For Black People Seeking Therapy: A Guide
Historical Distrust: Before explaining tips and tools to assist those looking to begin therapy I would like to acknowledge the historical distrust between the black community and mental health professionals. With a historical scarcity of black mental health professionals and the horrors that extend from medical research in the early to mid 20th century, the fear of seeking help became a generational issue. Black mental health professionals have continued to do the work to make services more available and effective in recent decades to minimize the risks previously associated with mental health treatment.
Things to be aware of (tips and resources):
Your Therapist is Human Too
Know Why You’re Seeking Therapy
Every Therapist Isn’t For Everyone
Affordability, Accessibility
The Consultation
Chemistry Vs Adjustment
It’s Okay to Say It’s Not Working
A list of resources to help you in your search
Your therapist is human too.
A lot of the intimidation that comes with seeking therapy is that you may feel flawed or have a fear of being vulnerable in front of a professional. In most cases, we’re taught to hide our stories in order to appear strong yet in working with an ethical therapist, know that your sessions are a safe space to truly be vulnerable. Keep in mind, therapists live life with some of the same challenges that you face. They have flaws, preferences, interests etc. that make them human. They are in no way perfect self-actualized people but they have chosen the path of holding the light for others on their mental health journey. Breathe and let it flow
Know why your seeking therapy
Even if it's just knowing that ‘something’ isn’t right and that you may need outside help, being able to identify your issue(s) will help you in your search. Take a moment to perhaps write down events or situations that most affect you and the emotions related to the event.
Ex: I feel as though I don’t have a voice due to not being heard and feel suffocated or anxious at times.
Every therapist isn’t for everyone
While black therapists have become more available there are other qualities you may need to consider when sorting through listings. For example, spiritual preference, sexuality, gender and specialization are all important factors to your treatment. These identifiers truly make us intersectional people and are just as important to therapy.. Usually you can find this information on the therapist’s profile or website bio. You may find someone that mentions your identifiers as well as a specialty specific to your concerns. Make a list of therapists that you feel may be a good fit based on these qualities.
Affordability, Accessibility
Nearly anyone can find a therapist that they can afford. Typically you can find a therapist through your insurer's web-portal however you can also search on websites like Psychology Today or Therapy for Black Girls. Whether you're insured or not get a good idea of what you can pay per session as well as how often you want to attend therapy per month. Keep in mind, some therapists offer sliding-scale rates so being prepared to discuss what you can afford is good practice. When you begin to make phone calls you'll be prepared to discuss rates. You may also want to search for community centers which offer reduced or free services.
The Consultation.
The consultation is a time to discuss your concerns with a potential therapist. You may also have questions about the overall experience of being in therapy with the clinician. It’s possible that after talking with the clinician you may feel more comfortable with one clinician over the other based on personality, professionalism, and feeling seen. These are good indicators for a productive therapeutic journey.
Chemistry Vs Adjustment.
Once all of the boxes have been checked and you're in your first session you'll start to get an idea of your therapist’s style. Chemistry is important because it helps to build a trusting relationship. For some, this may develop over time especially for first time therapy seekers. Something to also think about, not every moment is going to feel good. There are different types of sessions that you will encounter during your journey that bring about relief, feeling challenged, sore, reflective, etc. Healing is not a linear process and in those rough moments it may seem easier to give up. Ask yourself what really hurts and why. Give yourself time to rest and allow the information to process. The most therapeutic moments can happen in between sessions.
It's Okay To Say It's Not Working.
If there is a method that your therapist is using that doesn't seem to vibe well with you I highly suggest talking with them about it. Remember you're paying someone to help you achieve your mental health goals, not hang out in a comfortable Mimosaless vent session. It's also okay to ask for a referral if after a few sessions you find that the overall therapeutic experience isn't effective. Other reasons you may need a referral is if you're relocating or seeking a specific treatment that your therapist has not received training to implement.
Be gentle with yourself. Things in your life may begin to shift, which is overwhelming. The relationship with yourself and your environment may (should begin to) reflect the therapeutic process you're going through. Take notice of these changes, good or bad. Allow your therapist to help you in the difficult moments instead of becoming distant. The therapeutic relationship is confidential and a positive representation of “what happens in this house.”
Resources to assist you in your search:
Post Originally Published June 3, 2020
