here.
With love,
Lydia