Have you ever considered therapy? A pandemic may be an opportune time to start. According to a recent [study](https://www.thelancet.com/pdfs/journals/lanpsy/PIIS2215-0366){href='https://www.thelancet.com/pdfs/journals/lanpsy/PIIS2215-0366(20)' target='_blank' rel='noopener noreferrer' class='add-referrer-link'} , scientists are predicting that the Covid-19 crisis will potentially have a profound, long-lasting impact on mental health. Whether you're already in therapy and feeling tentative about the next step, or you're considering seeking help for the first time, here are the steps you should take, according to Louise Chunn, the founder of Welldoing.org - a platform that helps you curate your search for a therapist.
Don't be 'put off' by virtual therapy
You may feel unsure by the idea of virtual therapy, that it may be ‘lesser’ than in-person therapy as it will lack that ritual of arriving, coming into the room, sitting in the same seat, looking out the window at the window, which can be helpful. (Especially as you’re away from home and the people who you might be talking about at therapy). But some people say that virtual therapy can be very powerful, because both parties try harder; it takes a lot of effort to build a relationship when you’re not actually in the room together.
Take time finding the right person
Look at online directories, like welldoing,org, and filter them to find exactly what you want. You can be as specific as you like. So for example, if you want to talk about something specific like infertility, find someone who has experience and such clients. You might want to still have somebody who is near you, so that when this is all over, you can actually visit them.
It’s always a good idea to approach several people by email or phone. This is perfectly understandable - therapists know that they may not be the only person that you've contacted. It’s important to find somebody who, when you look at the picture and you read the profile, something speaks to you. Don’t just jump at the first person – consider what they write on their profile or watch their biography videos to get a clearer picture.
Some might have online training, but just because some therapist don’t, it doesn’t mean they aren’t qualified to do it. But if you do an introductory online session with someone and you feel that they're not really in control of it in some way, then pick a therapist with training. You should also consider security of the platforms - FaceTime is an option and there is one called Vysee, which all the therapists believe is secure.
Find a private space
If you're sharing your home with people, you want to time your sessions either when they're having their exercise or when you're having your exercise. It's a very personal thing talking to a therapist, you don’t want your flatmate overhearing or walking into your session. If those aren’t options, try and find the quietest place in the house and use headphones.
Mitigate distractions
Rather than sit at your desk where you work, find a space where you won’t be distracted by the manifestations of daily life. Make sure your space is comfortable but being in bed in your pyjamas might stop you from focusing. You don’t need to dress up, but just make sure you feel comfortable. Allow yourself a tea or water, but don’t start tucking into some pistachios mid-session. Don't imagine that you have to look at the screen all the time, because it’s not the same as having a conversation with a friend.
Arrive with a clear mind
Ensure that you have a ‘transitionary period’ before you start a session. This could be going for a walk or reading a book that you like. It’s important do something that decompresses you and takes you away from work or childcare.
Think of therapy as time for yourself
It's your time and you pay for it. It gives you the opportunity to talk about the things that you want to talk about. And sometimes there'll be things that come up that you may not want to talk about, but that will, you know, perhaps during the week following filter down and you'll have more to say the next time. It’s an excellent time to recalibrate yourself.
Louise Chunn is the founder of Welldoing.org{
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