Starting therapy can be one of the most empowering decisions you make, but the path to better mental health begins with a potentially tough question: “How do I even find the right therapist?”

The process is a little like dating, but with slightly higher stakes. You’re looking for someone you can trust with your most vulnerable thoughts and feelings — someone whose training, personality, and approach align with your needs. The right therapist will be beside you through years of learning and development, and finding the perfect fit lays the foundation for plenty of meaningful progress and growth. 

This step-by-step guide walks you through everything you need to know to find a therapist who’s not only qualified, but a true fit for you.

Step 1: Understand What You Need Help With

Before you start searching, take a moment to identify what you want support with. Are you dealing with anxiety, depression, trauma, grief, or relationship issues? Are you looking for a safe space to process life changes or rediscover your sense of purpose? Knowing what type of therapy you’re seeking will help narrow your search to therapists who specialize in what you’re experiencing.

Also, consider your preferences. Would you feel more comfortable with a therapist of a certain gender, race, or cultural background, such as a BIPOC therapist? Do you want someone who shares or understands a particular identity or lived experience? These considerations are valid and can help you feel more seen and supported.

Step 2: Explore Therapy Modalities

Therapists use different modalities — or methods of treatment — based on your goals and their training. Some of the most common include:

• Cognitive Behavioral Therapy (CBT): A structured, goal-oriented therapy that focuses on identifying and changing unhelpful thoughts and behaviors. Often used for anxiety, depression, and stress management.
• Dialectical Behavior Therapy (DBT): A type of CBT that helps people manage intense emotions and improve relationships. Commonly used for borderline personality disorder, self-harm, and chronic emotional dysregulation.
• Psychodynamic Therapy: Explores unconscious patterns rooted in early life experiences to gain insight and resolve internal conflicts.
• Psychiatry: A field dedicated to the diagnosis, study, and treatment of mental health conditions.
• Family Therapy: Focuses on family dynamics.
• Couples or Marriage Counseling: Works to improve communication and strengthen relationships.
• Somatic Therapy: Focuses on how the body holds stress and trauma, helping clients reconnect with bodily sensations and release stored tension. Useful for trauma, anxiety, and chronic stress.
• Eye Movement Desensitization and Reprocessing (EMDR): A trauma-focused therapy that uses bilateral stimulation (such as guided eye movements) to help reprocess distressing memories, which can be especially helpful for PTSD.

You don’t have to be an expert on therapy styles, but a basic understanding of different therapy modalities can help you ask the right questions and choose a therapist who uses methods that resonate with you. If you’re unsure where to begin, GoodTherapy’s search tool allows you to filter by modality so you can learn more about each therapist’s approach and find the one that resonates with you.

Step 3: Start Your Search

Once you have a sense of what you’re looking for, it’s time to start your search. You can:

• Ask for referrals from your doctor or trusted friends
• Use an online therapist directory (like GoodTherapy) to filter by specialty, location, insurance, and more
• Contact your insurance provider for a list of in-network therapists

Online directories often let you read bios, learn about each therapist’s approach, and even view pictures to help you get a feel for the person behind the profile.

Step 4: Ask Questions Before Committing

Once you’ve narrowed down a few options, reach out to set up a consultation or ask questions via email. Some helpful questions to ask include:

• What’s your experience with the issues I’m facing?
• What kind of therapy do you practice, and what does that look like in sessions?
• How do you handle progress tracking and goal-setting?
• What are your fees and policies for cancellations, late arrivals, etc.?
• Do you take my insurance or offer sliding scale pricing?

Remember, you’re allowed (and encouraged) to be selective! A good therapist will understand that finding the right fit matters and will support your search, even if it doesn’t lead to working with them.

Step 5: Try Out the First Few Sessions

The first few sessions with a therapist are like a trial period. It’s normal to feel a little nervous or unsure, but over time, you should begin to feel safe, heard, and respected.

A few green flags to look for:

• The therapist listens without judgment
• You feel emotionally safe and supported
• They respect your boundaries
• They’re transparent about fees, credentials, and approach

Red flags for therapists include:

• They talk about themselves more than they listen
• They ignore your boundaries or make you feel judged
• They guarantee specific outcomes or results
• They’re vague about credentials or billing practices
• They unexpectedly cut sessions short or constantly reschedule
• They become too emotionally involved 

If something feels off, trust your instincts. It’s also important to remember: you don’t have to get it right on the first try. It’s perfectly okay if the first therapist you meet isn’t the right fit. This doesn’t mean therapy isn’t for you — it just means your journey might take a few steps. Give yourself permission to explore until you find someone who feels like the appropriate partner for your growth.

Read More: The Role of Ethics in Therapy

How GoodTherapy Can Help

At GoodTherapy, we make the process of finding a qualified, ethical therapist easier. Every therapist in our network is vetted for licensure, education, and commitment to ethical standards. You can search by specialty, insurance, location, and more, so you can feel confident that your therapist has the right qualifications and is someone you can truly connect with.

Healing starts with the right support. Let GoodTherapy help you find a therapist who meets your needs and honors your journey.

When you seek support in therapy, you’re also opening yourself up and entrusting someone with your most personal thoughts and emotions. Therapy should be a safe, confidential, and professional space where you can heal and grow — that’s why ethics in therapy are so critical. Ethical therapists uphold high standards to protect client well-being, maintain trust, and ensure the best possible care.

But how can you be sure a therapist follows these principles? Not all therapists adhere to the same ethical guidelines, and without proper vetting, finding a truly qualified professional can feel like a wild goose chase. That’s where GoodTherapy comes in. Every therapist in our directory meets strict ethical and professional standards, so you can confidently connect with a therapist who prioritizes your well-being.

Why Ethical Standards in Therapy Matter

Ethics are the foundation of quality mental health care. Without strong ethical guidelines, clients could face breaches of trust, poor treatment, or harmful mental outcomes. Ethical therapists follow professional codes of conduct that prioritize:

• Confidentiality: Your personal information should remain private. Ethical therapists only break confidentiality in rare situations required by law (such as when there’s a risk of harm).
• Informed Consent: Before starting therapy, clients should understand the treatment process, potential risks, and benefits so they can make informed decisions.
• Professional Boundaries: Therapists must maintain clear, appropriate relationships with clients, avoiding conflicts of interest or personal involvement.
• Competence and Ongoing Education: Ethical therapists continuously update their knowledge and skills to ensure they provide effective, evidence-based care.
• Client Well-Being First: An ethical therapist prioritizes what’s best for you — not their own personal beliefs, financial gain, or external influences.

Without these ethical safeguards, therapy can lose its effectiveness or worsen the mental health of the client. That’s why it’s so important to choose a therapist who follows these principles.

How GoodTherapy Helps You Find an Ethical, Qualified Therapist

While many therapists uphold ethical standards, it’s not always easy to verify their credentials, training, or commitment to ethical care. That’s why GoodTherapy is committed to taking the guesswork out of finding a professional you can trust.

Every therapist in our directory is thoroughly vetted to ensure they:

• Are fully licensed and in good standing with their professional boards.
• Commit to ethical, client-centered care in line with recognized industry standards.
• Engage in ongoing education to stay informed on best practices and emerging treatments.
• Uphold strict confidentiality and professional boundaries.

With so many therapy directories available today, it’s imperative to choose a platform that prioritizes ethical standards. At GoodTherapy, we make it easy for you to find a therapist who is not only experienced but also committed to ethical care of the highest quality.

Therapist Ethics Matter — So Does Where You Search 

The right therapist can have a profound impact on your mental health journey. By choosing a therapist who upholds ethical guidelines, you’re ensuring a safe, professional, and effective therapeutic experience.

Don’t leave your mental health to chance. Start your search with GoodTherapy today and find a therapist you can trust.

ADHD burnout is a term increasingly used to describe the feeling of overwhelm, exhaustion, and stress that people with ADHD may experience due to their condition. According to research, up to 93% of adults with ADHD experience burnout symptoms (ADDA, 2021) compared to only 30% of the general population (AID, 2019). This article will explore the link between ADHD and burnout, the early warning signs of burnout, and what ADHD burnout feels like.

ADHD vs. Burnout

Before we dive into ADHD burnout, it is essential to clarify what ADHD is and how it relates to burnout. ADHD, Attention-Deficit/Hyperactivity Disorder, is a common condition that makes it difficult for people to regulate their attention, energy, emotions, and behavior. Adult ADD is a neurological disorder involving differences in brain structure and function, particularly in focus, impulse control, and executive functioning. On the other hand, burnout is a state of physical, emotional, and mental exhaustion caused by prolonged stress (WHO, 2021). Burnout looks like feelings of energy depletion or exhaustion, increased mental distance from or feelings of negativism or cynicism, and reduced personal and professional efficacy.

So, What is ADHD Burnout?

ADHD burnout results from unmanaged stress and frustration from a lack of control and progress that individuals with ADHD may experience. It is the feeling of being stuck in a rut and unable to move forward, no matter how hard you try. The most significant misunderstanding of burnout is the belief that it’s caused by stress.

The goal for burnout recovery isn’t to remove stress by taking a vacation or being less passionate. The goal is to increase our agency and efficacy in our personal and professional life. If our wheels are spinning, and our car is moving, we’re not in burnout but in flow.

How Common is ADHD Burnout?

The risk of burnout is over 50% higher for people with ADHD (Kawa, Pisula & Merta, 2021). Burnout can significantly affect employers, including up to $300 billion annually in lost productivity and healthcare costs (Harvard Business Review, nd). Burnout can make people 200% more likely to become depressed, with the risk of suicide quadrupling by 400% (World Health Organization, 2019).

Signs of ADHD Burnout

Identifying the early warning signs of burnout is essential to prevent it from becoming chronic. Here are some of the most common early warning signs of ADHD burnout:
1. Unproductive: When you find yourself unable to accomplish anything on your to-do list, even the simplest of tasks, it could be a sign of ADHD burnout.
2. Unmotivated: You might need help feeling motivated to do anything, even things you usually enjoy.
3. Difficulty getting started: Starting a task can feel like an insurmountable obstacle, even if it’s something you know you need to do.
4. Poor time management: You might struggle to manage your time effectively, feeling like there need to be more hours in the day to accomplish everything you need.
5. Lack of follow-through: Starting something but needing help to finish it can be a sign of burnout.
6. Chronic procrastination: Putting things off until the last minute and then feeling overwhelmed by the amount of work to do can be a sign of burnout.

What Does ADHD Burnout Feel Like?

ADHD burnout symptoms result from prolonged burnout and can be emotional and physical symptoms of ADHD burnout. Here are some of the most common symptoms:

• Overwhelmed: Feeling like you have too much on your plate
• Exhaustion: Feeling tired even after getting enough rest and experiencing physical fatigue.
• Lack of Motivation: Difficulty starting or completing tasks, feeling a sense of apathy or disinterest in once enjoyable things.
• Brain Fog: Difficulty concentrating, forgetfulness, and trouble with memory recall.
• Emotional Dysregulation: Mood swings, heightened irritability, and increased emotional sensitivity.
• Physical Symptoms: Headaches, digestive issues, and muscle tension.

The ADHD Burnout Cycle

Understanding the cycle of ADHD burnout is crucial as it can provide insight into the causes and manifestations of burnout in individuals with ADHD. The cycle has five phases:

1. The Honeymoon Phase
2. The Stress Phase
3. The Grind Phase
4. The Strain Phase
5.  The Burnout Phase

The first phase is characterized by hyper-focus and high productivity, while the second phase begins when individuals with ADHD encounter job/work stressors. As demands continue to mount, individuals with ADHD may push themselves too hard, neglecting self-care and rest, leading to the third and fourth phases. The final phase of the cycle consists of a total breakdown in an individual’s ability to function and cope with daily life.

Burnout Recovery

If you’re experiencing ADHD burnout, there are three decisions you can make to begin the recovery process and regain a balanced and fulfilling life.

Change Yourself

The first decision involves changing yourself and addressing the internal factors contributing to your burnout. This includes understanding the symptoms and signs of burnout, creating a self-care routine, practicing mindfulness and relaxation techniques, and getting professional help. By focusing on these aspects of your life, you can begin to heal and recover from burnout.

Change Your Situation

The second decision involves changing your environment/situation, which consists in setting boundaries and advocating for yourself in your personal and professional relationships. You can do this by communicating your needs and limitations with friends, family, and colleagues, setting healthy boundaries and learning to say no, advocating for adjustments or accommodations in your workplace or school, and taking a break or sabbatical to recharge and recover. By addressing the external factors contributing to your burnout, you can create a more supportive and sustainable environment for yourself.

Change Your Career

The third and final decision involves changing your career, which is the most drastic but sometimes necessary step to fully recover from burnout. You can assess your current job and situation, identify stressors, triggers, and frustrations, examine what work means to you, and explore future possibilities.

Additionally, you can create a life and career plan, build new skills that can be beneficial in transitioning to a new career, network and seek out mentors in a new field to gain insight and perspective and pursue a career that aligns with your values, purpose, and aspirations.

In conclusion, understanding the cycle of ADHD burnout and taking steps to manage its symptoms and effects is critical for individuals with ADHD. Making decisions to change oneself, environment, or career can help individuals recover from burnout and lead a balanced and fulfilling life.

The GoodTherapy registry might be helpful to you to find a therapist if you have experienced ADHD burnout. There are thousands of therapists listed who would love to walk with you on your journey. Find the support you need today.

What Does OCD Look Like?

• Are you frequently late because you must check the stove eight or nine times to ensure it’s off before leaving your house? 
• Do you wash your hands often, trying to get them clean, but never really feel they are? 
• Are you unable to throw anything away because you think it may be helpful in the future? 
• Do you become worried that you will somehow lose control of your behavior and hurt someone, even though you never have? 
• Do you perform a verbal or physical ritual that you feel helps ensure that people you are close to stay healthy and safe?
• Do you find it hard to let go of specific thoughts, finding them so intrusive and persistent that you cannot get other important tasks done?

If you answered yes to any of these questions, you may suffer from OCD – or obsessive-compulsive disorder. This illness is not rare; it affects at least four million adults in the United States and is the fourth most common psychiatric illness.

OCD is a disorder that is often progressive and can become crippling. Some OCD sufferers never leave their homes because of the various rituals they need to perform. Others can’t function at work because they spend so much time secretly engaged in various rituals. Many obsessive thoughts and practices are entirely mental, not physical, so the illness can be almost invisible to everyone close to the person affected.

As the name suggests, OCD has two parts: obsessions and compulsions. Many people suffer from obsessions only, but a good number eventually develop compulsions. 

Obsessions and Compulsions: What Are They?

Obsessions are the thoughts, ideas, or impulses that repeatedly well up in the mind of the person with OCD. They may feel a need to do things almost too perfectly, an unreasonable concern about becoming contaminated by germs, or a persistent fear that harm may come to themselves or loved ones. Compulsions are the behaviors that are done in reaction to this thinking, usually to try to gain some control over the uncontrollable. Following a behavioral routine gives the sufferer temporary relief through a false belief that the ritual can ensure that something unwanted will not happen. Usually, the person with OCD is fully aware that their thinking is irrational, but this does little to stop the behavior. The obsessions and compulsions often lead to an unbreakable cycle, including severe anxiety.

Most people experience obsessive thoughts or compulsive behaviors at one time or another. Still, the disorder of OCD is not present until the ideas and rituals have become dominant features in their lives and some aspect of the person’s work, family, or social life is affected. Once someone meets the entire criterion, OCD will often not go away, and therapy is needed before there are irreversible effects on a person’s social, academic, or work life. 

Overcoming OCD 

The good news about OCD is that it has a very favorable prognosis – OCD is straightforward to overcome through therapy. Most therapists use cognitive behavioral therapy to bring about relief from OCD symptoms. Clients learn to monitor their thoughts and recognize the connection between their thinking, feeling, and behavior. The therapist acts as a “behavioral coach” and often gives a lot of homework between sessions. Progress can be slow, but gradually clients learn to separate their thoughts from their behaviors. Once behavior changes, there is a strong likelihood that things will get much better sooner than later. You’ll come away with a toolbox to manage your symptoms in real time!

The bad news is that the isolation, embarrassment, and self-loathing caused by OCD can prevent some people from seeking help. They may be afraid that their thoughts or compulsions are so “crazy” that they’ll get laughed at or labeled as strange. 

Next Steps

If you suspect you are suffering from OCD, consider finding a therapist. Be confident that they know that this problem is unpreventable and biological, just like an allergy or sight impairment. You don’t have to be a prisoner of OCD. The combination of therapy, sometimes along with medication, usually provides effective treatment. You can make a life-changing decision by recognizing the problem and having the courage to seek help.

You are not alone if you suffer from OCD, even though you may suffer in silence. Therapy can genuinely help and give you the resources to stave off relapses should they begin to come on in the future. Cognitive behavioral therapy often provides tips and techniques you can use to manage many kinds of anxiety, so it can often have lasting effects beyond OCD.

Dr. Alan Jacobson is a Licensed Psychologist who has been in practice for over 20 years. He has helped many adolescents and adults who suffer from OCD and other challenges with anxiety.  

The GoodTherapy registry might be helpful to you to find a therapist if you have struggled with OCD. There are thousands of therapists listed who would love to walk with you on your journey. Find the support you need today.

Trauma-related panic attacks can be a terrifying and overwhelming experience. They can strike suddenly and leave you feeling powerless, helpless, and out of control. However, you can learn to manage and overcome these attacks with suitable coping strategies. This article will explore practical coping strategies for trauma-related panic attacks so that you can move from panic to peace. From deep breathing exercises and mindfulness to grounding techniques and cognitive-behavioral therapy, we will discuss strategies to help you regain, reduce and control the impact of panic attacks on your life. Whether you are a trauma survivor or you know someone struggling with panic attacks, this article will provide valuable tools and insights to help you cope with the challenges of trauma-related panic attacks and achieve a greater sense of calm and well-being. So, let’s dive in and explore the practical techniques that can help you move from panic to peace.

Understanding Panic Attacks And Trauma Triggers

Panic attacks usually occur suddenly with intense fear or discomfort and could happen to anyone. However, it is more common in people who have experienced trauma. Trauma can trigger panic attacks, and the symptoms can include rapid heartbeat, sweating, trembling, shortness of breath, chest pain, nausea, and a feeling of impending doom.

It is essential to understand that panic attacks are a natural response to stress and fear and are not signs of weakness or mental illness. Trauma-related panic attacks can be triggered by a specific event, such as a car accident or a physical assault, or they can be triggered by everyday situations that remind you of the trauma.

When coping with trauma-related panic attacks, it is crucial to identify your triggers and understand how they affect you. Doing this allows you to develop a plan to manage the symptoms and thus reduce the occurrence of panic attacks in your life.

The Impact Of Trauma-Related Panic Attacks On Mental Health

Trauma-related panic attacks can have a significant impact on your mental health. They can cause you to be isolated, feel anxious, and depressed. You may feel constantly on edge, waiting for the next panic attack. These feelings can affect your relationships, work, and overall quality of life.

If left untreated, trauma-related panic attacks can lead to post-traumatic stress disorder (PTSD), a severe mental health condition that can cause long-term emotional and physical problems.

It is essential to seek help if you are struggling with trauma-related panic attacks. There are a variety of treatments that could help you in managing the symptoms of panic attacks and hence improve your mental health.

Coping Techniques For Panic Attacks – Deep Breathing, Grounding Exercises, And Mindfulness

Several coping techniques can help you manage trauma-related panic attacks. Deep breathing exercises, grounding techniques, and mindfulness can all be effective in reducing the impact of panic attacks on your life.

Deep breathing exercises involve taking slow, deep, long breaths and focusing on your breath as it enters and leaves your body. Exercises like this can help you relax and reduce your anxiety.

Grounding techniques involve focusing on your senses and your surroundings. For example, you might focus on the feel of your feet on the ground, the sound of a nearby bird, or the smell of fresh flowers. Doing this can help you feel more connected to the present moment and reduce your feelings of panic.

Mindfulness involves focusing on the present moment and accepting your thoughts and feelings without judgment. Practicing mindfulness can help you increase your self-awareness and thus reduce your anxiety.

Seeking Professional Help For Trauma-Related Panic Attacks

If you are struggling with trauma-related panic attacks, it is vital to seek professional help. You do not need to face the challenges of mental health by yourself. You can seek help from a qualified professional. 

Various treatments for trauma-related panic attacks are available, including cognitive-behavioral therapy (CBT), eye movement desensitization and reprocessing (EMDR), Brainspotting, and medication.

CBT is a therapy that helps you change and identify negative thought patterns and behaviors. It can be effective in treating trauma-related panic attacks.

EMDR and Brainspotting are brain-based therapy. EMDR uses eye movements to assist you in processing traumatic memories. Brainspotting therapy uses spots in a person’s visual field to help them process trauma. It accesses trauma trapped in the subcortical brain, the area of the brain responsible for motion, consciousness, emotions, and learning. Both EMDR and Brainspootting can effectively reduce the impact of trauma-related panic attacks.

Medication can also be effective in treating trauma-related panic attacks. Several types of medications can be used, including antidepressants and anti-anxiety medications.

Lifestyle Changes To Manage Panic Attacks – Exercise, Healthy Diet, And Sleep

In addition to seeking professional help, several lifestyle changes can help you manage trauma-related panic attacks. Adequate sleep, regular exercise, and a healthy diet can all effectively reduce your anxiety and improve your mental health.

Exercise could help to relieve stress and feelings of anxiety. A healthy diet and sufficient sleep and rest are also essential as they help you feel more energized and thus improve your overall well-being. 

Support Networks For Coping With Trauma-Related Panic Attacks

A support network can be an important part of coping with trauma-related panic attacks. Sharing your difficulties with trusted friends and family members could help you feel less alone and more supported.

Support groups are another helpful way to connect with others who have experienced trauma and are struggling with panic attacks. There are a variety of support groups available, both in-person and online.

Alternative Therapies For Panic Attacks – Acupuncture, Meditation, And Yoga

Several alternative therapies could help in reducing the impact of trauma-related panic attacks. Acupuncture, meditation, and yoga are all practices that can help you reduce and relax your anxiety.

Acupuncture, which posits tiny needles in specific points on the body, could also help reduce anxiety and improve overall well-being.

Meditation, which involves paying attention to a specific sound, object, or phrase, could help reduce stress effectively and hence help decrease the frequency of anxiety attacks and improve your overall well-being.

Yoga, which involves a combination of breathing exercises, physical postures, and meditation, is another helpful way to help reduce stress and anxiety and improve your overall well-being.

Medication For Panic Attacks – Pros And Cons

Medication can effectively treat trauma-related panic attacks, but it is essential to consider the pros and cons before starting any medicine. Antidepressants and anti-anxiety medications can help reduce your symptoms but can also have side effects.

It is important to work closely with your healthcare provider to select the most suitable course of treatment for your specific needs.

The Importance Of Self-Care In Managing Trauma-Related Panic Attacks

Self-care is an integral part of managing trauma-related panic attacks. This includes taking care of your emotional, physical, and spiritual needs.

Self-care activities include taking a warm bath, reading a book, spending time in nature, practicing a hobby, and resting. Finding activities that help you relax and bring you joy is important. Adequate rest is also essential in helping us to rejuvenate our energy.

Conclusion

Trauma-related panic attacks can be a challenging and overwhelming experience. Still, there are practical coping strategies that can help you manage your symptoms and improve your mental health, such as practicing deep breathing exercises, mindfulness, and grounding techniques regularly to help you move from panic to peace.

If you are struggling with trauma-related panic attacks, it is vital to seek professional help to develop a treatment plan tailored to your specific needs. By making lifestyle changes, building a support network, and practicing self-care, you can reduce the impact of panic attacks on your life and achieve a greater sense of calm and well-being.

The GoodTherapy registry might be helpful to you to find a therapist if you have experienced trauma-related panic attacks. There are thousands of therapists listed who would love to walk with you on your journey. Find the support you need today.

Choosing the Right Therapist is Important.

By Dr. Denise Renye MED, MA, PSYD

With so many therapists in the world, how do you know which one is right for you?

After all, you’ll be sharing the deepest, most vulnerable parts of yourself with this person so it’s important they’re a good match. Not everyone has the privilege to be in a position to be able to choose whom they work with, but if you are able to pick your therapist, here are some tips.  

 1. Be Selective

When you’re in psychological or emotional pain, it’s tempting to book a session with whatever therapist has the soonest availability, but that’s a mistake. As I’ve written about on my own blog, the therapeutic relationship is a special one. It’s unique and not to be found anywhere in the typical social world. For some, a therapist is the first or perhaps only secure attachment figure in their life.  

A secure attachment figure is someone who provides a safe physical and emotional environment for interaction. They are people clients can count on, someone they can express their innermost thoughts to, a person that holds space for feelings and processing feelings without shame, blame, or judgment. The healing happens in the space between the hearts and minds and spirits of the patient and the therapist. The relationship is the healing container.    

Therapy is built upon a relationship and the relationship is where and how healing happens. What that means is you can’t work with just anybody. Are you close friends with just anyone? Do you date just anyone? Probably not. Just as you recognize you mesh well with certain people and not others, the same applies to therapists. Pick someone you feel comfortable with, someone who sees and understands you. Otherwise, the relationship will stall your healing at best and could cause harm at worst.  

2. Have an Intention in Mind

Just as with many things in life, having an intention and focus helps you refine what you’re looking for. Your intention in therapy doesn’t have to be specific, such as, “I want to get over the trauma that happened to me at 15.” It could be that, but it also could be general, such as, “I want to feel less anxious.” If you enter the therapeutic process knowing what you’d like to focus on, that will make it easier for you to find someone who specializes in what you’re looking for. 

A note here, therapy often takes a circuitous route and while you may enter therapy for one thing, you might find there are other issues you were unaware of cropping up in your time together with the therapist. In other words, it may seem tangential to talk about your childhood if you feel anxious about making new friends, but the therapist has their reasons for helping you look within in a certain manner. And if you want to know those reasons, ask! You don’t have to stay in the dark about what’s happening in sessions.  

3. Ask Questions

The initial intake is the time for you to learn more about the therapist as much as it’s the time for the therapist to learn about you. During the initial meeting, ask what their approach is, if and how they’ve helped other people like you, and how much experience they have. Also ask more detailed and specific questions about how they work as a therapist. If you don’t know the term describing their approach, say so and ask them for more clarity.  

Maybe you already know that you want someone who works in a trauma-informed way, or it’s important that they’re accepting of your sexual orientation. Whatever it is, ask questions and learn more about the therapeutic approach and what sessions are like with that therapist.  

As you hear them share about their approach, how do you feel in your body? The body is a built-in barometer of your internal state. Typically, when a person is relaxed, they breathe deeply and slowly in their stomach. Typically, when a person is anxious or stressed, they breathe shallowly and rapidly in their chest. What’s your body doing as you’re chatting with this therapist? Pay attention to those signals because they provide crucial information. This information may be the most crucial you receive when you are seeking out a therapeutic relationship.  

Some other signs to watch out for: 

• Does the therapist interrupt you while you’re talking?  

• Do they respect your time? 
• Do they have a solid knowledge of what you are asking for help with? 
• Does their training level and years of experience meet your expectations? 
• Does the therapist brush off, minimize, or invalidate your concerns? 

If spot any red flags during the phone consult or during the first session, this is not the person you want to work with. You are worthy and deserving of someone who respects you, listens to you, and wants to support you on your healing journey. Remember, this is all about finding the right match. The therapist your best friend raves about may not be the therapist for you. Take your time with this process because this is a person you’ll intimately talk with weekly for months, if not years. You’ll save yourself time and energy in the long run if you do the footwork now.  

The GoodTherapy Registry might be helpful to you. We have thousands of Therapists listed with us who would love to help you on your journey. Find the support you need today.

We all go through tough times. So, it’s important to know that there are things we can do to help ourselves feel better. Self-help is one way to do just that. 

 While it’s often associated with books or groups, self-help can refer to any type of activity that a person does to improve their well-being. Self-help methods provide individuals with powerful tools to help manage and improve their mental health.  

 What Are Some of the Benefits of Self-Help? 

Self-help methods can improve self-esteem, communication skills, and coping skills. By taking the time to focus on your thoughts and feelings, you can gain insights into why you think and feel the way you do.  

 Many self-help techniques are often used as homework assignments by therapists or counselors  to help patients better understand their feelings and behavior.  

Self-help methods can be used in conjunction with other forms of therapy, or on their own.  

Many don’t require a professional psychologist or counselor, making them great options for people who are uncomfortable with traditional therapy. 

Additionally, self-help exercises are convenient, accessible, and flexible.  They can be done at your own pace, at any time, and in any place.  

What Types of Self-Help are Available? 

When it comes to self-help, there are many different options available. Here are some of the most common: 

Self-help books 

Self-help books provide readers with advice and tips on how to improve their lives. Although self-help books are often associated with topics like anxiety and depression, they can cover a wide range of topics, including career development, relationships, and personal finance.  

In addition to offering practical advice, self-help books can also provide motivation and inspiration. Whether you’re looking for ways to overcome challenges or just want some helpful tips on self-improvement, self-help books can be an excellent resource.  

Self-help groups 

Self-help groups are groups of people who share a common problem or concern and come together to share their experiences, offer advice, and encourage one another. They can provide people with much-needed support and guidance during difficult times. 

Self-help groups can be beneficial for people who don’t have anyone they feel comfortable talking to. They can help people to feel less alone and more empowered to take control of their lives.  

Those who participate in moderated self-help groups are 50% less likely to be hospitalized due to their mental illness than people who simply go to therapy or other programs that do not include self-help strategies.  

Online resources like GoodTherapy can help you find support groups of various kinds in your local area. 

Self-help exercises 

Self-help exercises usually consist of simple activities that are helpful for reducing anxiety and depression, improving self-esteem, and increasing coping skills. 

Some self-help exercises may involve relaxation techniques, such as deep breathing or progressive muscle relaxation. Others may focus on self-examination or showing yourself more compassion.  

Self-help exercises are often used in conjunction with other treatments, such as therapy or medication. However, self-help exercises can also be used on their own as a starting point to help improve mental health and well-being. 

What are Some Self-Help Exercises to Help with Anxiety and Depression? 

Self-help exercises can be a great way to help manage anxiety and depression. There are many different types of self-help exercises, but they all have one goal in mind—to help you feel better. 

Here are three self-help exercises that can help to relieve anxiety and depression:  

Decatastrophizing 

Depression is a serious medical condition that can cause a range of emotional and physical problems, including distorted thinking. Cognitive distortions are internal mental filters or biases that increase our misery, fuel our anxiety, and make us feel bad about ourselves.  

One common form of cognitive distortion is called catastrophizing. This is when someone persistently believes that the worst will happen. They often exaggerate the difficulties they face and believe their situation is worse than it really is.  

By learning to question  your own thoughts, it is possible to correct many cognitive distortions. Decatastrophizing is a self-help exercise that involves challenging irrational thoughts and beliefs about a situation to reduce anxiety and depression.  

 Decatastrophizing exercises can help you view potential problems in a more realistic light.  

For example, if someone believes that their life is ruined after making one mistake, they may be more likely to feel depressed.  

However, if they challenge this belief and instead acknowledge that mistakes are normal and that they can learn from them, they may feel less hopeless.  

 Challenge negative thoughts 

Anxiety, depression, and poor self-esteem often are the results of irrational negative thoughts. Many of our negative thoughts are not based on any evidence or reality. They operate mostly on beliefs and assumptions about ourselves based on our past experiences.  

Challenging negative thoughts involves recognizing negative or unhelpful thoughts, such as “I’m not good enough” or “Nothing ever goes right for me,” and then replacing them with more realistic and positive alternatives  

For example, instead of thinking “I’ll never be able to do this,” you might tell yourself “I can learn how to do this if I’m willing to put in the effort.”  

 Planning rewards and consequences 

Self-help exercises can also be beneficial for parents. Developing a plan for rewards and consequences is a great exercise for parents who need help modifying their child’s behavior.  

 Creating a list of both the rewards and the consequences of certain behaviors helps your child understand what is expected of them, and what they can expect in return. This can help to ease tensions and anxiety, as well as provide a sense of structure for both you and your child. 

 Once you have created your list, you can then review it with your spouse or partner to see if there are any additional ideas they may have. By taking the time to self-help, you can ensure that you’re making the best decisions for your family. 

 When developing a rewards system, it’s important to include both positive reinforcement (for good behavior) and negative reinforcement (for bad behavior). It’s also important to be consistent with the rewards and consequences that you provide.  

How Do I Get Started with Self-Help? 

Self-help can be a great option for people who want to take a more active role in managing their mental health. But with so many choices, it can be difficult to know where to begin.  

 One of the most important things to remember is that self-help is not a one-size-fits-all solution. The best way to find what works for you is to experiment and be willing to try new things.  

GoodTherapy believes that with the right support, anyone is capable of healing, growth, and change.

What is visual journaling? 

Visual journaling [also called art or drawing journaling] has been identified as both an important and accessible approach in expressive arts therapy, counseling, and education. It is not only an effective method for stress reduction, but also is considered a creative way to express personal narratives and life stories as well as make meaning through images, creative writing, and story sharing.  

Why combine images with words?   

In a comparative study on the efficacy of art and writing therapy on stress reduction, Pizarro (2004) noted that the combined effects of art therapy and writing demonstrated more significant positive changes in terms of perceived levels of stress than writing alone.  

History of visual journaling 

Visual records of thoughts and daily life have been maintained throughout history. Petroglyphs (rock carvings) and pictographs (rock paintings) are the oldest forms of symbolic language representing complex cultural meanings often layered over time. Japanese 10th century “pillow books” were private written and visual journals (collection) depicting personal thoughts, feelings, and reflections about court life (Kasahara, 2017). Indigenous methods of recording historical events are also typified in the Lakota Winter Counts: a storyteller creates a pictograph for every year (snowfall to snowfall) on hide or cloth (Atka Lakota Museum & Cultural Center, n.d.).

Benefits of visual journaling 

There are a number of proven health benefits correlated with visual journaling or artmaking.  For instance, engaging in brief artmaking has been shown to enhance immunity and decrease cortisol levels (Lorance & Warson, 2012; Hayes et al., unpublished raw data).  Although, many of these benefits can be transferred to the effects of the visual journaling process, research on the specific effects of visual journaling demonstrated a decrease in anxiety levels and negative affect (Mercer et al., 2010).  

In a 2012 study with southeastern tribal elders, visual journaling was sustained over a two-month period with a 95% response rate among 26 participants (Warson, 2012). Preliminary data analysis indicated a preference for depicting every-day life events such as picking peas in the garden, designing quilt patterns, as well as references to family and spirituality. These preliminary findings suggest that mindfulness-based awareness was evident in the re-experiencing of important daily tasks and events. As a result, there is growing evidence for visual journaling as a promising intervention for stress reduction. 

Guidelines for visual journaling  

For maximum benefit, choose a consistent time of day to work in your journal.  Keep a small container of favorite art supplies close by in addition to a small travel case. Health benefits such as increased dopamine and serotonin production can be achieved after five minutes of sustained visual journaling (Zaidel, 2014).   

Research on visual journaling has demonstrated that a self-directed approach is just as beneficial as using specific prompts (Mercer et al., 2010). Create your own approach and vary it as your awareness grows. For example, visual journaling process over a period of time can elicit new themes as broad as your depiction of wellness. Mindfulness-based practices are also a natural fit with visual journaling.   

Suggested visual journaling exercises 

• Create a symbol of how you feel in the present moment and write one word to describe this feeling. 
• Create a symbol of your day and write one word to describe your day. 
• If you are having a not so good day, draw or trace a circle. Using lines, shapes, and colors create a symbol of this feeling in the circle.  Write down words that describe this feeling.  You can take this drawing out of your journal if you choose to. 
• Create a drawing of your favorite place. Share this place with someone. 
• Create a symbol of tension and write down a word to describe this state of being. Starting at your feet, focus on tensing up each muscle and then releasing it. Do this until you reach the top of your head. 
• Create a symbol of relaxation and write down a word to describe this state of being. 
• Create a circle of wellness. Draw or trace your circle and divide your circle into 4 sections and include symbols of physical, emotional, spiritual, and mental activities. Label each activity and share your wellness circle with someone.  
• Create a circle of family and friends. Draw or trace a circle. Paste copies of pictures (or magazine images) of family and friends (past and present) who have been a source of support.  Be sure to include a picture of you.  Share stories about each person. 
• Create your own approach and have fun! 

The GoodTherapy registry might be helpful to you. We have thousands of therapists listed with us who would love to walk with you on your journey. Find the support you need today!

References  

Atka Lakota Museum & Cultural Center, (n.d.). Lakota winter count. http://aktalakota.stjo.org/site/News2?page=NewsArticle&id=8993 

Mercer, P., Warson, E., & Zao, J. (2010).  Visual journaling: An intervention to influence stress, anxiety, and affect levels in medical students.  The Arts in Psychotherapy, 37(2), 143-148. 

Kasahara, Z. (2017, Feb. 2). The pillow book. https://zelda-kasahara.medium.com/most-japanese-people-can-recite-the-famous-opening-lines-of-the-pillow-book-by-sei-shonagon-b205552e01ee 

Pizarro, J. (2004). The efficacy of art and writing therapy: Increasing positive mental health outcomes and participant retention. Art Therapy: Journal of the American Art Therapy Association, 21(1), 5–12. 

Warson, E. & Lorance, J. (2012). Physiological measures in art therapy evidence- based research. In C. Malchiodi, (Ed.), Art Therapy and Health Care. New York, NY: Guilford.   

Warson, E. (2012). Healing across cultures: Arts in healthcare with American Indian and Alaska Native cancer survivors. In C. Malchiodi, (Ed.), Art Therapy and Health Care. New York, NY: Guilford.   

Zaidel, D. W. (2014). Creativity, brain, and art: biological and neurological considerations. Frontiers in human neuroscience, 8, 389. https://doi.org/10.3389/fnhum.2014.00389