Seeing a therapist

A mental health professional can help you find methods of dealing with and reducing panic and anxiety. They can help you identify coping strategies that do and don’t work for you and help you understand what triggers your panic and anxiety.

Finding a mental health professional can be daunting, but it is worth it. You can also check out your options for online therapy. (Note: this section uses the word “therapist” as a short hand, but you can also see a counselor, psychologist, or psychiatrist.)

Therapy covered by insurance

If you have health insurance, talk to your insurance rep or visit your insurer’s website to find out about getting mental health care.

Lots of online indexes exist to help you find a mental health professional:

• Find A Therapist
• ADAA’s Find A Therapist tool
• GoodTherapy
• Psychology Today
• SAMHSA’s service locator
• Mental Health America

Affordable therapy without insurance

If you don’t have insurance or need help finding affordable mental health care, check out these resources:

• MentalHealth.gov (covers Medicare and ACA options for mental health care)
• HRSA (index of where to get help without insurance)
• PPA (free & low cost clinics)
• Where To Get Care (index of community mental health clinics)
• National Association of Free & Charitable Clinics

You can also have a lot of luck searching for “low cost” or “sliding scale” mental health care in your area. There may also be general services in your area to help you find low cost health care — reach out to any that you find.

Therapy for specific needs

If you have specific needs or circumstances that contribute to your anxiety, you can narrow your search for therapists who specialize in certain areas. Common specialities include:

• LGBTQ issues
• Abuse & trauma
• Life changes and transitions
• Illness/disability
• Race, ethnicity & culture
• Religious/spiritual counseling
• Grief & loss

To find one, either use the filters in whatever index you are using, or do a Google search for therapists in your area with keywords related to what you need.

Types of therapy

You may also have specific concerns or desires about the type of therapy you want. Most therapists will have a website or profile on a professional index that explains their philosophy of therapy, the techniques they use, their attitudes about pharmaceutical treatment, etc.

Think about whether any of these appeal to you, or whether you’d be turned off by seeing a therapist who practices/endorses them:

• Cognitive behavioral therapy
• Dialectical behavioral therapy
• Psychotherapy
• EMDR
• Mindfulness or meditation
• Acceptance And Commitment Therapy
• Acupuncture
• Aromatherapy
• Eastern/alternative/new age medicine
• Massage or yoga
• Prescription medication
• Medical marijuana
• Group therapy

Making an appointment

It can be difficult to make a first-time appointment to see a therapist. Some therapists you call may not have openings for new clients, some may not call you back, others may not have appointment times that work for your schedule.

Keep calling, keep leaving messages — fighting for your own wellness is worth jumping through some time consuming hoops! My strategy is:

1. Make a list of therapists in your area that you are interested in seeing. Include a phone number & name for each therapist, plus a list of questions to ask.
2. Set aside 30 minutes to 1 hour during weekday working hours to call all the therapists on your list. Make sure you have quiet space to do so, because they may ask you sensitive questions. Book “do not schedule” time at your job, sit in your car, take a walk, etc.
3. If no one answers, leave a message. If someone answers, ask about making a new patient appointment. Discuss their payment/insurance policies as well, and ask all the other questions on your list. Take notes.
4. If they make an appointment with you, you’re done! Awesome! If they don’t answer or you can’t get an appointment, keep calling providers on your list until you get an appointment.
5. If you run out your scheduled time without getting an appointment, schedule time the next day and keep going until you get an appointment.

If this seems difficult or impossible, try:

• Enlisting a friend to help sit with you while you make the calls
• Asking your insurance rep or general care doctor to help you
• Starting with therapists who take e-mailed or online contacts

This article is part of the “So You Had A Panic Attack” resource guide. Go back to the SYHAPA index page