Therapy is essentially a privileged relationship between a helping professional and client. Privileged means that the therapist is ethically bound to protect the client’s privacy, with a few exceptions. There are many ways to practice therapy and your experience will depend on what your therapist believes about the human personality and how change occurs (theoretical orientation). While some therapists disclose to their clients more than others, the client is the focus of therapy; it is not a reciprocal relationship.

This may be my personal bias because I am a therapist, but I believe that anyone could find some benefit in participating in therapy. But clients usually come to therapy because something in their life is not working for them, and their difficulties are impacting their ability to function. Some clients are seeking skills to help them cope with life’s challenges, while others are looking for a space to process and increase their self-awareness. Some are seeking a combination of both. Then there are those who need short-term support for a very specific and/or temporary challenge. Therapy is right for people in all of these situations. A brief consultation with a therapist could help you identify if and how therapy might benefit you.

There are several factors that impact when someone decides to enter therapy. Finances, motivation for change, and access are just a few things that many clients grapple with when making that decision.

I believe that most people seek therapy when 1) external and internal barriers are minimal, and 2) they are at least curious about change.

In other words, the decision to enter therapy is yours to own. However, there are certain situations where I would strongly encourage someone to seek help: 1) if they are experiencing suicidal or homicidal thoughts, 2) if they are engaging in harmful or risky behaviors including alcohol or substance abuse, or 3) if they are engaging in self-injurious behavior or violence towards others.

It’s almost impossible to list all of the potential benefits of therapy. Some of the most commonly reported benefits include increased self-awareness, empowerment to make necessary life changes, better decision-making skills, enhanced coping strategies to manage distress, and improved relationships with others.

The answer depends on a number of factors including your reasons for seeking therapy, your motivation for change, the quality of rapport between you and your therapist, and barriers to consistent engagement. Most clients report some level of improvement after three months.

During the first full session, the therapist’s goal is to understand your concerns with as much clarity as possible. This means that they’ll probably ask a lot of questions. If you have questions about what to expect from your therapist, this is a great time to ask them. This is the first step toward determining whether you can work well together. You may begin to talk about a plan for therapy. If you are in need of immediate resources or referrals, this might also occur during the first meeting.

It’s important to be clear on what you value in a therapeutic relationship. It might be difficult to know what you value in a therapist if this is your first time seeking therapy. It might also take several sessions to determine whether a therapist is a good fit. During the relationship-building process, it’s important to feel empowered to ask your therapist questions about their approach. It’s also important to be able to provide feedback to your therapist when something isn’t working for you. While therapy will feel challenging at times (because growth is uncomfortable), it should never feel dehumanizing or oppressive. At the end of the day, you should trust your instincts and self-advocate when necessary.

This can be a significant barrier to seeking therapy. Many therapists accept health insurance to offset the out-of-pocket costs of therapy. Others may offer a sliding scale fee schedule based on your income. Your community might offer low- to no-cost services provided by therapists-in-training. You should explore all of these options with your therapist early in the relationship.

Therapist credentials, or the letters behind our names, offer information about what type of education and training we received and what certifications we hold. Licensure status is an indication of whether we can legally and ethically practice independently versus being supervised. What credentials don’t tell you: number of years of experience, beliefs about personality and change, therapist personal characteristics, etc. In other words, credentials matter if you prefer that your therapist possess a certain degree/certification, but this doesn’t tell the whole story about what a therapist has to offer. You can usually find important details in a therapist’s website bio but some things are impossible to gauge until you actually talk to the therapist.

If you’ve concluded that you could benefit from therapy but there are remaining barriers to engagement, there are things you can do to prepare yourself for therapy. There are many self-help books that can familiarize you with therapeutic concepts. Also, many therapists share mental health content on their social media pages and websites. If there is a local talk on mental health, you might find it less threatening and/or more accessible than therapy. None of these things should replace therapy, especially if you are at risk to self or others. However, a huge part of addressing mental health disparity and stigma involves meeting potential clients where they are until they are ready to engage.