At some point in life, you may have asked yourself “Should I go to therapy?” However, it is not uncommon to hesitate in taking the next step of contacting a therapist. If therapy has not been normalised in your circle of family and friends, you may be unsure of when and where to seek help. So how do you know when you should reach out and to whom?
When to see a therapist
There are many valid reasons to see a therapist. It is likely we will all experience challenges in our lives that we could benefit from processing in therapy. It doesn’t have to be “big” or “textbook” or clearly defined. If you are looking for some key clinical indicators that professional support is needed, here are the main ones:
- Emotional changes that aren’t shifting: experiencing intense emotions and moods lasting more than a few weeks, or at the other end of the spectrum, feeling persistently flat or numb.
- Struggling to control your thoughts: getting stuck in rigid, negative thinking cycles. This may include self-harming or suicidal thoughts.
- Physical changes: experiencing a change in core physiological markers like appetite, weight, sleep and concentration despite no medical cause. Noticing uncomfortable physical sensations like a racing heart, dizziness, feeling on edge or zoned out (to name a few). Note: it is important have any physical changes and symptoms checked out by your GP to rule out medical causes.
- Unhelpful behaviour patterns: engaging in behaviours that feel unmanageable, addictive or harmful, such as substance abuse, self-harming, gambling, or compulsive sexual behaviours.
- Functional impairment: noticing problems in key areas of your life such as relationships, work, and leisure activities. You may also find yourself avoiding or withdrawing from these commitments.
- Distress: feeling really worried about the changes you have noticed in yourself.
- Feedback from others: other people have expressed concern for your wellbeing.
As mentioned, you don’t have to meet any or all of the above indicators to speak to a therapist but if you are (and it is within your means), it could be really beneficial for you to do so.
Taking that next step: who to contact
Therapist is an umbrella term that describes several groups of mental health professionals. Here are main types of therapists you can get support from:
Counsellor: counsellors provide support with mental health and day-to-day life challenges. They offer a safe sounding board to work through issues. While anyone can identify as a counsellor, those who are registered to the New Zealand Association of Counsellors will have relevant university qualifications.
Psychologist: Psychologists have master’s or doctoral level training in psychological assessment, diagnosis, and treatment. Their training integrates research and clinical practice and covers a wide variety or mental health and psychological concerns. It is a registered profession, so psychologists must meet ethical and training requirements to call themselves such.
Psychotherapist: Psychotherapists use talk therapies to help clients manage mental health, emotional, and relational issues. They often place emphasis on using the client-therapist relationship to work through problems and therapy may be of a longer-term duration. Psychotherapists have post-graduate level training and must be registered to the Psychotherapists Board of Aotearoa New Zealand.
Psychiatrist: Psychiatrists are medical doctors with specialist training in psychiatric assessment, diagnosis, and the prescription of medication. They are also trained to provide therapy however tend to refer to other therapists for this, with their focus being more on assessment and medication.
As you will see above, there is lots of crossover between therapy professions. Individual therapists may have a particular area of expertise or an interest in a certain type of therapy. However, all value having strong rapport with their clients so will help you to feel at ease. The best approach to finding a therapist is to search a database (such as https://firststeps.nz/qualified-registered-providers/ ) and have a read of the individual therapist’s profile. You can see who resonates and contact them directly to self-refer. Sometimes it can take a few therapists to find one whose style works for you. If unsure, you can also chat to your GP for a recommendation.
Urgent support
If you need urgent mental health support, the following helplines are available:
Lifeline: Call 0800 543 354 or text 4357 (HELP) (available 24/7)
Suicide Crisis Helpline: Call 0508 828 865 (0508 TAUTOKO) (available 24/7)
Depression Helpline: Call 0800 111 757 or text 4202 (available 24/7)
Helpline: Need to Talk? Call or text 1737
Youth Services: (06) 3555 906
Youthline: Call 0800 376 633 or text 234
Whats Up: Call 0800 942 8787 (11am to 11pm) or webchat (11am to 10.30pm)
If it is an emergency and you feel like you or someone else is at risk, call 111
Therapy funding
I acknowledge that private therapy is a significant expense. You may be eligible for therapy funding through the following avenues:
Disability Allowance: https://www.workandincome.govt.nz/eligibility/health-and-disability/counselling.html
ACC sensitive claims: https://www.findsupport.co.nz
Primary Health Organisation (PHO): a certain number of free therapy sessions may be funded through your local PHO. Your GP can advise you of your eligibility and make a referral.
Employee Assistance Programmes: free therapy sessions may be available to you if your employer is signed up with an EAP provider.
Dr Sophie Muir is a Clinical Psychologist from Auckland’s North Shore. She started her private practice in 2020, having begun her career at the Department of Corrections. She enjoys working across the spectrum of mental health concerns, with a particular interest in relationships and attachment. She wants to make psychological research and theory widely accessible across Aotearoa so that people feel less overwhelmed and alone with their life challenges.
Website: https://www.drsophiemuir.com