Finding the Right Therapist: A Guide to Starting Your Therapy Journey
I have a confession to make- I didn't have my first real experience with therapy myself until I enrolled in my master's clinical mental health program. Simply put, I come from a "we don't talk about things to strangers" old-school mentality family. I personally had nothing against therapy; it just wasn't a natural part of any conversation that took place in my first 20-something years of living.
I went into my very first session with walls up. I thought, "I'm just here for research purposes. I know I want to be a therapist, but I'm not quite sure how this all works." Well, 45 minutes later, I left with everything I had neatly packed away for years thrust back into my stream of consciousness, puffy eyes, and regret for not wearing waterproof mascara. Slightly fearful of this being "the norm," I began to second-guess my career choice (am I now entering a cry-inducing profession?!) and my motive behind seeking to work with someone. Finding the right fit took a dozen consultation calls and a few introductory sessions.
Today, therapy is an essential part of my weekly routine. I wish I had discovered the gift of working with someone in the past after experiencing online bullying, the dissolution of my childhood best friendships, and freak medical illnesses. In my book, you're never too old (or too young) to start working with a therapist who gets you. If you're wondering if therapy would make a nice fit in your weekly/bi-weekly/monthly routine, I'm happy to be your guide!
When to Consider Therapy:
There are many reasons why someone might need to talk to a therapist. Some common situations include:
Dealing with anxiety, depression, or other mental health concerns
Navigating life transitions, such as a breakup, job loss, or move
Processing trauma or abuse
Improving relationships and communication skills
Developing coping strategies for stress and burnout
Finding the Right Therapist for You:
One of the most important aspects of successful therapy is finding a therapist that's right for you. Consider the following factors when searching for a therapist:
Specialization: Look for a therapist who specializes in the issues you're facing, such as anxiety, depression, or trauma.
Therapeutic Approach: Research different therapeutic approaches, such as cognitive-behavioral therapy (CBT), psychodynamic therapy, or mindfulness-based therapy, to find one that resonates with you.
Personality Fit: Choose a therapist whose personality and communication style makes you feel comfortable and supported.
Logistics: Consider factors such as location, availability, and insurance/out of network coverage when selecting a therapist.
Affordable Therapy Options:
I genuinely believe that therapy is an investment in yourself and your well-being. While the cost of therapy can be a concern for many, there are several ways to make it more affordable and work it into your budget:
Sliding Scale Fees: Many therapists offer sliding scale fees based on your income, which means you pay what you can afford. Don't hesitate to ask about this option during your initial consultation.
Insurance reimbursement: As an out-of-network provider, I have partnered with Mentaya to help my clients save money on therapy. You might be able to get reimbursed for out-of-network therapy! Check here: mentaya.com/b/z9iMnksDHPAyfEXMUbZ4
Community Mental Health Centers: These government-funded centers provide low-cost or free therapy to individuals with limited resources.
Employee Assistance Programs (EAPs): Some employers offer free or discounted therapy sessions through their EAP.
How to Get Started with Therapy:
Reach out to potential therapists via phone or email for a brief consultation to assess fit.
Schedule an initial session to discuss your goals and expectations for therapy.
Commit to the process and attend sessions regularly to make progress towards your goals.
Be open and honest with your therapist about your thoughts, feelings, and experiences.
Remember that therapy is a collaborative process, and your therapist is there to support and guide you on your journey. I cherish clients feedback on what’s working and what they’d like to improve.
Starting therapy can be a life-changing decision. By taking the time to find the right therapist for you and committing to the process, you can gain valuable insights, develop coping skills, and improve your overall well-being. Whether you're facing a specific challenge or simply want to invest in your personal growth, therapy can be a powerful tool for transformation. So, if you're ready to take the first step on your therapy journey, know that you're not alone – and that a brighter future awaits.
About the Author
I'm Brianna, a licensed therapist and the founder of On Par Therapy NYC, a counseling practice helping ambitious New York City women reduce anxiety, build confidence, and find balance.
Blending compassionate care with goal-oriented action plans, I work primarily with female executives, entrepreneurs, and grads seeking empathetic yet practical support. My specialty is nurturing resilience, emotional agility, and inner peace so you can show up as your best self both personally and professionally.
I draw upon research-backed modalities like CBT and mindfulness while customizing evidence-based insights for busy, growth-oriented women. If you feel overwhelmed juggling wellness with demanding work, relationships, or perfectionist tendencies, I provide a non-judgmental space to explore your needs.
Whether you're struggling with specific symptoms or seeking general life balance and purpose, let's chat. Reach out to info@onpartherapynyc.com to schedule a complimentary introduction call today. I'm here to help you reclaim stability, self-care, and belonging right in the heart of NYC.
