Let’s Talk

It’s lonely out there right now. We are trying to pay bills and keep fed by working more hours, we are away from coworkers because working from home is a better option, and we are trying to manage the chaos that is happening in the world around us. It is difficult and sometimes we need help. I’m guessing you have googled self-care and coping strategies or how to reduce stress. You may feel off, sad, or anxious even though you have gone for the walks, retuned your sleep, and started a self-care routine. You are amazing and the things you have done to help yourself are good.   The way you feel isn’t your fault nor is it because you didn’t do something well enough. You may just need a little more help… It may be time for counseling. I know it can be scary, but I’ll walk you through what to expect and how to make an appointment. You’ve got this and you’re not alone.

I’m going to give you five questions that will help you decide if you need a little more care. This is not an exhaustive list. If your issue is not included, it doesn’t mean you don’t need help.

Crisis Lines: If you are in immediate distress, call 988 (Statewide Minnesota crisis line) or 741741 (Crisis Text Line) or 911 if you feel you need hospital care.

You are worthy of getting help!

Let’s figure this out:

1. Do you feel like it is hard to get out of bed because you don’t want to face the day?
2. Do you feel so sad that it impairs your ability to function?
3. Are these sad and overwhelming feelings happening more often than not?
4. Are you struggling with trauma, grief, or a life change?
5. Are you using substances or isolating yourself?

If you answered yes to any of the questions above,  speaking with a counselor would be an excellent idea. Recognizing that you need therapy is brave and smart and preemptive. Well done!

Here is what to do next:

1. Call the number on your insurance card and ask them for counselors who are covered by your insurance company. (They are not going to judge you. This is their job and most of them are seeing a counselor too.) You can also use Psychology Today, GoodTherapy, TherapyDen, or Inclusive Therapists to filter by location, insurance, and specialty.
2. If you don’t have insurance, ask your doctor, community health, or explore Open Path Collective for low-cost options.  
3. Before choosing a counselor, read about them, check their website, and look at reviews. Remember you are the important agent here and the counselor needs to fit your needs.
4. When you are ready to call or get online to make the appointment, have your insurance card with you and know one thing you would like to work on like anxiety, imposter syndrome, trauma, or grief. *Don’t overthink what you will put down or say for why you want to be seen, it is just a starting point and you will cover all that you need.
5. When you have your first session, the counselor will explain confidentiality to you. (They must keep everything confidential except suicidal intentions, current child abuse, or current vulnerable adult abuse. These things they must report. If you tell them about your own long past abuse, this is not reportable and they will help you process this.)          They will ask you questions and then you will start your first session. *Again, you are the important agent in this situation. If you don’t click with the therapist, you can find a different one.

“Anything that’s human is mentionable, and anything that is mentionable can be more manageable.” — Fred Rogers