Stories Link Copied 02.26.25

15 People Get Real About Mental Health Medication

The harmful stigma around medication and mental health needs to end. ByCarina Hsieh Additional Reporting ByCasey Gueren

If it seems like the stigma around mental health medications is suddenly getting worse, you’re not wrong. Medications like SSRIs (selective serotonin reuptake inhibitors), mood stabilizers, anti-anxiety meds, and others have been the subject of some wild claims from Robert F. Kennedy Jr., newly appointed U.S. Secretary of Health & Human Services. During and since his confirmation hearing, RFK Jr. spread harmful misconceptions about these evidence-based mental health medications used to treat conditions like depression, anxiety, ADHD, and bipolar disorder. 

“Research has continuously demonstrated the safety and efficacy of antidepressants and antipsychotics,” Chase T.M. Anderson, MD, MS, assistant professor in child and adolescent psychiatrist at University of California at San Francisco, tells Wondermind. “Every medication has benefits and risks, so physicians have a ‘risks and benefits’ talk before prescribing and allow space for questions. After prescribing, we monitor for adverse events with regular appointments. With the children, adolescents, and young adults I work with, we meet a few days or a week after. As time goes on and symptoms improve, we space check-ins out more so they can be off living their lives.” 

Despite the fact that RFK Jr.’s criticism of these meds isn’t based in science (more on that here), spreading misinformation can lead to increased stigma and stereotypes about mental health medications and the people who take them. 

If you think you might benefit from mental health medication, it’s worth talking to your primary care provider or a mental health professional to address any concerns floating in the back of your mind. In the meantime, here’s what 15 people had to say about their experiences with mental health meds, including how medicine helped life become more vibrant again and the lowdown on side effects.

1. Think of it like any other medicine you’d need…  

“I’ve been taking [medication] to treat my OCD for about 10 years and had tried other medications when I was in high school. I used to be super embarrassed—especially in high school—that people would judge me for it, and I also [had] fears about what taking medicine meant about me. Once my condition got worse, I had a therapist tell me that it was just like taking medicine to treat anything else. Now I am so fucking grateful for it because I don’t think I would be here without it, and I certainly wouldn’t have the life that I do. It’s easy to get caught up in the idea that you shouldn’t need it, but it doesn’t make you weak.” —Olivia L., 29

2. …Or like a doctor-prescribed safety net. 

“I was on a variety of antidepressants for roughly a decade, from age 14. There were obviously downsides and side effects, but the medication provided a really important safety net whilst I sorted out [my life]. I was fortunate to have doctors who were receptive when I wanted to try different medications, especially as there is no perfect antidepressant. Being a really young person on mental health medication often gets strange looks, but I knew it was the right choice because of the difference it made.” —Oliver A.*, 25 

3. Remember that feeling 100% perfect isn’t the goal… 

“While dealing with postpartum depression and anxiety, I hit my absolute bottom. I experienced huge bouts of rage directed at myself and others, had panic attacks every single day, and was ready to pack up my car and leave my husband and baby without any notice. I talked to my doctor about being put on an antidepressant, and since then, I honestly feel more comfortable in my own skin. I’m nowhere near 100% all the time, but being on medication takes the edge off and makes me feel like I can be around people without a panic attack brewing. Since going on medication, I have had only two panic attacks, which is a win for me—I was having at least one a day for months before.” —Kori B., 29 

4. …And that it’s OK if you get frustrated. 

“I have been on psychiatric medications for a variety of mental health issues since I was 16. I haven’t felt the stigma about taking mental health medications (thankfully, I have an amazing family and support system), but I have had to go on a journey within myself to accept that I will probably be on these medications for the rest of my life and that I have a chemical imbalance in my brain that will always need this extra attention and care. 

As much as I sometimes hate that I’m taking six to eight pills a day, I know how horrible I felt all the time when I wasn’t on my medications. I truly feel like I deserve a happier, more fulfilled life than that. I have had the darkest depths of depression and the highest highs of manic episodes, but I am blissfully in the middle with this particular cocktail of medications I’m on right now. I still get to experience the full range of human emotion, and I don’t have to be a victim of my mind or scared of my thoughts. These advances in medicine are to make sure we all have the best lives possible, so why not embrace the fact that, yeah, I might be a little ‘off’ on my own, but I have so many resources available to me that can make my life so much better.” —Morgan S., 28 

5. Sometimes therapy isn’t enough.  

“I just started taking medication for depression this year, and I can’t believe I was living for years with the condition and its anxious symptoms when I didn’t have to. As an Asian American, mental health—and especially medication for it—isn’t something that’s talked about in my family. My parents thought I just needed to learn stress relief techniques and go to therapy, but that wasn’t enough. I realized [medication] was a viable and not uncommon option once my partner pointed out that many of my friends were on antidepressants and I asked them about their positive experiences with medication. I cried the first time I took a pill because I felt I was broken, but now I feel I can get so much more of my work done and enjoy being present with others without the compulsion to stay in my room and cry over stressful scenarios I’ve made up in my mind.” —Lauren C., 24 

6. It might take some time to get used to the medication…

“The process of deciding whether or not to start using medication to treat my anxiety and depression was stressful, but my psychiatrist, therapist, and close friends reassured me that it was a valid option to take on, seeing as my condition was worsening earlier in the year. What held me back the most was being seen as weak or broken. I felt like it was my fault for making choices that led me to become ill. But with time, I began to accept the fact that it was just biology, like how diabetics take insulin shots to regulate their blood sugar…taking a selective serotonin reuptake inhibitor (SSRI) would help regulate the chemicals in my brain too. Adjusting to the medication was difficult for me—I dealt with nausea, poor sleep, and stomach problems while getting used to it and changing my dosage. But ultimately, even though the process wasn’t easy, it was also easily one of the best decisions I made all year.” —Rachel H.*, 23, 

7. …And one day, you and your doc might decide to switch it up. 

“I started taking an antidepressant back in 2017 while I was dealing with an excessive amount of panic and anxiety attacks. At first, I was skeptical that a small pill could take away my anxiety attacks, which had been causing me so much stress in my life. I took it anyway, starting off at a low dose and having the dosage raised by a small amount every month. I had a negative experience when my dose reached a certain level, but eventually, my body adjusted. It took a few months to really feel the positive effects of this SSRI, but when I did, it significantly improved my mental health, albeit with the occasional depressive episode. Antidepressants affect everyone differently, and for the most part it truly helped ease the cloud of excessive panic and anxiety attacks that followed me around. I’ve since stopped taking medication after speaking with my provider.” —Nina B., 29 

8. You might have to make some sacrifices… 

“My Sunday scaries used to involve a weekly panic attack about going back to work and the upcoming week ahead. Post medication, I haven’t had any panic attacks and can rationalize that anxiety in a realistic manner without spiraling into a panic. My sex drive and motivation are shot, but my Sunday evenings are better.” —Sera T. 29

9. …But the benefits can be worth it.  

“I avoided getting medicated for potential ADHD for years because my parents didn’t want ‘yet another thing wrong about me.’ I eventually got diagnosed at 30, and since taking medication, I am SO much more productive and honest with people. Some people think medication is a trap that makes you weak. I would say it makes me a stronger person who wants to live their life.” —Rin B., 31

10. It could save your life. 

“I have been lucky in my experience with medications to treat my depression. In high school, I was suicidal, and my mom forced me to see a doctor, which I resented, but it undoubtedly saved my life. I had the fortunate experience of the first med I tried working for me. It took time to find the right dose, but I’ve been on it for a decade now and can’t imagine my life without it. I grew up in a very small town where I think there was likely a lot of mental health stigma, but I have always been very open about it, and I think that worked to my advantage as a teenager and into adulthood. I feel awful on the rare occasions I forget my meds, but, in general, they make me feel like the life I want to build is possible.” —Lexie N., 26

11. It can help you tick off that to-do list.  

“When I actually remember to take my [ADHD meds], I feel like I log back into reality. I have combined type ADHD (as well as autism), and I didn’t realize how much I mentally checked out to cope with the simultaneously buzzing and boring world around me. So much of my body suddenly switched on [the first time I took my meds], and I was finally capable of putting my mind to something and doing it.” —Gates H.*, 27

12. It doesn’t make you weak. 

“In January 2022, I took a leave of absence from grad school for my mental health and began taking psychiatric medications. I spun a harmful narrative about myself that taking a break meant I was less intelligent and capable. The stigma surrounding medications certainly contributed, given the stereotype that if you take meds, you lack ‘mental toughness.’ Now, I’m happy to share my experiences with meds and how they have helped me build stability and resilience.” —Paige T., 26

13. And life might become more vibrant.  

“In 2015, during a period of depression and anxiety, my doctor told me that the most effective treatment for anxiety and depression was talk therapy in tandem with medication, so I started off on a low dose of medication. It was incredibly affirming to be diagnosed with generalized anxiety disorder (GAD) and depression because it suggested my pain wasn’t all in my head and was valid. Even so, I was so ashamed that they prescribed psychiatric medication. About two weeks after taking my meds, I felt a 180-degree shift in my mental state. I describe in my book how colors started looking brighter, music started to sound better, and I felt taller both physically and emotionally. Seven years later, I’m in the process of successfully tapering off, but I’ll always be grateful for the way medication rewired some of the chemistry in my brain in a way I wasn’t able to do on my own.” —Marissa M., 30

14. And you can dedicate more energy to other areas of your life.

“I was diagnosed with GAD and depression in late 2019. My psychiatrist placed me on medication as a form of treatment, but I felt the effects of my diagnoses long before then. After years of reducing my symptoms to a ‘personality trait,’ getting a psychiatric diagnosis, treatment, and validation led to what felt like an alteration in my worldview. My depressive symptoms and severe anxiety became much more manageable, and my medication gave me the opportunity to dedicate more time and energy to practicing other forms of mental health and wellness that enhanced the effects of my medication.” —Noelle S., 23 

15. High achievers can benefit from it too. 

“When I was 25, I was a thriving, high-achieving, successful student turned post-grad professional, but my anxiety was crippling me. My primary care doctor prescribed medication to treat generalized anxiety and depression, which at the time, sounded absolutely terrifying. I begrudgingly took my prescribed dosage, which initially felt like admitting ‘defeat.’ 

Once I [found the right dosage], I felt like the medication had finally taken the edge off of life that my brain chemistry so deeply wanted. I’m deeply fortunate that the first prescribed medication worked for me, as I know it can take frustrating trial and error to find what works best for you.” —Taylor O., 32

*Name has been changed. 

Quotes have been edited and condensed for length and clarity.

The post 15 People Get Real About Mental Health Medication appeared first on Wondermind.

Pro Tips Link Copied 12.17.24

17 Therapist-Approved Tips for When You’re Feeling Lonely

No plus-one necessary. BySam Brodsky

If you’re here, you’re probably thinking, Ugh, I feel lonely, or even, Is there a book about how to not feel lonely anymore? Because I freaking need it! And we hear you—loneliness is no joke.

While loneliness can strike for a number of reasons—moving, feeling disconnected from your people (we’re busy!), or struggling to bond with those around you—the solutions are often the same. Developing emotional intimacy, finding shared values, and connecting over common interests with others are the foundation for feeling seen and appreciated, says therapist Daria Stepanian, LMFT. 

But how do you do that? Well, we spoke with mental health pros who see this all the time. Here, they explain how you can feel less lonely, feel more motivated to make friends, and feel secure on your own in the meantime. Let’s do this!

1. Practice vulnerability. 

At its core, experiencing I-feel-lonely vibes usually indicates you’re not connecting with people, says psychotherapist Gianna LaLota, LMHC. The best way to fix that is to open up. Sure, it can feel scary, but building emotional intimacy (aka connection) means getting a little vulnerable so others can get to know you on a deeper level.

You don’t have to tell a random person your deepest, darkest secrets, LaLota says. But if you notice that your convos with someone you’ve been texting for a week—or a partner you’ve been with for years—are pretty surface-level, you can test the waters. Talk about a weird hobby, a hard childhood moment, or a work problem you’re navigating. When the other person shows empathy and acceptance, it’ll encourage you to open up even more, LaLota says. If they don’t, maybe they’re not your  person.

2. Find untapped friendships in your network. 

Feeling less lonely doesn’t necessarily mean going out and making a bunch of new friends from scratch. While you could do that, you can also start with the people you kind of know, clinical psychologist and friendship researcher Miriam Kirmayer, PhD, previously told Wondermind.

Ask yourself what areas of your life you’d like to share with others and who might be a good fit, Dr. Kirmayer said. Maybe you want someone to hike with and you have an acquaintance from the gym you’ve low-key wished you knew better. Use that as a jumping-off point! You can say something like, “I’ve been meaning to check out some trails in the area. Do you like working out outdoors too?”   

Or, maybe you’re in need of friends you can just laugh with and your coworker really gets your sense of humor. Be upfront about your intentions, Dr. Kirmayer noted. You could say, “I really love how much fun we have together—would you want to grab dinner sometime after work?”

3. Find your chosen family.

When you struggle with your family of origin, seeing other people spend time with theirs can make you feel extra isolated. But broadening who you view as family can help you notice all the people who deeply care about you like family—aka your chosen  family. Maybe you aren’t as alone as you thought! “Chosen family is this unique opportunity to intentionally decide who our community will be,” licensed therapist Moe Ari Brown, LMFT, previously told Wondermind. When you feel like you’re lacking close family ties, making an effort to lean into your closest relationships can help, Brown said.

4. Try group therapy.

Sometimes our mental health struggles can make us feel like we’re the only ones experiencing anxiety, depression, or grief. But, obviously, that’s not the case. If you feel isolated by a condition or personal challenge, attending group therapy can help you navigate those struggles and  meet people dealing with the same thing. It’s a one-two punch for lonely folks, notes LaLota.

You don’t have to be friends with these people, but you can  find a greater sense of community just by hearing their stories—some of which may be about loneliness specifically. LaLota recommends asking your own therapist (if you have one) about group sessions or looking into group therapy in your area via directories like Psychology Today.

5. Relish your alone time.

When you are feeling lonely, it’s easy to focus on what you’re lacking—like a core group of friends to chill with or a deep connection with another person. And while that’s understandable, it’s also true that you very much deserve joy and happiness and are totally free to seek that out. Finding activities that bring you joy can shift your feelings away from loneliness, which can help you feel a bit better, says therapist Jin Kim, LMFT. So consider the things that you really want to do with your free time, like get lost in a TV show or a good book, listen to your fave album all the way through, go sit in the park for hours—whatever has you laughing or smiling (or both).

If you want to be even more intentional with maximizing your alone time, you can create a ritual or tradition just for you, Dr. Kirmayer previously suggested. It can be anything you’ll look forward to—like taking yourself out to eat every Friday night or establishing a morning routine that grounds you and prepares you for the day.

6. Do that thing you want to do…even without a plus-one. 

People often get hung up on needing to go places with others, but if you do enjoyable things on your own, you may be able to find a potential friend along the way, says therapist Erica Turner, LMFT. “The more that you’re like, ‘I’m gonna go to this museum,’ or ‘I’m gonna go to this cookout,’ you’ll find people there who like to do some of the same things.” 

If you don’t find like-minded people, at the very least, you’ll come out of it with some quality “me time.” And that’s also helpful since it lets you focus less on loneliness and more on solitude, “a feeling of being alone and independent while enjoying your own company,” says licensed clinical psychologist Ryan Howes, PhD. “If you can shift your mindset toward doing something good for yourself, the time alone can feel like a gift instead of a curse.” 

7. Join groups that share your interests.

Joining a club (or just a group of people with similar interests that isn’t called a club but should be) is a great way to form real-life connections with people you don’t already know, says licensed clinical psychologist Sophia Choukas-Bradley, PhD, associate professor of psychology at the University of Pittsburgh. For example, Dr. Choukas-Bradley said she joined a feminist book club when she moved to a new city, which sounds pretty neat! Is there a running group you could join? What about a crew that meets every month to show off their cool cars? Hey, it probably exists!

8. Spend some time out and about. 

Going out in public might make you feel less alone, even if you aren’t connecting with people while you’re there, says grief and trauma therapist Katherine Hatch, LCSW. You can work at a coffee shop, go window shopping, or do whatever makes you feel comfortable, but the point is just being among humanity, she says. People are hardwired to be social creatures, so it’s necessary for us to feel like we’re part of a larger group, adds Kim. 

If you’re up for it, it may also be helpful to make eye contact with people you see in a store or restaurant or wherever, says Hatch. Doing that or simply greeting strangers can create a tiny connection. These are what licensed psychologist Jenny Wang, PhD, calls “micro-interactions.” They “build the foundation for more social interactions that last longer or have more depth over time,” she previously explained. If you’re unsure how to not  feel lonely, this seems like a low-stakes starting point. 

9. Remember how cool you are.

If your loneliness comes with a side of low self-esteem, that checks out. “A lot of times when we’re lonely, we’re pretty hard on ourselves,” says psychiatrist and psychotherapist Melissa Shepard, MD. “Loneliness tends to be more painful because we blame ourselves for being lonely.” 

It might sound silly or uncomfortable, but create a mental (or physical) list of what you like about yourself and why you’re kind of a big deal, suggests Stepanian. You could also try some self-love affirmations. This may give you a little boost of self-confidence and help you avoid a self-deprecating spiral. Then, remind yourself that there are other people out there struggling with the same thing, which can help too, says Dr. Shepard.

10. Take care of yourself.

Actively showing up for you  is another very helpful way to feel less lonely, says therapist Lawrence Jackson, PhD, LMFT. You’re proving that you can count on yourself! Ask yourself what would feel good and bring you comfort. Is it doing that tiny thing on your to-do list you’ve been dreading or ordering delicious takeout or finally putting your laundry away? It may sound simple, but sometimes it’s difficult to dig deep and be honest about what you really need. 

11. Investigate your lonely feels.

Writing about what you’re experiencing in your body and your mind when you’re lonely is a good way to find a sense of calm and to release what’s bothering you, Stepanian told Wondermind in a previous interview. You can drop them on actual paper, in your Notes app, or in a doc on your computer—whatever is easiest for you to get your feels down works. If you could use some thought starters, take a peek at these journal prompts for loneliness. 

12. Draw your loneliness.

What does being lonely feel like and/or look like? Reflecting on this separates your emotion from yourself, taking its power away. That can make the sense of isolation more manageable and less overwhelming, says Hatch. “We can externalize it to the extent that we actually get to be curious and compassionate about it. We get to take care of it.” 

Doodling what loneliness means to you may help you understand it better. If you’re not sure where to start, think about what color your loneliness is, what its shape is, where it is located in your body, and if it could be a character or a sensation, says Hatch.

13. Scroll through your phone.

When you’re in the pits of loneliness, it’s easy to tell yourself that you don’t have anyone to reach out to or that no one cares, says therapist Alo Johnston, LMFT (he says he gets that way too). However, swiping through your phone contacts, texts, or DMs can remind you that there are people in your life you could talk to, he says. You don’t have to reach out, but it’s a step toward realizing that you’re not alone.

14. But maybe stay away from social media. 

While many people report that social media helps them feel less lonely by enabling them to meet new people, it can also snowball your loneliness in a lot of situations. After all, scrolling through a highlight reel of people doing fun things with others can send your FOMO through the roof. So, if you’re craving connection ASAP and feeling left out, try opting for a prolonged conversation in real life, on the phone, or via Zoom. This is a more effective way to squash loneliness than quick, often passive or surface-level convos on the socials, Dr. Choukas-Bradley says. 

15. Decide how you want to socialize.

If you do want to reach out, stop to ask yourself what level of connection you’re looking for. Are you up for a real convo? Great! Go for it. But you may just be in the mood for a speedy check-in text or a battle of who can share the best memes before bed, Johnston says. “There isn’t this one universal way that we feel connected, but I think in times when we feel extra lonely, we wanna look at what’s the easiest access point to feel connection,” adds psychotherapist Sahar Martinez, PsyD, LMFT. 

If you want to text, call, or FaceTime someone you haven’t chatted with recently, don’t let yourself believe that they’ll be annoyed by you, says Johnston. We might all have those people in our lives we’ve been meaning to catch up with, so remind yourself how you’d feel if you heard from them, he says. You’d probably be open to talking to them, and they could very well feel the same.

16. Reality test your negative assumptions.

Oftentimes people who are lonely want to connect with others but fear rejection, says psychotherapist and author Chris Warren-Dickins, LPC. Maybe you’re tempted to chat up that person you always see at your coffee shop or pilates class, but you worry they’ll think you’re weird for talking to them out of nowhere. Challenge the validity of that fear when it comes up by thinking about times where you actually had good conversations with people you didn’t really know, he says. Also, think about times that friendly, well-intentioned strangers struck up a conversation with you. Did you assume they were weird or did you appreciate the chance to connect? Chances are you’ll be able to find a few welcoming people. 

17. Volunteer for a charity or cause you support. 

“Not only do you get the gratification of doing your part to make the world a better place, but you could find yourself serving wonderful people and meeting other volunteers with similar passions,” says Dr. Howes. Love animals? Search for shelters in your area that could use some help. Want to spend more time outdoors? Look for park cleanup events happening near you. In fact, one study suggested that widowed adults 51 and older who volunteered for two or more hours a week felt less lonely. Yeah, this is very specific, but you get the point.

FYI, if volunteering isn’t your jam, you can send a friend coffee money or give your cousin some clothes you’re ready to part with. Doing something (anything) nice for someone else fosters connection that’ll make you feel seen.

The post 17 Therapist-Approved Tips for When You’re Feeling Lonely appeared first on Wondermind.

Explainer Link Copied 12.12.24

Everyone Is Crashing Out—Here’s What That Means and How to Deal

It’s like trying to fight off a fire-breathing dragon with a pair of tweezers. ByLauren Del Turco

If you feel like you’ve been on the verge of losing your shit for, I don’t know, the last month or so, welcome to the club. Our impossibly short fuse can’t handle one more panic-inducing headline or racist comment from Grandpa Joe. According to the youth (and social media), we’re all seconds away from “crashing out.” 

For the uninitiated, crashing out—at least this version of the phrase—means losing your shit in a big, impulsive, or reckless way. It’s flipping a table when someone tells you to pay attention (IYKYK). It’s sporadically quitting your job without a backup plan because you just can’t anymore. It’s throwing a drink in someone’s face after they insult you. 

The trend is likely a reflection of how some people (or all people?) are grappling with feelings of overwhelm, burnout, and exhaustion right now, says therapist Aimee Estrin, LMSW, who specializes in anxiety, depression, and self-esteem issues. “The fact that it is a viral trend speaks volumes about the collective state of mental wellbeing,” says Estrin. Yikes.

If the state of the world, your on-again-off-again relationship, holiday family drama, or end-of-year expectations have pushed you over the edge, you might relate to that crashing-out feeling. Here’s more about what that means and, most importantly, how to deal.

What does crashing out really mean? 

The experience isn’t a new one. “Essentially, crashing out is when you get so overwhelmed that you stop thinking about consequences and just react,” explains Alo Johnston, LMFT. Before TikTok made this thing a thing, you’d probably refer to that feeling as “losing it” or “snapping.” It’s the same deal, just a new name.

Simply put, when you’re so overwhelmed or triggered that you do something impulsive or irrational, you’re crashing out, says Estrin. However a crash plays out, it generally starts like this: An event, situation, thought, or something else brings up intense emotions. You feel completely out of control, then you lash out or act out in response. 

Basically half the internet claims to be crashing out right now, and they’re probably not wrong. That’s because crashing-out behavior can take a lot of forms. Sometimes it’s self-destructive but relatively tame, like staying up all night to watch a show. But it could also be more serious, like quitting your job on the fly or throwing a punch. All of these count!

JSYK, the term is also used in the bipolar community to describe the transition from a high-energy manic episode to a depressive period, says Estrin. That said, most people in your feed likely aren’t using it that way, Estrin adds.

Why do we crash out?

Crashing out is more than just getting mad or upset, it’s a full-on system overload in which, “a single event or trigger, or the build-up of multiple events or triggers, overwhelms your capacity to cope, self-soothe, and process your emotions,” explains Johnston.

But what causes a crash-out depends on the person experiencing it. “Often, unresolved inner wounds—like trauma—or unmet emotional needs are exposed by specific situations,” explains Estrin. “Beneath the surface, it’s a mix of external triggers and inner vulnerabilities coming to a head.”

The thing that sets you off might be a mystery until it happens, but when it does, it can shed some light on the parts of you that need some TLC, says Estrin. If you find that certain situations provoke a big reaction, you can use that info to investigate what might be behind this emotional response, she says. It’s possible you might find something like a fear of abandonment, rejection, or inferiority that needs to be processed a bit more, Estrin explains.

If you can’t Nancy Drew your way to a clear pattern, crashing out in itself is a solid sign that you’re feeling overwhelmed or burnt out, Johnston notes. When you’re hanging on by a thread and a double espresso, “anything that causes an emotional reaction could be the thing that pushes you over the edge,” he says. In other words, it’s a warning worth taking seriously.

What to do if you’re currently (or on the verge of) crashing out

Based on the number of people sharing their breakdowns on the interwebs, you’re in good company. Here’s what to do the next time you’re seeing red.

1. Get out of your brain and into your body.

Ration and logic won’t do much for you if you’re slipping into a crash-out, says Johnston. The volume of your emotions is turned up too high to think your way out of the panic, rage, hopelessness, or whatever feeling has you on edge.

Your best bet here is to ground into your body, the experts agree. That could look like a few minutes of deep breathing (inhale for four counts, hold for four, and exhale for six) or focusing on something you can see, hear, touch, or smell until you feel more present. Holding an ice cube or taking a cold shower is effective too, Johnston says. Whatever route you take, getting back into the present moment “offers an intense enough sensory experience (without being dangerous) to disrupt the crash-out and allow you to eventually get back to other kinds of problem-solving,” he explains.

2. Punch a pillow (yeah, really).

If you’re shifting into Hulk mode, take it out on a pillow. “This can help you let go of pent-up physical energy and process your emotions in a way that will not harm you or someone else,” Estrin says. Feel a little weird about doing that? Don’t! Although many of us were taught that anger and frustration are bad, there is no shame in them. Fully feeling and expressing those aggressive emotions is totally fine with the right outlet, she explains.

3. Take a walk.

Throwing on your sneakers and busting out the door can keep you from completely spiraling, Estrin says. For example, an analysis of previous research found that consistently exercising for at least four weeks reduced peoples’ blood pressure response to stressful situations. Plus, going for a walk when you’re fully on the brim of freaking out gives you a chance to take a beat before doing something you’ll regret, adds Estrin. 

4. Talk it out or write down what you’re feeling.

Naming your emotions can be a powerful first step in releasing their white-knuckle grip on you, says Estrin. When you’re feeling unhinged, jot it down in a journal, vent to a friend, or just mentally note that you’re spiraling. 

If you’re not even sure what you’re feeling, take a peek at a feelings wheel, adds Estrin. This is a visual tool that looks like a giant circle divided up into slices (check out this one from Gloria Willcox, PhD). Therapists sometimes use these to help their clients ID what’s going on for them. At the center, you’ll find the overarching categories of emotions, the ones you’re probably most familiar with. As you move outward, the feels get more specific. So, start at the center and work your way out until you’ve found the ones that are most relevant to you. 

5. Get cozy.

Crashing out might leave you feeling pretty powerless, but helping your body feel safe by soothing your system can help with that, says Johnston. What feels most chill will vary from person to person, so ask yourself what your body needs. It could be a long hug or cuddle from someone you love or crawling under a pile of blankets to watch Love Actually for the thousandth time. Warming up something comforting like soup or cocoa works too! 

6. Set some boundaries.

OK, save this one for the post-crash-out period. Once you’ve emerged from your cave, audit the factors that contributed to you losing it. Then, use those observations to create some boundaries that will keep you from getting pulled under again, Johnston suggests. That might look like setting strict limits on how much news you read, letting your brother know you absolutely will not discuss politics with him, or scheduling time to make sure you’re eating/sleeping/moving enough. 

7. Call in reinforcements.

If crashing out is just another Tuesday for you, consider it a not-so-subtle nudge to check in with a mental health professional, the experts say. “Doing so can help you uncover underlying issues such as trauma, stress, or unmet needs,” Estrin explains. From there, you can work together to build out your menu of go-to coping skills and see yourself out of the crash-out trend.

The post Everyone Is Crashing Out—Here’s What That Means and How to Deal appeared first on Wondermind.

Explainer Link Copied 12.05.24

What Is Radical Acceptance and Can It Change Your Life?

It’s not magic, but it’s close. ByEmily Laurence

If you’re into mental health memes and love a therapy influencer, you might have heard this little hack floating around the ether. It’s called radical acceptance, and it’s a thing many mental health pros swear is key to living a chiller life. 

And, in a time when things may not be going your way—personally, politically, existentially—who wouldn’t be willing to try anything to get some relief from the chaos? That’s exactly what proponents of radical acceptance offer. Allegedly this skill can help you deal with everything from family drama and grief to existential dread and any other big scary thing happening in your life. 

But is this shit for real? Honestly, maybe. Here, we spoke to mental health pros about what radical acceptance is, what it isn’t, and how to do it. 

What is radical acceptance?

Radical acceptance is a big part of dialectical behavior therapy (DBT), a therapeutic modality created in the 1990s by psychologist Marsha Linehan, PhD, to treat borderline personality disorder, according to the American Psychological Association. Today, DBT is widely used to help people manage a bunch of different mental health struggles.

The premise of DBT is accepting stuff we don’t like and changing our response based on that reality. The acceptance part is rooted in Zen Buddhism and encourages people to use mindfulness to get present with what is—however uncomfortable that might be. That practice is basically radical acceptance’s whole deal.

Technically speaking though, radical acceptance is about acknowledging your reality as it is (rather than trying to avoid or change it), honoring your feelings about what’s going on, and figuring out how to move forward from there. In her book, DBT Skills Training Handouts and Worksheets, Dr. Linehan describes it as the complete acceptance of what is, and goes on to explain one of the key takeaways: “Life can be worth living even with painful events in it.” 

It may sound like a simple concept, but it’s not always easy in practice. That’s because, when something shitty happens or keeps happening, your first instinct might be to try to control the situation somehow (e.g. planning the perfect holiday gathering for your dysfunctional family who fights no matter the tablescape). Or you might deny that it’s happening, persuade yourself that you can change it, or ignore it completely. 

All of these attempts at avoiding the reality of the situation are coping mechanisms, says Minaa B., LMSW, a licensed therapist, social worker, and author of Owning Our Struggles.  If you convince yourself it’s not happening or that you can change it with enough hard work, you don’t have to endure painful feelings caused by this reality, she says. I mean, it’s a lot easier to obsess over place settings and holiday decor than to accept that family time isn’t what you’d like it to be. Whether you call it denial or delulu, it’s a way to feel less terrible. 

Radical acceptance, on the other hand, would look like coming to terms with the fact that your family is a chaotic mess, that you feel really sad and frustrated when you’re with them, and that no amount of holiday cheer will change that. Then, knowing that your historically sucky family will likely behave the same this year, you can make choices that protect your peace. You could preemptively schedule therapy sessions right before and after your holiday break, suggest activities that get you all out of the house (movies are a great way to kill time without talking), or shorten your trip (or cancel it altogether). Choose your own sanity-saving adventure! 

What isn’t radical acceptance?

To the untrained eye, radical acceptance can sound like condoning bad behavior, pretending everything is fine (see: toxic positivity), or being apathetic. The difference between all of these and radical acceptance is that the latter includes feeling your feelings and taking action based on those feelings. 

Take toxic positivity for example. Unlike radical acceptance, toxic positivity means keeping up a positive attitude no matter the situation or what you’re truly feeling. It’s holding onto a no-bad-vibes mentality, even when you want to cry. 

With radical acceptance, you first accept what’s happening and the tough emotions (fear, anger, anxiety) that come with it, says Gordon Gooding, LCSW, ACSW, a licensed therapist and the founder of Gooding Wellness Group. With a clearer picture of what’s going on and how you feel about it, you’re better equipped to take action. You’re making moves based on reality—not what you hope will happen, Gooding adds.

Likewise, radically accepting a situation doesn’t mean you no longer care about it. It’s kind of the opposite. You’re facing the issue and your feelings about it head-on because you do care. Then, with those facts and feels in mind, you can decide the best way to move forward. 

Maybe that means disengaging from the situation (see: stalking your ex’s Instagram), but it could also look like taking action (especially if the things stressing you out are massive issues, like climate anxiety or political drama). 

How does radical acceptance work?

It sounds like a magic trick, but it’s not. The idea is: The more we deny or avoid the truth of what we’re going through and our feelings about it, the harder it is to move forward and find some peace, says clinical psychologist Nina Polyné, PsyD. When we try to work around what’s really going on or try to change it, it usually just triggers more anxiety and uncomfortable feelings, she adds. In Dr. Polyné’s experience, that can even manifest as physical symptoms like stomach pains or fatigue.

It makes sense. When you keep trying to ignore something that sucks or trying to change someone who doesn’t want to change, you’re bound to feel extra terrible when you’re eventually confronted with the reality of the situation. In short, resisting the truth just makes us feel worse. Instead, when you acknowledge and react to what’s actually happening without judgement, you can make choices that align with what’s really going on, says Dr. Polyné.

Of course, depending on the situation, the radical acceptance wizardry might not happen all in one go, according to the experts we spoke with. Most of the time, you’ll have to sit in your feelings for a while before you achieve acceptance and make changes accordingly. That’s totally normal.

How to do radical acceptance

First, it’s important to know that radical acceptance is a skill, which means it’s something you have to practice over time, says therapist Sage Grazer, LCSW. That’s especially true if you’ve become a pro at avoiding uncomfy feelings or sugarcoating bad situations, she adds.

Step one is facing the issue. “Instead of putting energy into ignoring, denying, or wishing it were different, you can redirect it toward acceptance and making choices that align with the present,” Grazer says.

There are a few ways you can do that. Journaling is a solid option, says Minaa B. She suggests journaling about whatever circumstances are hard for you to experience. Maybe it’s a conflict at work, a relationship with someone in your family, or a fight you keep having with your partner. Ask yourself: What’s so hard about this situation and why is it so hard for me to make peace with it? Then, write about what fears this problem brings up (what are you afraid of happening?) and why you’re having such a hard time accepting it. Journaling out your answers and seeing what comes up is a great way to confront your thoughts and feelings instead of avoiding them, Minaa B. adds. 

You can tackle the same questions with a trusted friend or a therapist if you’ve got one. “Healthy venting can help you embrace what’s going on and validate that your feelings are justified,” Minaa B. says. 

While acknowledging how you’re feeling is an important part of radical acceptance, you also have to move on to the “OK, now what?” phase, says Gooding. That’s step two. 

To start troubleshooting, even if you haven’t totally gotten to a place of complete acceptance, imagine yourself after you’ve made peace with the situation. What would your life look like if you knew this thing would never change? What would you do differently than you are now? This goes back to Dr. Linehan’s message that life can still be worth living even in the presence of painful events.

For example, say you know that your family’s political talk are going to come up at the white elephant swap this holiday season. How can you prepare or plan ahead for that experience knowing it happens every four years or so? Do you come prepared with a list of ways to change the subject? Do you find an ally in the family to commiserate with afterward? Do you skip the party altogether? Radical acceptance can help you feel less triggered when those hard-to-endure moments happen and more equipped to take them on. A double whammy.

All of the therapists emphasize that this isn’t a one-and-done type of thing. Especially if a situation is particularly devastating. Chances are you’ll have to keep accepting what happened/is happening, reevaluate your feelings, and adjust your coping skills and response as needed. 

If it feels uncomfortable at first, that’s OK, Dr. Polyné says. But you’ll know you’re making progress when you start to notice small shifts in how you feel about the situation and how you respond to it. 

Having trouble moving forward? That might be a sign that you’d benefit from the help of a trained mental health professional. They can give you tools to cope and help you get to the bottom of whatever’s blocking you from acceptance. 

Remember, radical acceptance doesn’t mean forcing yourself to be happy about a situation. It’s about facing it, acknowledging how you feel about it, and figuring out how to move forward. It’s not easy, but the reward is better than denial. It’s peace.

The post What Is Radical Acceptance and Can It Change Your Life? appeared first on Wondermind.

Explainer Link Copied 11.22.24

Is Quiet BPD a Thing?

The internal struggle is real. ByKara Cuzzone

Quiet BPD (or quiet borderline personality disorder) is the latest mental health term making the rounds on social media, and it seems to be referring to borderline personality disorder symptoms that are more internal than external. Kind of like how high-functioning depression is used to describe people who don’t necessarily seem depressed, quiet BPD is a label that’s used to describe those who have symptoms of borderline personality disorder, but they’re not outwardly obvious. Or, at least, they’re not outwardly obvious in all areas of a person’s life. 

That said, quiet BPD isn’t an actual diagnosis you’d find in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR), which can make all this a little confusing. That’s why we spoke to mental health pros who can explain what quiet BPD might actually be referring to and what to do if you think you have it. Turns out, it’s a little more complicated than you think. 

What is borderline personality disorder? 

Borderline personality disorder is a mental health condition that involves difficulty managing your emotions, a distorted sense of self, and impulsivity—all of which can negatively impact a person’s relationship with themself and others, according to the National Institute of Mental Health. 

When diagnosing borderline personality disorder, mental health professionals typically look out for signs like frequent angry outbursts, patterns of relationship issues, and self-harm or suicide attempts. Because of that, people who have borderline personality disorder are often unfairly described as dramatic, manipulative, angry, and attention-seeking, according to a small study published in Psychiatry Research Communications. Yeah, there’s a serious stigma here. 

Borderline personality disorder symptoms can show up in different ways, but all people with the condition experience chronic internal distress, confusion, and emotional dysregulation across multiple areas of their lives, explains Alexander Kriss, PhD, clinical psychologist and author of Borderline: The Biography of a Personality Disorder. 

Unlike conditions like depression and anxiety which tend to come and go over the course of someone’s lifetime, borderline personality disorder symptoms tend to remain constant until they’re addressed, he adds. 

In order to be officially diagnosed, you have to have at least five of nine symptoms outlined in the DSM-5-TR, which include the angry outbursts, relationship issues, and self-harm behaviors we mentioned above. There can also be symptoms like a persistently unstable sense of self, impulsivity that can be self-damaging, chronic feelings of emptiness, and going to great lengths to avoid abandonment. 

Because this is a personality disorder, the symptoms need to be part of an enduring pattern that starts in early adulthood—not something that comes and goes in episodes, like major depression disorder. 

So what is quiet BPD? 

Quiet BPD isn’t a clinical term or an actual diagnosis, but some people use it to refer to those who have some symptoms of borderline personality disorder without fitting the classic presentation, says Shireen Rizvi, PhD, clinical psychologist and founder of DBT-RU, a dialectical behavior therapy outpatient training clinic at Rutgers University. 

As with other non-clinical terms like high-functioning depression or high-functioning anxiety, quiet BPD seems to imply that these symptoms don’t impact people to a noticeable degree, at least from an outsider’s perspective. Hence the “quiet” label, explains Lauren Kerwin, PhD, a clinical psychologist who specializes in treating borderline personality disorder. 

For instance, instead of the loud, angry outbursts as the DSM-5-TR describes, someone with quiet BPD might direct their rage inward and become extremely self-critical. Or, instead of expressing a deep fear of abandonment by being clingy, a person with quiet BPD might isolate to avoid that feeling altogether, explains Dr. Kerwin. 

Plus, the more relevant and pervasive symptoms of borderline personality disorder can be harder to see from the outside, adds Dr. Kriss. Folks who have borderline personality disorder experience high levels of emotional distress, and many of them experience chronic feelings of emptiness, numbness, or dissociation (feeling detached from reality). 

They also tend to struggle with their sense of identity and are highly sensitive to criticism. These are all symptoms that exist on the “quiet” end of the borderline spectrum since others wouldn’t necessarily know you’re going through them (unless you say something). 

How can you tell if you have quiet BPD? 

The only way to know for sure is to seek out a therapist. Regardless of whether you’re experiencing symptoms like intense anger, self-harm, and relationship issues or the “quieter” internal issues like feelings of emptiness and patterns of confusion about your sense of self, seeking professional help enables you to manage symptoms, take care of your mental health, and improve your relationship with yourself and others.

Keep in mind that it’s also possible to have some symptoms of borderline personality disorder without meeting the official diagnostic criteria, so there’s a chance you’re in that boat. If that’s the case, you’ll still benefit from some of the same treatment strategies, says Dr. Kerwin. 

Just make sure to look for a therapist with a background in treating borderline personality disorder. There’s still a lot of stigma around this disorder—even among mental health professionals—so looking for someone who has experience helping clients with borderline personality disorder will help ensure that you get the care you deserve, says Dr. Kriss. One way to do that is by searching for a provider through the Borderline Personality Disorder Resource Center directory. 

How is quiet BPD treated? 

All presentations of borderline personality disorder—quiet or not—can be treated the same way. The most common treatment for borderline personality disorder is dialectical behavior therapy (DBT). Rather than examining your thought patterns and trying to change them like you do in cognitive behavioral therapy (CBT), DBT is all about learning specific skills to help you cope with symptoms. You’ll learn emotional regulation, distress tolerance, interpersonal effectiveness, and mindfulness, says Dr. Rizvi. And all of these techniques can be helpful, even if your symptoms are mostly the quieter ones. 

But therapy isn’t one-size-fits-all. If DBT doesn’t sound like the right vibe for you, or you try it and don’t feel like it’s a fit, there are other options. Mentalization-based therapy (MBT) is another fairly common approach to treating borderline personality disorder. It involves learning how to identify and understand what other people are thinking and feeling, since that’s something people with borderline can have a hard time with, explains Dr. Rizvi. 

There’s also transference-focused therapy (TFT), which involves exploring social roles and interpersonal relationships through your relationship with your therapist, and schema-focused therapy (SFT), which is all about helping you change unhelpful thought and behavior patterns. 

Therapy is the primary treatment method for borderline personality disorder but Dr. Kerwin and Dr. Rizvi agree that, anecdotally, medications like SSRIs or mood stabilizers can help treat anxiety and mood-related symptoms that go along with it. So that’s an option too.

The bottom line: If you’ve been suffering from borderline personality disorder symptoms in silence, know that you’re not alone. And you don’t have to meet some arbitrary (see:  noticeable) level of suffering to seek help. There are effective, evidence-based treatments that can help you feel better. In the meantime, there are a whole bunch of resources available through the National Education Alliance for Borderline Personality Disorder.

The post Is Quiet BPD a Thing? appeared first on Wondermind.

Pro Tips Link Copied 10.11.24

6 Things Your Psychiatrist Wants You to Know

We don’t just hand out meds to everyone we see. ByJessi Gold, MD, MS

Despite what you may have heard, psychiatrists aren’t all old white dudes in bowties, but they’re also (hopefully) not boundary-less people who blur the lines between personal and professional with their clients (thanks every TV show ever!). I’ve been a psychiatrist for nearly 10 years and I hear these misconceptions all the time, so I figured I should clear some of them up for you.

For starters, we’re not all the perfect picture of mental health all the time. I just released my first book, How Do You Feel?, which is inherently about taking care of ourselves as we care for others, and making time for you in the delicate balance of work and life. But even in this process of book promo, which should be exciting, I struggled. I had planned to be busy with my book and my new job as Chief Wellness Officer for the University of Tennessee System, but I hadn’t planned for my dog, Winnie, to be unexplainably sick, causing us both to lose sleep. I was trying to do press and prepare for this book release, acting like everything was fine. 

It wasn’t. I realized that to be true to my book and its mission (and, honestly, to myself and my core value of authenticity), I had to say that out loud. And I had to give myself time and space to be sad or anxious, even if it felt like I had no time or space for it.

Maybe it surprises you to hear that from a psychiatrist, but maybe that’s the point. We need to talk more about what it means to do the job, and how it affects us. I am happy to start.

So, whether you currently see a psychiatrist or you’re curious about what it’s like, here are a few things I think you should know: 

1. We don’t just hand out mental health medications to everyone we see. 

A lot of people who don’t have experience with psychiatrists (or who have had bad experiences with one), think our job consists of seeing you for five minutes, asking you a few questions, giving you drugs, and saying bye. And I’ve always hated that perception because that’s not what I do or what I was trained to do. 

Providing medication is part of what we do and is something that differentiates us from other mental health providers (see: psychiatrists vs. psychologists), but it’s not all we do. Most psychiatrists don’t offer traditional psychotherapy (or hour-long sessions of talk therapy) because of insurance reimbursement limitations, and because there are fewer psychiatrists than there are therapists. So, yes, the people I see are people who need mental health medications, but if someone doesn’t need medications, I’m not going to prescribe them. I might suggest they see a therapist instead, unless they’re OK with checking in on a less frequent basis.

2. Even if we aren’t your therapist, we do want to hear what else is going on in your life. 

A lot of psychiatry sessions also involve some therapy. Because you can’t just medicate life experiences away. For instance, if you come in and say, “I don’t know if this med is working, and also my boyfriend just broke up with me,” my job is not to just increase the dose. My job is to talk to you about how this breakup is affecting you and help you consider if and when to adjust your medication to your current situation. I’ll also teach skills, hand you cognitive behavioral therapy worksheets, and help you challenge thoughts, feelings, and behaviors when it makes sense. Side effects matter, sure, but so does your lived experience. Understanding a patient’s story is central to finding a treatment plan that works. 

Also, there’s no problem that’s too small to bring up. Sometimes I wonder if patients think we have competitive trauma Olympics, and that their problems have to be at a certain level to qualify to be brought up in a session. I’ve had patients say, “Gosh, I’m so boring for you.” And while you never need to worry about that, you should also know that we appreciate a “boring” session every once a while!  

3. We fully acknowledge that there is no magic pill for your mental health. 

Sometimes people come to me convinced that a certain medication will fix them. Unfortunately, our medications are imperfect in so many ways, even though I have seen them save lives. Finding the right mental health medication is a lot of trial and error, and we make decisions based on the specific person we’re seeing. Your health, your medical history, your lifestyle, your genetics, and your vulnerability to certain side effects (among other things) all come into play. 

Time is also a big factor. According to the data, it’s recommended that you stay on one dose for six to eight weeks before messing with it. As a psychiatrist, it’s really hard to tell someone that it might be a few weeks before they feel a difference—or before we can reassess the dose or the type of medication. Especially when they are incredibly depressed and finals are next week. And yet, we try to find the balance.

In the meantime, we might make regular check ups with you to assess for side effects and hear how things are going, supporting you along the way. We might not always change a med or a dose, but we can still help (or at least validate your frustration!).

4. We’re not your friend, but we also don’t hate you. 

Despite what you may see in TV shows and movies, your psychiatrist probably won’t take you out for coffee and a hike—and that doesn’t mean they don’t like you! But boundaries are key to successful therapy and psychiatry. I think about my patients all the time, but it’s not because they’re my friends, it’s because I care about them as people. And you can care about people and want to help them succeed without wanting to go have a drink with them or wanting to hang out with them. Even if you seem friendly with your therapist, there is an inherent unequal power dynamic there. 

If you see us in public, know that we’re not going to blow up your spot and that we’ll follow whatever lead you set (all mental health professionals are taught this, by the way). So you can choose to come up to us and say hi or ignore us entirely. I’ve had it all ways, so just know we don’t ignore because we hate you—we ignore because we’re supporting your privacy.

5. Don’t be embarrassed to bring up something you saw on social media. But do keep an open mind. 

I get it, you’re scrolling on TikTok and the algorithm shows you video after video about the same mental health condition or symptoms you can relate to. So you go to a psychiatrist and tell them you’re pretty sure you have this diagnosis and need this medication. 

I appreciate that you researched this, that you got curious about yourself, and that you’re bringing this to a doctor—which is a very important step because a lot of people just take the label and run with it. But, when you take that step, be aware that we might not tell you what you want to hear, and that might feel invalidating but that’s never our intention. 

When someone comes to me with a diagnosis they heard about on social media, I’ll ask them what it was about the videos that resonated with them. I really value the fact that you have access to more mental health information, but the way that something is talked about on social media (or even in your conversations with friends) isn’t always how we would talk about it clinically. And that doesn’t mean that we’re questioning your experience or what you heard or saw. 

I love when my patients are informed and curious, but I also know that the internet can be a noisy, crowded place with a lot of opinions and personal anecdotes that don’t always line up neatly with the data. So if you saw something online that resonated with you, don’t be afraid to bring it up in a session, and try to keep an open mind. 

6. Psychiatrists are real people with real problems too. But that doesn’t mean we can’t be there for you. 

Your psychiatrist probably sees a therapist and/or psychiatrist too. We all need to unload on someone, and even the professionals can’t (and shouldn’t) treat themselves. I’ve learned that just because you know and believe in something, that doesn’t mean you can easily apply it to yourself. I don’t stigmatize patients who are on medications, but it turns out I stigmatized myself and had to work on that. Similarly, I was really burned out and I—just like many other people—was convinced it had to be a physical illness, despite the fact that I swim in mental illness all day and give talks on burnout weekly

You might read my book and think, Geez, mental health pros are not OK. My problem’s not important enough to add to theirs, or My problem’s too much and they’re not going to be able to handle it. But here’s what I want you to remember: We do this job because we chose this job. And if we show up, it’s because we can. 

There might even be times when your psychiatrist discloses something that’s going on with them (like if they have to take time off for a death in the family) or times when you know they’re going through it too (like in a worldwide pandemic). It’s natural and normal to ask how we’re doing, but you also don’t have to—this time is yours, and if we showed up to work, it’s because we feel equipped to help you. 

And, personally, I would want to see a psychiatrist who got meds if they needed meds and got therapy if they needed therapy, because it shows that they actually are taking care of themselves too. 

It might have taken me a little while to practice what I preach, but it has made me a much better doctor for it.

The post 6 Things Your Psychiatrist Wants You to Know appeared first on Wondermind.

Worksheet Link Copied 10.10.24

10 Questions to Ask a Therapist Before Your First Session

Quick question: How much will this cost? ByWondermind

So, you did it—you found a therapist that seems like a good fit for you and they’re taking new clients. That’s great news!

*Pause for well-deserved celebration here!*

But before you book your first appointment, it’s a good idea to get a little more information about their process, their expertise, and their fees (among other things!). Most therapists will let you to schedule a free phone consultation, either with a specific therapist or with someone who handles scheduling for the entire practice.

This phone call (which may only last 10-15 minutes) can help you get a sense of what to expect and give you time to clarify any insurance or billing questions you may have. If you don’t see this advertised on their website, try emailing or calling them to ask about it. And if they don’t offer it, they should be willing to answer some key questions via email before you make an appointment.

Not sure what to ask? Here are 10 crucial questions to ask a potential therapist before your first session. Heads up: You can also scroll down for a PDF version you can print or save to your phone.

1. What mental health concerns and/or conditions do you specialize in?
   
2. What kind(s) of therapy do you specialize in?
   
3. How would you describe your approach to therapy?
   
4. Do you offer in-person therapy, teletherapy, or both?
   
5. Do you take insurance? And, if so, do you take my insurance?
   
6. (If they take your insurance) Can you provide the billing code you would use for our visits so I can verify with my insurance company what I’ll be charged?
   
7. (If they don’t take your insurance) How much will I be charged for each visit? Can you provide a superbill for my insurance?
   
8. (If they don’t take your insurance) Do you offer a sliding scale rate? If so, how do I know if I’m eligible for the sliding scale rate?
   
9. What is your experience with clients who are  _________?
   Fill in the blank with whatever aspects of your identity you would prefer your therapist have experience working with. For instance: your gender identity, your sexual orientation, your religion, your race, your ethnicity, your age, your profession, etc.
   
10. If my primary concern is ______, what might your treatment plan look like for this? 

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