Types of Therapists
Doctoral Level Psychologists (Psy D or Ph.) have more academic education and often charge more for services.
Masters Level Clinicians [Licensed Clinical Social Workers (LCSW), Licensed Mental Health Counselors (LMHC), Licensed Professional Counselors (LPC)] are able to provide the same services (with the exception of some testing) but are often more affordable.
Life Coaching (NOT A THERAPIST). I have worked with some excellent life coaches but there is no formal education or credentialing board for them. Insurance will not cover any portion of their fees.
Psychiatrist*** Also, not a therapist. A psychiatrist primarily prescribes psychoactive medications and provided medication management.
What I think is more important than the level of education is the quality of clinician and how they fit to your individual needs. Someone who has continued their education outside of school to obtain certificates and training in the specific area(s) that are important to you is going to be the most effective for you.
Most psychotherapists use talk therapy to help understand what is going on with a client. In addition, many therapists have specialties or use modalities that require additional certifications. A comprehensive list can be found here https://www.psychologytoday.com/us/types-of-therapy
It’s important to find a therapist who is well versed in your specific concerns and how to treat them.
My specialties are:
Biofeedback: By harnessing real-time information on one’s bodily state and demonstrating how it connects to conscious behaviors—such as thinking about certain images, breathing in a certain way, or relaxing muscles—biofeedback therapy is designed to help patients take more control over the functioning of their bodies. I track your heartrate via sensors clipped to your ears and teach clients how to employ certain techniques, such as mindfulness or breathing exercises, to modulate these physical and mental states, using the feedback as a guide along the way.
CBT: A short term therapy based on changing your thoughts and feelings so that your behaviors change (or changing your behaviors so that your thoughts change). This uses a lot of psychoeducation as the therapist helps clients understand how their coping skills change from being maladaptive to more adaptive for a better quality of life.
Eye Movement Desensitization and Reprocessing: which helps alleviate the distress associated with traumatic memories. Bilateral stimulation (with eye movement, tapping, buzzers or other methods) helps reduce the emotional charge of a memory so that the experience can safely be discussed and stripped of the power to trigger anxiety and avoidance.
Integrative Therapy- Integrates the clients and therapist together to make a treatment plan and find the source of unhealthy or unwanted behavior patterns.
Mindfulness Based Stress Reduction: A meditation therapy used to help with a variety of stressors, such as depression, anxiety, chronic pain, cancer, diabetes mellitus, hypertension, and other chronic disorders.
Motivational Interviewing: Accessing readiness for change from unwanted behaviors, such as substance or alcohol abuse. I love working with individuals once they have stopped using but feel that someone who specializes in substance abuse is more likely to be effective while use is occurring. It can also be used to assess other unwanted behaviors where change feels difficult or impossible.
Solution Focused Brief Therapy: Deals less with the “why” behind a problem and more with the “how” to fix a problem. It is useful in the short term but often clients end up coming back for the solution another time.
Somatic Therapy: Focuses on the body and mind connection. We use mind and body exercises to reach tension and stress otherwise stored in the body.
I also pull from:
Dialectical Behavioral Therapy: This is a structured program developed to decrease self-destructive impulses of suicidal patients. However, it allows incredibly powerful healing to occur because one must acknowledge that real life is complex and dynamic. Humans have many contradictory feelings and this therapy helps clients to understand and accept them.
Internal Family Systems Theory: An approach to psychotherapy that identifies sub-personalities (as family members) within each individual. These sub-personalities are often at odds with one’s core Self (the compassionate, confident, whole person at the center of the individual). The purpose of IFS to teach each part of the mind to work together.
Narrative Therapy This type or therapy sees people as sperate from their problems and encourages them to make changes (or re-write their lives) to reflect who they really are and what their true purpose is.
Benefits of Private Pay vs Insurance
Private Pay (sometimes called Self Pay) means that your pay out of pocket for therapy.
Pro
Some therapists offer a sliding scale for clients.
Unlimited sessions.
No need for medical diagnosis, insurance companies require diagnosis for reimbursement.
Insurance means you only pay Co-Pay, unless you have a plan with a deductible (then you might pay more).
Qualities To Look for in a Therapist
This is really hard to quantify because everyone is different, however in addition to specializing in your concern you want to find a therapist that you are able to have a connection with and build a strong therapeutic relationship.
Some things to look for are:
Is the therapist someone you feel like you can open up too?
Is the therapist considerate of your culture, religion, gender, sexuality, and other important identities?
Is the therapist meeting you where you are (or are they pushing you too much or not enough)?
Do they value your personal experience(s)?
Are they willing to work through the hard stuff with you?
Do they hold you accountable (can they see through your bull shit)?
Is the therapist available? How long is their waiting list? How long does it take for them to respond to emails or phone calls?
Another really important thing to look for in a therapist is how well you work together. Follow your intuition and if it doesn’t feel right to you, talk to your therapist they may be able to help you be more comfortable or to find a therapist who is a better match.
Deciding Factors (How you can know if you choose the right therapist after one or more sessions)
Do you feel understood?
Do you want to return and continue talking?
Do you feel supported and validated?
Can your choosen therapist help you with practical solutions?
Do you feel your self-awareness increasing?
Do you have some discomfort? This is a good sign! It means you are being vulnerable (which is uncomfortable for most of us).