Starting therapy 101
Finding a therapist can be a daunting and confusing process. It may feel difficult to know what kind of approach is the best fit for you, if your insurance will cover it or what diagnoses mean.
Choosing the type of therapy you want
All therapists specialize in certain modalities of therapy, which is essentially the perspective from which they conduct their therapy. Interventions can vary depending on modality. Like licenses, no one modality is better than another. When choosing a therapist it is important to consider what kind of approach seems like the best fit for you.
Common modalities may include:
Cognitive Behavioral Therapy (CBT): A kind of therapy that focuses on how the way you think and feel influences your behavior. CBT targets changing your thought patterns so that you can change your responses to specific and sometimes difficult situations.
Psychoanalytic psychotherapy: This type of therapy focuses on revealing unconscious feelings and thoughts. The idea is that by becoming aware of unconscious thoughts and feelings, we can become less controlled by them and their effects on our mental health.
Psychodynamic therapy: A kind of therapy that focuses on developing self-awareness and identifying patterns in one’s thoughts and behavior, as well as processing difficult emotions.
Somatic Therapy: A type of therapy that focuses on the connection between the mind and body. It is usually geared towards survivors of trauma or abuse and may incorporate physical movements/body awareness in sessions.
Dialectical Behavioral Therapy (DBT): The goal of DBT is to help individuals live in the present moment, improve relationships, and regulate stress and emotions. It focuses on using mindfulness as a way to achieve this.
Emotion-Focused Therapy: This kind of therapy focuses on the connection between one’s emotions and identity and how this can affect decision-making. The idea is to help individuals improve bonding and attachment in relationships.
Acceptance and Commitment Therapy (ACT): A type of therapy that uses acceptance and mindfulness strategies together with a commitment to changing one’s behavior. The goal of ACT is to increase one’s psychological flexibility and emotional regulation.
There are many more modalities and approaches in addition to these, and it is encouraged to learn about which approach you believe may be the best fit for you.
What about insurance coverage?
Insurance coverage varies by therapist. Some therapists take only one kind of insurance, while others may take many, or none at all.
If your therapist is in-network, this means they take your insurance, and it is likely that you will have to pay a copay or a percentage of your covered services, which is called coinsurance. A copay is a small portion of the fee covered by the client. This is usually between $10-$40 per session. Your insurance may also require out of pocket costs or have a deductible that you must meet before their coverage applies to therapy. Deductibles are usually different between in-network and out of network providers. It is important to check if you have met your insurance deductible if you are concerned about out of pocket costs for therapy.
If your therapist is out of network, this means they do not accept your insurance. If you would like to see an out-of-network therapist, you can either pay the full fee per session yourself or receive a superbill from your therapist to send to your insurance for reimbursement. Not every therapist provides superbill. You should ask your therapist about the payment options before your sessions.
Some therapists offer sliding scale fees, which are aimed towards people in financial need. This means the therapist offers sessions for a lower cost to clients who may not be able to pay the full fees, based on what the client can afford. Therapists may also offer pro bono services, meaning the client can receive therapy free of cost.
