Welcome to the first episode of Cat in a Vat.

In this episode, I talk about the first time I knew something was wrong with my mental health and tips on getting help from my experience.

If you have been considering seeing a therapist, you definitely should. Whether it’s for mental health, relationships, or you’re just stuck, the experience will open up a world of hopeful possibilities for you.

Talk therapy is a modern wonder. I get to have the undivided attention of an empathetic professional for 50 minutes once a week. In that time, I can open up my life and share it unfiltered to an objective, non-judgmental person. I get to air thoughts that have been knocking around in my head and gain perspective. I often have things that shackle me with guilt and shame, which leads to intense anxiety. My therapist can sort through the toxic sludge and point out what is real and what is an illusion, and provides me with tools to navigate my thoughts in healthy ways.

Here are some tips from my experiences to help you on your mental health journey into therapy.

1. Take advantage of the health professionals you already have access to. If you are seeing a general practitioner for your everyday medical needs, open up about what you are experiencing and how it’s making you feel. They may be able to help you in the short term and refer you to someone else who can assist you in the long term.
   
2. Start looking for a licensed therapist as soon as possible, as you may have to wait several weeks to get your first appointment
   
3. Let’s be honest, finding a therapist can be a little intimidating, especially if this is your first experience. Here are some ideas to make it less stressful.
   
   1. Write down what you are hoping to achieve and any other expectations you might have, along with your questions. This will be helpful as you talk to Therapists.
      
   2. Check your health insurance to know what it covers in mental health. If it’s limited, don’t let that stop you. Many therapists charge with a sliding scale based on income.
      
   3. Do a web search for therapists near you and open up their websites. There are registries here, and here, that can make your search easier. The first thing I do is look at the profile pictures and see if I vibe with any of them, and then I read their bio and the description of their therapeutic philosophy.
      
   4. It’s very important to choose a state licensed therapist, because they are held to professional standards and have had advanced mental health care training and experience.
      
   5. You don’t have to commit until you are comfortable with the person
      
   6. Be open with your questions and concerns
      
   7. Share what you are hoping for out of the relationship
      
   8. It’s ok to break up with your therapist
      
4. Start your journey immediately with one small action, maybe just a Google search, and don’t focus on the entire process, just keep taking small steps forward. 

You’ve got this!