[6 min read]
In this article:
- Making the decision to seek support for your emotional well-being is a positive and important step in self-care.
- Choosing a therapist or counselor is about you and your goals. There is no one-size-fits-all formula.
- That said, there are some best practices and red flags it's helpful to keep in mind.
- Learn more from a Providence Swedish behavioral health expert.
When you're in need of extra support for your emotional and mental well-being, therapy and counseling can be very useful tools in working through challenges. But where do you begin? There are multiple options with a host of labels and names out there.
Because it's important to connect with the right professional who can address your specific needs and goals, we asked Janarthan Sivaratnam, Ph.D, a psychologist with Providence Swedish South Lake Union Primary Care, for some guidance to help you identify the right professional who can most effetively help you reach our mental health goals. Here's what he shared.
Can I see a therapist for a short time, for one current issue? Or is therapy a long-term commitment?
A common misconception is that seeing a “long-term” therapist means for life. While this can certainly be true for some individuals, many people also see a therapist for a finite period (e.g., going through a rough patch) or for a specific topic/concern (e.g., depression). During the initial consultation or intake process, the potential therapist will ask you questions about your goals/intentions (which is why it can be helpful to think about them for yourselves before finding a new therapist) which can often help you both decide what kind of duration might be most beneficial – whether or not it is with the person with whom you are speaking to.
Additionally, it can be helpful to think about the type of setting you want to be in; for example in behavioral health, a periodic check ins or even one-off appointments are common, whereas weekly therapy is typically done outside medical settings.
How long should I give it to see if my therapist and I “gel”?
There are so many factors that go into answering this question. While there is no standardized response, on average, you may get an idea of where the therapeutic relationship is going between 3-6 sessions, but even then, this range greatly varies. Factors that can impact this time frame include: your expectations for therapy (e.g., if you are looking for “quick fixes” versus specific processes); your openness or investment (e.g., are you doing the homework? Are you participating in the session or are hoping for the therapist to come in with more air time during an appointment?), and the therapist’s approach (e.g., is the therapist more process oriented or more solutions focused?) are just some of the factors that can impact the answer to the original question.
Be mindful of pop psychology trends and only going by what you are seeing in your social media feed. If you’re curious about something, use reputable sources to do some evidence-based or talk to your primary care physician or practitioner!
Are there any red flags I should look out for when meeting/interviewing therapists?
Like most of the questions in this month’s blog post, the answer varies depending on the person. However, there are some clear cut red flags that are generally not allowed due to a clinician’s ethics code or otherwise general standard of conduct. Some things to keep an eye out for include:
- Blurred boundaries. If a therapist seems overly personal, shares too much about their own life, or asks invasive questions unrelated to your therapy, this could be a red flag. This also includes inappropriate self-disclosure (e.g., if your therapist is complaining about their spouse to YOU when you’re seeing them for relationship distress – it’s not a good sign)!
- Lack of credentials or experience. Make sure your therapist is appropriately licensed for their title and practie and do not hesitate to ask them for their credentials. Alternatively, if you feel uncomfortable, you can also search for their licensing credentials (as well as if they have any formal disciplinary actions taken against them) at Washington State’s Department of Health website.
- Inadequate experience or expertise in your area of need. While it may not necessarily be a “red flag” if a therapist did not have a chance to train in a specific area, it should be a clue if they don’t have the skills you need and to what extent they can support a specific need.
- Judgmental attitude or a lack of empathy. while it can be a therapists job to get you to think about or explore things in a new way, or challenge you in order to support your growth, this is NOT the same as minimizing your concerns, coming across as insensitive to your needs, or shame you for anything. Of course accidents can happen – and depending on your rapport/level of comfort – your therapist would actually want to hear about when they messed up. But if this is a repeated pattern, it can be a sign to do a vibe check.
Is there a difference between therapy and counseling?
A question I get often from patients and other providers alike! While there is some similarity in terms of helping individuals manage or overcome personal challenges/diagnoses, therapy vs counseling can often differ in terms of scope, focus, and techniques used:
Scope and duration
- Often more long-term and deeper in nature, therapy (or psychotherapy) generally involves exploring and addressing deeper emotional, psychological, or behavioral issues. It may focus on resolving complex mental health concerns, trauma, or ongoing patterns that affect one’s well-being. Therapy can last for months or even years, depending on the individual's needs and goals.
- Typically shorter-term and more solution-focused, counseling is often used to address specific life issues or transitions, such as grief, relationship problems, career changes, or stress management. The duration of counseling tends to be shorter—ranging from a few sessions to a few months.
Focus
- Therapy often involves deeper exploration into a person’s emotions, thoughts, and past experiences to uncover underlying issues that might be affecting their current behavior and well-being. It's often used to treat mental health conditions like anxiety, depression, PTSD, and more complex disorders.
- Counseling usually focuses on helping individuals manage current problems, make decisions, or improve coping strategies. It may focus on specific issues, like relationship struggles or career changes, without delving deeply into past experiences or long-standing patterns.
Approaches and techniques
- Therapists often use a variety of therapeutic approaches or techniques, such as cognitive-behavioral therapy (CBT), psychodynamic therapy, or dialectical behavior therapy (DBT), to address long-term emotional and psychological issues.
- Counselors might use more short-term, practical strategies to help clients with their immediate concerns. The focus may be on specific skills, coping mechanisms, and problem-solving tools to deal with current life situations.
I’ve heard about different types of therapy—CBT, DBT, interpersonal psychotherapy—but how do I know which one is right for me?
This a good question! There are so many types of therapy (beyond CBT, DBT, EMDR, and the other “name brands”) that it would take a whole book chapter to talk about. However, my simplest piece of advice is if you are unsure of where to learn about which therapy is right for you, talk to your primary care physician! Most medical doctors these days have a basic understanding on common forms of therapy and can be a great resource to give you some initial information/places to get started. Be mindful of pop psychology trends and only going by what you are seeing in your social media feed. If you’re curious about something, use reputable sources to do some evidence-based research or talk to your primary care physician or practitioner!
Learn more and find a physician or advanced practice clinician (APC)
If you are looking for help managing holiday stress or learning to deal with holiday stress, support is available at Providence Swedish Behavioral Health. Whether you require an in-person visit or want to consult a doctor virtually, you have options. You can also connect virtually with your provider to review your symptoms, provide instruction and follow up as needed. And with Swedish ExpressCare Virtual you can receive treatment in minutes for common conditions such as colds, flu, urinary tract infections, and more. You can use our provider directory to find a specialist or primary care physician near you.
Information for patients and visitors
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This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
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