Therapy
What is CBT?
Cognitive Behavioral Therapy (CBT) is widely recognized as the most effective and frequently recommended form of therapy for addressing anxiety disorders, panic attacks, phobias, and other related conditions. In fact, nearly 70% of therapists utilize CBT in their practice, demonstrating its widespread acceptance and applicability.
Why do we avoid therapy?
In some sense, people look at therapy the way they look at taking a car to a mechanic. Only broken cars go to mechanics and we don't like to admit that we are broken or flawed. However, it is also true that the best high-performance cars have full-time mechanics who fine tune and adjust their engines constantly. I prefer to consider that we are super cars being fine-tuned rather than hopeless old wrecks in for an overhaul.
Even a decade ago, there was stigma associated with seeing a therapist and some may still see it that way. Fortunately, this stigma is quickly becoming extinct as the wisest among us have learned the advantage of seeking professional help over self-help alone.
How do I find a therapist?
Check with your Insurance company. Insurance providers usually have a separate number for psychiatric services. Call them to ask for therapists who work with your insurance plan. They can filter their search for a therapist by location, gender, faith practice, etc. so it's good to know what you prefer before you call.
Check with your church. Some churches keep a list of counselors they have vetted and follow their faith practice.
Google area counselors who have the qualifications you are looking for.
Look through a service like Faithful Counseling. They offer the ability to call, video chat, or text a counselor for a weekly fee. I have not used this service but it looks very interesting.
How much does therapy cost?
It's impossible to be exact, but this is how paying generally works:
If you find a therapist through your insurance, you will generally pay a co-pay of $10-$20 per session. (Downside: You're limited by their list of therapists)
If you find a therapist who doesn't work with your insurance (most therapists), you will generally pay $100-$200 per session. Afterwards, you will need to file a claim with your insurance company who will offer a partial reimbursement. Reimbursement rates will vary but expect something in the ballpark of $75-100/session. (Upside: You can select any therapist you like.) Because insurance companies make it so difficult for therapist, many (if not most) therapist ONLY operate in this way.
A service like Faithful Counseling claims to cost around $60-$90 per week. Again, I have not used this service but I like their business model. However, it is unlikely (and unfortunate) that insurance would reimburse the cost of this service.
Becoming a superstar participant
A therapist does not have the ability to "fix" us. We can't talk for a few sessions, have a big "aha" moment and suddenly be cured. Wouldn't that be great?
Seeing a therapist is like seeing a physical trainer in a gym. They will show us what to do and how to do it, but the hard work of getting well is up to us. We have to do the heavy lifting of getting better.
Telehealth services
Telehealth is the ability to meet with a therapist through a video conferencing app on a phone or laptop. Many insurance providers began to pay for telehealth therapy during the pandemic. This was huge for those with anxiety who found it difficult to drive and deal with social situations. While it also saves a lot of time, some people and therapists are just not big fans and prefer in person visits. For others, however, it's a huge advancement in the practice of therapy.