DEAR DIJA | How do I find a therapist, is it affordable?
Deciding to see a therapist is a big and important step.
I totally get that and you want to make sure that you find someone who you are able to relate with and feel comfortable in their presence. Your therapy hour, can be your most vulnerable.
I will always wholeheartedly recommend therapy, I thinks such a valuable tool that allows you to get closer to the person you want to be. It’s the best way you can show up for yourself and even the people around you. I know there can be a lot of stigma associated with therapy, but you’ll always find a cheerleader in me.
Remember that you do not need to access therapy only because of a life emergency , it’s simply a good thing to do at any time and if that thought keeps crossing your mind even in times of calm, then explore it more.
There are several ways to find a therapist:
consult a register like The British Association for Counselling and Psychotherapy
Ask for referral from a friend, colleague, or your GP. Bear in mind that friends may not always want to reveal the details of their therapists in order to protect their privacy, but in my opinion it’s worth the ask.
You can try looking for specific organisations that are related to your concern e.g. eating disorders, anxiety, sexual abuse.
There’s a lot of therapists now on social media. I recommend following a few and see who you gravitate to.
Things to bear in mind - If it’s important for you to see a Black therapist (or one from an ethnic background) - then check out the Black, African and Asian Therapy Network. For me it was important to see a therapist who shares the same ethnic heritage as me. It means that some of the topics I bring to the session are easily understood without me having to offer a cultural explanation first.
Is therapy expensive?
I consider this an investment in my mental health, and so should you if you are seriously considering. In the UK, you can expect to pay anything between £60 and £100 per session. A session is 50 minutes, not one hour, even though therapists call it the Therapy Hour. There is a story behind it :-)
Another thing to note is that it will take you a few sessions to settle in- took me forever because I had to get over my trust issues; therapy is not something you can rush in simply in order to avoid spending money. I have many therapy and mental health books and resources, but nothing compares to verbal sparring in my session.
This article from The Cut is a great read if you’re thinking about therapy. It’s US focused but it gives details about red flags, different types of therapy and how to know if it’s working.
Good luck!