So You Want to See a Therapist

By Payton Hogan

Payton Hogan, M.S., is a licensed mental health therapist and consultant raised in North Omaha.

It’s the beginning of 2020. Things are going great. New Year's resolutions are in full effect, spring break is right around the corner and before you know it, summer will be here to enjoy all of the BBQs, nights out, and family reunions to catch up with distant cousins, aunties and uncles.

But suddenly everything changed.

The World Health Organization (WHO) declared COVID-19 as a pandemic on Mar. 11 and days after on Mar. 15, states and municipalities in the U.S. began to shut down schools, bars, restaurants, and pretty much anything else that was considered a normal day-to-day activity. And while at first it seemed to be necessary for the protection of public health, isolation from others began to take a toll on both the older and younger generations. According to the CDC, this has led to increased rates in anxiety and depression among many American citizens.

Fast forward about two years, and the pandemic has created a mental health crisis and many people, maybe even you, are unsure how to continue coping or who you can talk to about it.

It is important to know that there are therapists out there who can help you process your emotions and thoughts. And the best part is that everything you share is confidential, meaning what is said in a session legally stays in the session.

“But, how do I even find a therapist?”

Well it's actually not as hard as you might think. Since the pandemic, online databases have become more efficient to pair you with mental health professionals.

One of the best websites I’ve come across is run by Psychology Today. PT began as a magazine founded in 1967 by Nicholas Charney with the goal of making psychological services and information more accessible to the general public. It has since expanded its reach to the internet. This platform hosts thousands of mental health therapists nationwide. And what’s even better is that each therapist can be filtered by race, age, specialties such as “trauma-based” or “depression/anxiety,” and treatment styles. You can narrow down your choice of therapist to exactly who you’d feel comfortable talking with.

“Okay, so how do I know what kind of therapist I should see?”

Understanding what kind of therapist you need to see isn’t as tricky as you think, but let me explain a few of the treatment styles therapists use.

Cognitive Behavioral Therapy also known as CBT, is a common approach many therapists utilize to help address client concerns and problems. CBT focuses on how thoughts influence emotional and behavioral responses. This treatment style is known for helping individuals who struggle with anxiety and depression, grief, and substance use disorders. In my personal opinion CBT is a well rounded approach when it comes to therapy.

Eye Movement Desensitization and Reprocessing also known as EMDR, is a treatment style that focuses specifically on helping individuals process intense trauma. Therapists who are trained in EMDR guide clients through traumatic thoughts and memories, utilizing a number of sensory stimulation devices to decrease traumatic responses connected to the client's thoughts and memories. This therapeutic approach can be very effective in helping to overcome traumatic experiences that feel as if they are still happening to an individual.

Dialectical Behavioral Therapy also known as DBT is another common approach utilized by many practicing therapists. DBT specifically focuses on helping individuals who have intense emotional experiences (i.e. anger, sadness, anxiety) paired with intense behavioral responses, to learn to regulate and decrease the intensity of the emotions and the behaviors in the moment.

“But is therapy affordable?”

Just about all therapists accept health insurance as a form of payment. And even if you don’t have insurance, community health centers receive regional funding to give access to therapeutic services at a discounted rate. In our community, both Charles Drew Health Center and One World offer accessible and affordable mental health services.

“Cool, my insurance covers my sessions, but I don’t want to talk in person.”

Have no fear. Many therapists offer the option of telehealth sessions. This is remote therapy sessions either over the phone or through an online video platform.

In 2022 mental health services are more accessible than ever. If you are feeling impacted by the pandemic, experiencing depression or anxiety, having problems in your marriage or relationship, reach out to a therapist. It can help!