How to Get the Most for Your Money in Therapy
Are you hesitating to make the financial investment in therapy? Try these tips as you consider the commitment.
Therapy can feel expensive. Afterall, you are agreeing to pay close to $200 an hour to talk to a complete stranger. Furthermore, you’re not even sure it is going to yield the results that you are hoping for, and you do not even know how many sessions you are going to need. Paying for therapy is one of those things that does not sound as fun as using that money towards a great new outfit or a nice vacation.
If you are hesitating to make the commitment to invest in personal therapy, you may want to consider the following steps first. This will help solidify your decision to begin therapy, and can help you get the most for your money once you’ve begun.
1) Clearly define your goals. Think about what your goals are and what you want help with. This is as simple as asking questions like, why am I seeking help? What do I want to change in my life? How do I want things to get better? What do I expect or hope to gain from therapy? Clarifying your goals will help you first of all determine if you need and want therapy to help you get there, and when you do seek therapy, it will give you a roadmap to stay on track.
If you need some guidance to help you hone in on your therapeutic goals, I’ve created a resource to help you do just that! Check out my workbook Getting the Most out of Therapy available through my resource page. Not only will you find some great questions to help you clearly define your goals, the workbook comes with additional resources like coping skills and pre and post session worksheets to assist you once you start your therapeutic journey!
2) Do some self-learning. If you don’t want to commit to expensive individual therapy sessions, why not start with an online course created by a mental health professional? You can find courses on any topic ranging from managing anxiety, improving your self-esteem, and strengthening your marriage and relationships. There’s also a lot that can be gleaned from reading a good book. Hit up your local library for a wealth of information at no cost to you! Not in to reading? Try an audiobook or podcast. While a Google search of your symptoms might take you down an anxiety-ridden rabbit hole, you may also find some helpful tips and information that can at least jumpstart and supplement personal therapy even if it does not serve as a replacement for one-on-one sessions.
3) Try group therapy. Trust me, there are other people out there who are going through a similar struggle as you and have shared goals. Participating in a support group or therapy group can be a great way to learn self awareness and helpful therapeutic tools from a clinical professional at a much lower cost than individual sessions. It also has the added benefit of learning and connecting with others who may be in a simlar situation as yourself. A lot of churches will offer support groups, and online therapy directories can help you locate a clinical support group run by a mental health professional in your area.
4) Review your budget. Money can be an issue; I get it. You may be barely making ends meet how it is. But it’s also possible that you believe you don’t have the money to invest in your emotional health, when you actually do. Our budgets are a reflection of our priorities. If I value my physical fitness, I’m probably more likely to feel comfortable allocating $100/mo to go to a gym that offers workout classes rather than $10/mo for Planet Fitness. If you value and prioritize your emotional health, you will find a willingness to allocate some money towards that in your monthly budget, if possible. Take time to look at your budget and identify how much money you could re-designate for therapy. Explore all your options. Do you have a health savings account you can use? Does your church provide financial aid for its members to receive therapy? Can you receive out of network reimbursement from your insurance? Do you know someone who would be willing to sponsor you? Explore if you can find a decent therapist who offers sliding scale or accepts your insurance, or consider working with a therapist who is pre-licensed or under supervision. Experience level can play a role in quality therapy, but you can also find some great therapists out there who charge a lot less than their more seasoned or established colleagues. You truly can find a therapist for any budget. Don’t be a tightwad, but be realistic about your finances.
You may find that therapy is more affordable than you think; it’s a matter of getting creative and making your mental health a priority. Also, think about how your investment in your mental health will pay off in the long run. A couple thousand dollars can be a small price to pay for improved self esteem, a healthy marriage, and the ability to live life more confidently and in control of your emotions.
5) Give yourself permission to be a little choosey about your therapist. Once you’ve decided that you are ready to make the investment in some individual therapy, put in a little effort to find a therapist that you feel you’ll be comfortable working with. It’s okay to have preferences regarding gender and age if this will impact how easily you feel you’ll be able to connect to and open up with your therapist. Take a moment and think about the type of person you’d like to work with. Consider their skill level, any preferred modalities of treatment you’d like them to incorporate, and if and how strongly you desire shared faith and values. Be realistic about your finances in your search.
Ask friends, your pastor, and people you trust if they have any recommendations. Most therapists will offer and may require a complimentary phone consultation prior to scheduling an appointment with them. Take advantage of this, as it will give you a sense of the person you’ll be working with and will even ease some pre-session anxiety you may be feeling. Feel free to interview more than one therapist, within reason. Being intentional about finding a good therapist is not the same as avoiding beginning therapy by being too picky. Be honest with yourself if it becomes the latter.
6) Give feedback and ask for what you need in therapy. Once you’ve begun therapy, be honest with your therapist about how you feel the process is going. Good therapists will welcome feedback from their clients, so don’t worry about hurting their feelings if you ask for something more or don’t like how they’re doing something. This helps build the connection and will help create useful adjustments that will help them guide you towards your goals. Review your goals frequently and make changes as needed. Allow some space for yourself to be in process. Sometimes being TOO focused on achieving a goal as fast as possible will actually disrupt the process and slow you down. Your therapist can help you with this.
Hopefully the above tips can help you make a decision as you consider what you need and what you are able to commit to in terms of prioritizing your emotional health. Taking smalls steps to make sure you are emotionally and relationally whole and healthy will have tremendous pay off in terms of your overall quality of life. How you feel is important, as it shapes your entire day and experiences, and effects those around you as well.
Ready to take it a step further? If you’re located within the state of Arizona and comfortable with telehealth, book a complimentary phone consultation to schedule an appointment with Kimberly or Julie at Clarity Christian Counseling.
Download your copy of Getting the Most Out of Therapy by Kimberly Kruse for only $5.00.
Take some time and do something kind for yourself today, whether that be taking time to hydrate your body, go for a walk, smell a flower, pet your dog, or give your loved one a hug. Just do something and allow yourself to really soak in its goodness.
Disclaimer: I am not suggesting that Google searches, bibliotherapy, online courses, etc. are adequate replacements for seeking clinical and professional help when needed. Seeking professional guidance and consultation is highly valuable and necessary at times. Use your wisdom and discretion when reading this post.