Washington, D.C., is a national hub of culture, politics, employment, and more. This diverse and exciting place to live can also present a variety of challenges: stress, demanding careers, news fatigue, burnout, relationship strain, identity exploration, and more. For many, such shifts may lead to exploring individual therapy in D.C. However, those who have never tried before might feel overwhelmed at the process.
The good news is that with a bit of research, you can find a therapist who works well with you! Therapy should be accessible to as many people as possible, and if you do not know where to start, then try this primer. Learn everything you need to know about individual therapy in the D.C. area, from what it is and how to find it to the types of therapy you might encounter.
Key Takeaways
- Individual therapy comes in many forms: CBT, psychodynamic therapy, and more.
- The first therapy session is about setting expectations and goals.
- Anyone can try therapy; it is not just for people encountering a current challenge or crisis.
- Choosing a therapist comes down to which type of challenge you want to focus on and whether you need additional support (e.g., culturally sensitive therapists).
- By approaching therapy with intention, writing down questions throughout the week, and being honest during sessions, you will get the most out of therapy.
What Individual Therapy Is
Individual therapy in D.C. is a meeting with a mental health professional. Its goal varies depending on each patient. Some people are seeking relief from specific symptoms or want to address a particular event or challenge. Others are more focused on overall mental wellness, even if they are not experiencing anything distressing right now. There is no “right answer” for what should bring a person to therapy.
Your therapist will provide a confidential space to discuss your feelings and beliefs, and you may talk, reflect, learn coping tools, practice skills, and more; it all depends on what best supports your goals.
Individual therapy in D.C. is not only for “serious” mental illness. Anyone can participate and reap the benefits!
What Happens in the First Therapy Session
When you visit a therapist for the first time, your “intake” appointment will often include elements that are not present in later visits. Your therapist will ask questions to get to know you better and determine a personalized treatment plan. Some of the most common topics include:
- What brought you in for therapy
- Your current symptoms, if any
- Your personal history (e.g., family relationships, your current employment)
- Lifestyle questions (e.g., sleep, appetite, whether you are safe)
- What you want to address, change, or learn
If you have a goal in mind for therapy, great! Share this with your therapist. If you do not, that is just fine. Your therapist will work with you to create a quantifiable goal to work toward, even if it is something as simple as “spend an hour each week taking time for mental health by showing up for your appointment.”
What to Expect for Future Appointments
Once your intake is complete and you and your therapist create a plan, you will begin scheduling future appointments. Many people start with weekly visits, but this depends on the person, their goals, and other factors. Some visit biweekly, monthly, or on a different schedule.
Usually, future appointments begin with a brief check-in to discuss what is happening and any practice the patient has done using the skills learned so far. From there, the therapist might teach new skills, approach a conversation from a new angle, or continue to tackle a long-standing topic. Sessions end with takeaways or new plans to try.
Do You Need Therapy?
Many people who would benefit from therapy do not attend. The reasons for this are numerous: some people struggle with the perceived stigma of therapy, others believe their challenges are not “serious enough” to deserve a visit, and others wonder if the process is effective.
In Washington, D.C., the most common reasons people seek therapy are:
- Anxiety
- Depression
- Burnout and stress
- Trauma
- Relationship stress
- Life transitions (career changes in D.C. are common)
- Grief
- Identity care (e.g., race, culture, immigration, gender, sexuality)
If none of these sound like you, that does not mean you are not a good fit for therapy! Your therapist will create a personalized strategy just for you.
The Most Common Therapy Approaches
There is no single “therapy” that makes up the entire mental health experience. Different therapists may prefer different approaches, and even the same therapist may use one or more therapy options on the same patient depending on their needs. In D.C., many therapists use:
CBT
CBT, or cognitive behavioral therapy, is one of the most commonly used approaches across the country. It focuses on how thoughts, behaviors, and feelings feed into each other. It is often presented as a goal-based approach that allows participants to track their progress in a quantifiable way.
If you try CBT, you can expect to focus on building skills such as coping strategies, the ability to reframe thoughts, and more. The skills you learn in CBT are invaluable in serving you outside the therapist’s office and throughout life. This approach is most commonly used for anxiety, depression, stress, insomnia, and similar challenges.
Psychodynamic therapy
For people who get hung up on the question of why things keep happening the same way, psychodynamic therapy is a frequent choice. This variant is less structured, instead focused on insights gleaned from patterns that the therapist unearths over time. This means the therapist might focus on early experiences in the patient’s life, the patient’s overarching worldview, the emotional themes underpinning their decisions, and similar considerations. Those who want to address relationship challenges, self-esteem, and even identity can benefit from psychodynamic therapy.
DBT
DBT stands for dialectical behavior therapy, and this approach focuses on developing a person’s tolerance to stress. For people who experience powerful mood swings, intense singular emotions, strong trauma responses, or consistent instability in relationships, DBT can be a good fit. It focuses on teaching skills to cope with these challenges.
If none of the above therapy approaches sound like a fit for you, do not worry! They are far from the only options. As the patient, you are not responsible for deciding which approach is right for you. Your therapist bears that responsibility and will choose the most effective method for your situation, sometimes combining methods where beneficial.
Choosing a Therapist Who Fits
If you are ready to try individual therapy in D.C., the next step is to find a therapist to schedule that first appointment. Your therapist should be a good fit; in other words, they should make you feel respected, safe, and understood. This means they approach the session in a way that makes sense for you (collaborative, directive, etc.) and that is structured in a manner that helps you succeed (e.g., goal-oriented, open-ended).
Look for a therapist who specializes in the area in which you are seeking assistance. Some therapists spend a large portion of their time only on specific challenges, such as anxiety, while others see a wide range of patient profiles. This also includes therapists who focus on discrete areas such as BIPOC, LGBTQIA+, and so on. Do not forget to check whether they accept your insurance.
Once you have found a therapist you think may be a good fit, schedule an appointment. You do not need to commit to long-term visits; give the first appointment a try to see if it’s a good fit.
Insurance Basics for Therapy
Everyone’s insurance plans are different, so there is no single answer to whether therapy is covered, and if it is, to what extent. If your insurance does not cover a therapist, private pay is still an option.
A few basic terms to keep in mind when thinking about insurance for therapy include:
- In-network: Whether your insurance can cover seeing that person (e.g., you have a set copay)
- Out-of-network: You may pay upfront and either submit the claim to insurance later or not receive coverage, but that does not mean you cannot visit that therapist
- Out-of-pocket maximum: The maximum total amount you might need to pay in a single year before insurance covers the rest
If you are unsure whether a therapist’s office takes your insurance, do not hesitate to call.
Making Therapy Accessible
Therapy is meant for everyone, and providers do what they can to promote accessibility. You might benefit from telehealth, for example, allowing you to schedule remote visits (e.g., Zoom, phone) if getting to the office is a challenge.
Similarly, D.C. providers place significant focus on culturally informed care due to the region’s high diversity. In this area, you are more likely to find therapists who understand race-based struggle, LGBTQIA+ identity and safety, immigration experiences, the challenges of first-generation US citizens, faith difficulties, interracial or intercultural relationships, and more. If you need a therapist who targets one of these areas, make sure to vet your potential candidates. They should be clear about whether they have experience relevant to your specific needs.
How to Make the Most of Therapy as a Beginner
So you have scheduled your first therapy appointment. What now?
To prepare for that first visit, here are a few ways to make the most of your therapy:
- Be honest. Therapy works best if you do not perform as the person you think your therapist wants to see, rather than the person you are.
- Write down things you want to talk about throughout the week so you do not forget.
- Be clear when something (e.g., a specific strategy) is not working.
- Do not be afraid to push back if you think a therapist has misunderstood you.
- Engage with enthusiasm; you get out what you put in, to some extent.
By approaching therapy with intention, you can reap the benefits soon after you start your regular sessions.
Support Your Mental Well-Being Through Individual Therapy in D.C.
As you consider trying therapy for the first time, or if you are still a beginner with only a few appointments under your belt, rest assured that therapy can become a valued and exciting part of your life. Contact Aquila Recovery Clinic to schedule your appointment!