Therapy/Therapists
It can be tough to see a therapist. I started when I was in fourth grade and I was just scared and confused and angry. As an adult, I wondered why I couldn't just function like others seem to be doing. Why couldn't my brain just work like it needed to? Over time, I've seen therapy go from being an issue people didn't discuss, to seeing it advertised and openly talked about. There are still some who might think therapy is for the weak, people with disorders, is pointless, etc.
Narrowing down a therapist
Find a Therapist, Psychologist, Counselor - Psychology Today
Advantages of cognitive behavioral therapy in depression
1. It is used to reduce symptoms of depression as an independent treatment or in combination with medications
2. It is used to modify the underlying schemas or beliefs that maintain the depression
3. It can be used to address various psychosocial problems, for example, marital discord, job stress which can contribute to the symptoms
4. Reduce the chances of recurrence
5. Increase the adherence to recommended medical treatment
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Tip: If you get a chance to go to CBT, really get into the homework. You won't be penalized for not doing assignments but you are there for a reason and all the work is what you make of it. I suggest taking an hour out of your day to set aside time to read, practice, and understand the important things you will learn. It is treatment after all.
Reassurance: If you've been going to therapy or are fairly self-aware, Cognitive Behavioral Therapy might not seem helpful at the moment. It doesn't mean you are beyond help if they tell you things you already know. For me, things became clearer and easier to practice in hindsight. For others, they've felt relief the moment they walked in the room. Go at your own pace, don't be afraid to ask questions, and remember...you can always learn something.
Advice: Talk to your therapist (or doctor if you don't have a therapist) to see if CBT might be a good fit. It is also beneficial to see what out of pocket and insurance coverage is.​
Red Flags in a Therapist
There are more obvious red flags than others such as looking at their phone, interrupting you frequently, etc. However, some could be more subtle warning signs it's time to find a new therapist.
Lack of Credentials
This one is a given but a key detail is that if they advertised themselves as someone who specializes in an area they aren't qualified in or don't have any qualifications at all, this is the first red flag and should not be ignored. Proper training is essential so don't feel uncomfortable asking about their credentials. A good clinician will not get offended and be happy to answer and make referrals.
Frequent Self-Disclosure
It’s understood among clinicians that self-disclosure should be rare and always for the benefit of the client.
Self-disclosure can be a difficult thing to gauge. Some clients respond extremely well when they believe that their therapist ‘gets it.’ However, there are other clients that will not find self-disclosure therapeutic. If a therapist repeatedly self-discloses unprompted, and you don’t find it helpful, this could indicate they’re not right for you.
Makes you feel judged or shamed
Objectivity is difficult but necessary for ensuring that client-centered treatment remains and that practices aren't guided by allowing biases or judgments into the sessions. Sometimes there are miscommunications or things aren't interpreted the way they were intended to be. The best way to make sure is to ask "what do you mean by that?". If you still feel judged or shamed, it's better to part ways.
Loose with Confidentiality
What you say to your therapist is never supposed to go beyond themselves and you unless you give explicit consent (typically via consent form) to share information.
A therapist has a legal right to disclose information if:
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You are a harm to yourself or others.
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The therapist suspects there is abuse of a child, older person, or disabled person.
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A court-ordered subpoena is issued.
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You are a minor (parents are entitled to information about their child’s care).
If a therapist doesn’t have this informed consent signed or confirmed verbally, they’re not doing their legal and ethical duty to inform you of the therapy process.
Repeatedly Leaving Feeling Worse
Therapy sessions will not always be pleasant or comfortable. There might be times where the topic is heavier than normal or there's some uncomfortable silence. However, therapy is supposed to make you feel better. If you are leaving sessions feeling worse than when you came in, this is a red flag and indicates this therapist might not be for you.
Iffy Ethics
Each mental health professional has a code of ethics to follow. Being unethical can take a variety of forms. Accepting gifts, making exceptions for their ‘favorite clients,’ oversharing, or becoming too friendly with clients are just a few examples of a clinician being unethical.