Erasing Stigma, Taking Steps toward Mental Health
How different generations and cultures deal with mental health needs has been ever-shifting. There are so many approaches to healing, and so many views of what mental illness looks like–what is considered cursed in one environment can be viewed as a gift in another. What we do know, though, is that mental pain is very real to the person experiencing it. Even though western society has been one of the launching places of official psychological mental health care in the past century or so, there is still a hesitation from so many to talk about it. Many people were raised to believe that asking for help is shameful and unnecessary, when you can either hold it in internally or keep it a private family matter. Sometimes, and for certain people, this may work! But as the acceptance and interest in seeking emotional wellness increases, more and more people are curious about how to change the patterns they’ve known, and move towards new paths of healing.
What we want to encourage you with is this: seeking more support is a STRENGTH not a weakness! It takes tremendous courage to step out of your comfort zone, and to become vulnerable with someone else. This first step can honestly be the most intimidating one! But, in Washington State, if you’re 13 years or older, you don’t even have to let anyone else in your life know that you’re doing this–it’s a totally confidential setting between you and your provider. We’d recommend that if you have supportive people in your life that you do let them know, though, so they can encourage you and learn that going to counseling is a good thing! If you’re still feeling overwhelmed about starting to participate in therapy, know that you are not alone, and that it is so normal to feel that way! All of the messages we’ve heard in our families and in society can be playing in our head and possibly taunting us with “this won’t help, nothing will help” and “you’re too much, or you’re not enough,” and maybe you’re hearing “no one will ever really understand you.” These are all honest and normal things to feel and think when taking such a big step!
So, if you’re ready to make this move, here are some things you can consider:
Different types of therapy/therapists- There are a bunch of different types of therapy and therapists that you can explore and choose from. There are therapists that specialize in hypnotherapy, therapists that use a specific form of the arts such as dance, and there are those that are specifically trained to work with speciality groups such as couples or multicultural families; plus many more. Here is a list of different types of therapy approaches from Psychology Today.
https://www.psychologytoday.com/us/types-of-therapy
2. Insurance/No insurance- If you have health insurance you can look at your healthcare portal to search for a therapist, or ask for help from your insurance provider to list recommendations. You do not have to commit to the first one with availability, you might want to interview a few of them to see if it will be a good fit.
This is important because it can be hard for some of us to share our most intimate parts of ourselves and to have to repeat this with multiple therapists can become frustrating. Take your time to find a person that you feel comfortable with, it will make a difference in your healing journey.
If you do not have insurance there are some agencies that will charge based on your income or for no cost. There are also a lot of good therapists who don’t take insurance, and it’s always okay to ask for a sliding scale cost based on your need. Here is a list of these agencies in Washington state:
https://www.liberationhealingseattle.com/low-cost-therapy-seattle
3. Client voice and asking for what you need- It is important to speak up for yourself even if it might feel uncomfortable in the moment. Remember that this is about you and your mental health, and you do not have to say what you think the right thing is. At times when in counseling we might feel shame about sharing our truths or not knowing how to say hard things, or put them in words.
Mental health is part of our physical health care–the brain is one of the most important parts of our bodies! Advocating for what you need may mean saying you need to switch practitioners/clinicians, or telling them how something in a session impacted you. This is YOUR healthcare so it’s good to ask for what you need and if they don’t handle it well, you can also share how that impacted you and look for what you do need if it’s not addressed.
Overall, we know there are so many ideas about what it means to consider going to therapy, and we hope that no matter what you’re feeling, you can find the best sustainable support for you! If you’re looking for someone specific, here’s a list we’ve compiled that may be able to help!