Facts & Questions about
Therapy and Mental Health
There is still a lot of stigma and misinformation about mental health and psychotherapy. I hope this page can answer some of your questions and help educate you in your healing journey.
What is depression?
Depression is a common mental health issue that can create feelings of overwhelming sadness, cognitive issues, irritability, sleep and appetite issues, loss of interest, and possible thoughts of suicide or self-harm. Not all people with depression will present with the same symptoms, but these are the common symptoms that allow for diagnosis. When people ask me what the difference is between depression and anxiety, I say that depression literally feels like you are stuck in thick mud, moving slowly, struggling to stay standing, and the emotional weight keeps you in the mud.
People with depression can struggle with self-esteem, self-love, self-confidence, and advocating skills due to feelings of unworthiness.
What is anxiety?
Anxiety is a common mental health issue that often accompanies depression, though the symptoms are very different. Anxiety creates feelings of overwhelming worry or fear, it affects focus and decision making, and it affects peoples functioning such as stopping people from socializing or trying something they want to do out of fear. When people ask me what the difference is between anxiety and depression, I say that anxiety feels like you can't turn off your brain, like you are amped up like the energizer bunny, but with the batteries being made of worry.
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People with anxiety can struggle with academic success due to overthinking, it can affect peoples relationships, and it can make peoples bodies feel like they can't relax.
How do I make positive change?
Positive change is made through allowing yourself to look inwards, gain insight, and learn about parts of you that you don't like, and choose to make conscious behavior and thinking changes. This is done by participating fully in therapy, trying new tools, and being able to be vulnerable with yourself and your therapist. The tools and skills will look different for each person, and as you and your therapist discover what works for you, being able to practice those new tools will help with creating positive long-lasting change.
How often do I need to go to therapy?
The frequency of sessions all depends on a number of things. First it depends on how the client is functioning in their life, what is the severity of the symptoms the client is experiencing, and if the client is having thoughts of self-harm or suicide. Another factor is also economic based; depending on how clients are paying for their sessions (cash or insurance), can impact how often the client receives services. If there is a need for additional sessions that the client can not afford, referrals to additional services that fit within the insurance plan or budget of the client better may be necessary.
Most clients start therapy at 1x per week, and adjustments are made if necessary after the intake appointment and evaluation of the clients needs and wishes.
How long do I need to be in therapy after starting?
After starting therapy, the length of time you will be in treatment all depends on what your goals are, the severity of your symptoms, and what your therapist prescribes? The therapists goal for a client is that they are able to gain coping tools and insight that allows them to make positive thinking and behavior changes so that they will not need to go to therapy. The end goal is always to "graduate" out of therapy, which for each person takes different lengths of time.
The therapist will taper the client off of the prescribed amount of sessions based on positive changes that are made.
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Also, even if you "graduate" out of therapy, we will always find ourselves in need of a tune-up as life events go on. Therefore, returning to therapy is typical and common for many who have found success.
What if I can't afford to go to therapy?
Historically, psychotherapy has been a more exclusive form of help for those who could afford to pay out of pocket. Nowadays there are a lot more providers that are working with insurance companies as well as offering a "sliding scale" cash rate to make sure that everyone can afford services.
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If you seek services from a psychotherapist that is out of our price range, you can ask for referrals to other psychotherapists in your area and price range.
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If you have insurance, your insurance company can provide you with a list of providers that are within network or may work with your insurance out of network for some benefits.
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Basically, don't give up! It might take a few phone calls and referrals, but there are therapists out there for everyone.
What if my culture or religion doesn't believe in therapy?
Many cultures around the world are still skeptical and stigmatize psychotherapy. Many of these cultures have belief systems that may state that it is wrong or disrespectful to take personal and relational issues outside of the family or religious community. Some cultures believe that mental health issues stem from demons or other spiritual entities. Some cultures believe that talking about feelings and emotions makes you weak or less than what is considered a desired person in their community.
No matter your cultural or religious beliefs, your therapist can work with you to help make positive changes while respecting the cultural differences between therapist and client. Psychoeducation and specific issues can be focused on to help find balance between mental health care, and culture and community.
How do I know I am struggling with a mental health issue?
This question is complicated though common in therapy. The easiest answer I have is; if you are not able to function in school, work, or in relationships as you desire, and if you wish things were different for you, there's a good chance that you could be struggling with a mental health issue. If you are having any of the symptoms listed in the depression and anxiety column, you could be struggling with a mental health issue.
Some common questions to ask yourself are: Are others expressing worry or concern for you? Are others encouraging you to seek help? Are there things you want to change about yourself, and you have had trouble being able to accomplish on your own?
If you can answer yes to the questions above, you may benefit from seeking help from a psychotherapist.
How do I get someone I love to get help for their mental health?
When there is someone in your life that you see struggling and they have not gotten the help they deserve, talking to them about your concerns and present options for treatment can help motivate people to start. A lot of time it takes someone else to broach the subject of mental health care to get someone to start psychotherapy. This happens because for many people with mental health issues, asking for help when they feel unworthy seems impossible.
It's important to note though, the client has to want to receive help and make changes for themself to make therapy successful. Many people are placed into therapy by others, such as minors, relationship ultimatums, and people who are court ordered to attend therapy, but unless they are open and willing to do the work, there is no guarantee for positive change.
What if my therapist isn't a good fit for me?
For therapy to work well, it is important for the client and therapist to be able to build a trusting professional relationship so the client feels comfortable opening up. Not all therapists will end up being the right fit for each client. Maybe it's a personality thing; maybe its a scheduling thing; maybe it's a financial thing... no matter the reason, moving on to a different therapist is not only OK, but encouraged for quality of care.
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You have the right to not only seek out a new therapist, but also ask your current therapists for referrals.
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I have always said that finding the right therapist can be like test driving cars... the first one might not be the right one. Do your research, ask for professional opinions, and you can find a provider that works well for you.
How does Trauma negatively affect my life?
According to the American Psychological Association (APA) "Trauma is an emotional response to a terrible event like an accident, crime, natural disaster, physical or emotional abuse, neglect, experiencing or witnessing violence, death of a loved one, war, and more. Immediately after the event, shock and denial are typical. Longer term reactions include unpredictable emotions, flashbacks, strained relationships, and even physical symptoms like headaches or nausea."
(APA, 2024, Web)
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Many people with mental health issues are struggling with trauma from their past or present, and at times they are unaware that they experienced trauma at all.
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Trauma can affect you negatively in a number of ways, and a therapist can help uncover those specific issues in order to work on them and build long lasting tools to mange symptoms in the future.
Will therapy be able to end all my mental health issues?
Therapy is designed to help clients acknowledge, accept, and learn to manage their mental health issues whether acute or chronic. Therapy can not take away painful experiences or change your past, but it can help you not have such intense emotional responses to environmental triggers and memories.
Therapy is not only about talking and building coping tools, but it is also about gaining additional referrals to other types of care such as group therapy, and specialized types of therapy including medication therapy from a doctor or psychiatrist.
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We can not erase the painful parts of our lives, pain is apart of being human, but through hard work participating in therapy, those painful parts can become managed and used to guide us in positive ways.
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