What to consider when contemplating therapy
Are you considering counselling? Perhaps you've been toying with the idea for a while, and curious about whether working with a counsellor or therapist would help you to make meaning of what you're facing? Many people find that the urge to find out more and contact a counsellor can be diminished by fears and anxieties about what counselling will involve. Knowing what to expect and what questions you can ask when navigating the process of finding a counsellor can help overcome any fears or apprehension. In this blog, we look at some of the questions you can ask yourself when you begin to consider accessing counselling, as well as questions you might consider when you begin to make enquiries about counselling.
Life’s challenges can weigh us down
Counselling is something to consider if you want to explore, make meaning of or process something (or many things!)
Different Ways to Access Counselling?
There are a number of ways to begin to find a counsellor. A good starting point is to consider whether you want to access therapy via the NHS, a local charity or community organisation or via a counsellor offering to see clients privately? In addition, some workplaces offer their employees access to counselling via an Employee Assistance Programme (EAP). Things to consider when deciding which of these routes you want to take include:
Will I need to join a waitlist before I can start counselling?
How many sessions can I access via a particular counselling provider?
Am I able to pay for counselling sessions?
Do I want to work face-to-face or online?
Do I wish to access a particular type of talking therapy - for example, Cognitive Behavioural Therapy, Person Centred Counselling, or Integrative Psychotherapy?
Can I choose which counsellor I will see?
NHS IAPT Options
The NHS offers a range of talking therapies via IAPT services. IAPT stands for "Improving Access to Psychological Therapies" and was set up in October 2008 in response to the National Institute of Health and Care Excellence (NICE) guidelines recommending psychological therapies as first choice interventions for depression and anxiety. Until recently, local NHS Trusts often refer to their IAPT services via a more "patient friendly" name. Here is Preston, the local IAPT NHS service was known as "Mindsmatter". More recently, IAPT services throughout England have adopted the common name of “NHS Talking Therapies”, with the service for Preston part of NHS Lancashire and South Cumbria Talking Therapies. This service offers a range of online support, group sessions and 1:1 support for mental health. Many of the forms of intervention on offer from IAPT are CBT based (Cognitive Behavioural Therapy). So, one way to access forms of talking therapy via the NHS is to self-refer to your local IAPT service.
Anyone who is registered with a GP can get talking therapies on the NHS, but you do not need a referral from a GP
Employer and Educational Based Counselling
Many organisations offer counselling to their employees via an EAP scheme (Employee Assistance Program). If you work for an organisation, your HR department can provide details if this is an employee-benefit your company offers. Likewise, if you are studying within a Further or Higher Education setting, your school, college or university is likely to have a counselling service that’s free to access. Counselling is likely to be time-limited and may use a brief therapy model.
Local Charities
Local organisations and charities sometimes offer counselling for free, or on a donation or low-cost basis. There is often a waiting list for such services, and there may well be a limit on the number of sessions you can access. Some charities or services specialise in offering counselling for particular groups or people, or for people expereincing particular issues, such as unpaid carers, or people impacted by sexual abuse or domestic violence. For example, here in Preston, Trust House is a local charity supporting people affected by any kind of sexual violence or abuse.
Private Counselling
Some people prefer to see a counsellor privately. There are a range of ways you can find a counsellor or psychotherapist who works privately. One method is to rely on word-of-mouth recommendations - you may know of a friend or family member who worked with a particular counsellor. However, do bear in mind, it can present issues if you work with a counsellor who is or has already worked with someone close to you, as they may have information about family or friendship dynamics which make it challenging for the counsellor to fully hear things from your own perspective and point of view.
For many people, finding a counsellor online or via an online directory, such as Counselling Directory, is a means to find a counsellor that seems to be a good fit for them. Online directories and websites allow you to read about a particular counsellor's approach, specialisms, and ways of working with people. Evidence shows that rapport between a therapist and their client is a key factor in whether counselling is effective for that person. So, as you look over different counsellor's websites or online profiles, consider if you feel this person seems to be someone you might feel at ease with, or able to form a therapeutic relationship with. You can listen to your gut feelings to help you navigate this. It's likely you'll have some sense of who you feel drawn to. It's okay to have several people in mind. You then have the choice to make contact and enquire further. It's okay to take your time to consider your options and what feels right for you.
It’s okay to listen to your gut feelings when navigating the question of which counsellor you want to work with.
Making Contact
Once you've decided you want to find out more about counselling sessions with a given service or therapist - you are in a position to make initial contact. Consider which form of contact feels most doable for you - some people prefer to send an email, or SMS, rather than make an initial phone call as first contact. Most counsellors or counselling services offer a range of ways to make initial contact. For my own Preston-based therapy practice, you can make first contact to enquire about counselling via an online web-form, via SMS, email or phone call. You can also book a intro call via my Counselling Directory profile.
Find a way to make intitial contact with a counsellor that feels okay for you
SMS, Email, Web Form, Phone Call or via a Directory Profile are common ways you can make initial contact with a therapist.
When making initial contact - its not necessary to share lots of information or details. You can simply state that you are thinking about counselling, and would like to know a bit more. You may like to ask about current availability of appointments and what counselling with this service or person is likely to involve. It's up to you how much you choose to share about the issue or concerns you want to explore in counselling.
Many counsellors and counselling services offer an initial phone call or short appointment. This can be a chance to chat through in a bit more depth what counselling involves, and some of the practical aspects. Such a conversation allows you to get a sense of whether you feel at ease with this counsellor, or counselling service. This is also a good time to ask any questions you might have such as:
· How often are counselling sessions?
· What days and times are you able to offer counselling sessions?
· Are you able to offer an accessible service accommodating any reasonable adjustments I might need?
· What arrangements are in place for payment of sessions?
· What experience do you have in supporting people with anxiety / depression / relationship issues etc.
· Where will counselling take place?
Take Your Time
Take your time to ask any questions you have about what counselling involves so you can make your own autonomous choice about what you want and need.
It's important to remember that you have autonomy as a person thinking about counselling. It’s okay to go with your gut feeling and decide you do want to schedule a counselling appointment. It’s equally as okay to say, "let me think about what I'd like to do before I get back to you". You don’t need to make any firm decisions about what you want to do as a next step immediately. It's important to the effectiveness of therapy that entering into counselling is a free choice on the part of the client. Taking time to consider what you want and need from counselling, and asking questions about the process can help with becoming clearer about what you want and need.
Booking an Initial Appointment
If and when you do decide you'd like to consider working with a particular counsellor or therapy service, you can discuss making an initial counselling appointment. Some counsellors may send information through to you ahead of any initial counselling appointment, so you can have chance to read and think about what agreeing to work together in counselling involves, and what you want to get from the process. In your initial appointment, you will have plenty of time to talk this through with the counsellor so you are both clear on how you can work together.
Getting a date and a time into the diary for your initial counselling appointment will be your next step in the process. This may feel like a big step, and you are likely to experience a range of emotions in response. That's okay - and the counsellor will be interested and accepting of how you feel about counselling - no matter what emotions are present for you in that initial appointment. Noticing how you feel about the process of finding a counsellor and booking an initial appointment can be an important step on your journey of self-awareness as you enter counselling.
So, we’ve explored some of the things to expect when you begin to make enquiries about counselling. In a later blog, we'll consider what happens in an initial counselling session. And if you’d like to get in touch to enquire about counselling in Preston, or online-therapy, feel free to make contact.