Almost 6 million Russians sought professional psychological help in 2014. The figure seems impressive, but it is only 4% of the population. Data collected Do Russians go to psychotherapists? FOM, and so far they remain the freshest.
78% of respondents then indicated that they did not turn to anyone for advice in personal matters. Nevertheless, the vast majority of those who used the help of a psychotherapist were satisfied with the result (three out of four people). There is therefore reason to believe that the picture may have changed significantly over the past few years.
In addition, online psychotherapy services began to appear. Blogs, on television, and in popular science books increasingly talk about how important it is to maintain mental health and not keep problems to yourself. Let's figure out what problems psychotherapy solves, how much it costs, and how to recognize a bad specialist.
Set your goals
You should see a specialist if you have been experiencing emotions that cause you discomfort for a long time. For example, you are angry at someone and you can’t stop thinking about it. You envy, you get jealous, you get bored, you get upset... And it keeps you too busy. Distracts from other things that would bring joy, and not sow melancholy or anger.
You spend hours looking at your ex's pages or scrolling through your Instagram feed. You drink too much at parties on Fridays. Psychotherapy in this case will mean that you are already tired of wasting time on this. And you are ready to move forward.
When you arrive at the reception, you will definitely be greeted by silence. It is important for a psychologist or psychotherapist to know where you start, what problem you came with. To effectively spend your paid time, identify in advance what exactly is bothering you. You can do this item by item in order of priority.
Transport accessibility
How to choose a psychologist in Moscow or any other city? Perhaps this is not the main question, but still.
- How convenient is it for you to reach your psychologist?
- Psychotherapy often requires significant time and regular meetings. Can you maintain this regularity if you have to spend more than an hour each way on the way to the psychologist?
- And in winter, when it’s cold and you don’t want to go anywhere?
- And in the summer, when it’s warm and you want to take a walk and relax, and not stand in a traffic jam or shake in a minibus?
Unfortunately, this inconvenience can outweigh all other advantages, and you will interrupt your work.
Platforms like Helppoint completely eliminate this problem. Your online psychologist is available to you 24/7 in Moscow, St. Petersburg and wherever you are.
Avoid those who make promises
Psychologist, psychotherapist and psychiatrist are three types of specialists to whom we turn for help. Their services are paid differently, and their skills are supported by different levels of education. But they have something in common: neither of them will give you a recipe for happiness. And he won’t say that it’s okay to do it this way, but it’s not. Their task is to study your emotions and experiences, try to find the causes of negative experiences and suggest a trajectory of change.
“We program for success”, “We’ll get you married in 10 days”, “We’ll make you happy in a month” - these phrases should be red flags for you. It is better to ignore such consultations.
If you suffer from unrequited love or are unhappy with a sluggish career, a specialist will teach you how to stop doing this. And start feeling normal, and maybe even happy. Without a partner, without a dream job, but on my own.
How long has he been practicing?
Choice by experience. The first impulse will send you to a good, experienced psychotherapist who has seen a lot of things. And this really seems and is logical. He has dealt with a lot of clients, he knows exactly what works and what doesn’t, he knows his capabilities and will not make false promises, after all, adults have a wealth of life experience, which is also a good help in work related to people.
However, this does not mean that you should completely abandon the idea of working with a young specialist. If you are young yourself, you may find it easier to connect with someone your own age.
And in general, the success of psychotherapy is greatly influenced by this invisible connection, which is either established or not. And this does not always depend on the experience of the psychologist.
Select specialist type
Psychologist-consultant
Graduate of the Faculty of Psychology. He has no medical education. And he has no right to make diagnoses or prescribe medications. Works with mentally healthy people who find themselves in difficult emotional situations, experiencing crises and dissatisfaction with themselves.
A psychologist will study your character and behavior and help you find a way out of specific conflicts in friendship, family or team. In addition to private practice, such specialists can work as consultants in schools and universities, banks, clinics, the army and, for example, in factories.
Psychotherapist
Doctor with postgraduate training or specialization in psychiatry. In comparison, a consulting psychologist looks more superficially and solves only a specific problem. He works with an emotion or behavior that the client is not happy with in himself. People rather come to a psychotherapist with some suffering, for which in therapy they look for the true cause. This requires deeper and longer work.
If the main tool of a consulting psychologist is skills and techniques, the main tool of a psychotherapist is himself.
This is a person who is ready to listen and not judge. He applies his knowledge of psychology to find the true basis of the patient's worries.
Psychiatrist
A doctor who treats mental disorders in cases where there are organic changes. And where a simple conversation will not help the matter.
For example, depression is most often successfully treated by working with a psychotherapist. But sometimes clinical depression is detected, in which the system of reward and dopamine production is disrupted. Then a person is basically unable to experience joy. It is the psychiatrist who diagnoses this and selects medications. So it is with other mental disorders, in which changes occur at an organic level and treatment requires medications.
Qualification
How to choose a therapist based on his qualifications? Psychotherapists spend years and years on their training. Ask him about his education.
- Does he have a diploma in higher psychological education, or perhaps he defended his PhD thesis?
- Where exactly did he receive his diploma, in what educational institution, in Moscow or in another city or country?
- Does he have a certificate of qualification? In what method does it work? Which psychotherapeutic school does he belong to?
No, these are not idle questions, education is a tool with which a given specialist will make your life better, or not. Quality education is one of the answers to the question of how to choose a good psychologist. Each Helppoint psychologist has at least a higher education in psychology and 3 years of work experience.
If you ask a psychologist about education, and he has nothing to hide, and at best, has something to brag about, he will be happy to answer all your questions and clarify unclear points. If this is not the case, this is unlikely to be your person.
Look for those who undergo regular supervision
Psychotherapists themselves go to psychotherapists. As we noted above, their working tool is their own consciousness and personality. But from time to time the settings get lost, and then calibration is needed.
There comes a time when a psychotherapist or psychologist goes to his supervisor. This process is called supervision.
They do this for two purposes: to get an additional opinion on cases from their practice and to get advice on personal problems. Supervision is important because it allows the specialist to “reset to zero” and not unconsciously blame his problems on clients.
The frequency of supervision varies from person to person. Different schools of psychotherapy recommend conducting them from once a month to once a year. In Russia, this practice is not enshrined in regulations. Therefore, it is impossible to oblige a psychotherapist to undergo supervision.
Pay attention to the specialist's membership in various organizations. Some of them require their representatives to undergo supervision. The easiest way is to openly ask the specialist you have chosen if he undergoes this procedure. By his reaction you can understand his attitude towards his work. Avoid those who say they don't need supervision.
How to choose a psychologist/psychotherapist?
In the last article and in the channel that I run about psychology and soft skills in IT (PSYvIT), the question is often raised - how to choose a psychologist? What to look for? What's important to remember? I already wrote about this in short notes, but I decided to reveal these recommendations in detail in the article. So: how to choose a psychologist and how to even understand that it’s time to contact him?
A psychologist is a specialist in the helping profession. Its activities are aimed at helping to cope with difficult situations. There are a few additional concepts that are important to consider here. This is especially true in Russia, where the legal status of psychology is still in limbo. Within the framework of the article, I will consider the work of a psychotherapist according to European standards and call him a practicing psychologist. Because this formulation is more familiar to many of us.
What kinds of psychologists are there?
So, there are several types of psychologists.
A psychologist is a specialist who provides consulting services. As a rule, these are 5-10 meetings. These are specialists who work with the norm. And they don’t have to deal with complex, deep-seated cases. In our country, it often happens differently, but when choosing a specialist, it is important to pay attention to this. I will reveal this point a little later.
A psychotherapist (that’s what he’s called according to European standards) or a practicing psychologist is a specialist whose help is aimed at deeper development. Can provide support and assistance for disorders, but only with support from a psychiatrist or psychotherapist with a medical education. These are specialists with higher education who have undergone additional training (and often more than one) in the field of psychology. Typically, as part of some kind of therapeutic approach. For example, psychoanalysis, Gestalt therapy, etc.
A psychiatrist (in Russian standards can also be called a psychotherapist, but there is a difference in the area of practice) is a specialist with a higher medical education. Conducts diagnostics and prescribes treatment. Only he can recommend medicines of any kind. Can provide psychotherapeutic work. As a rule, for this purpose he has additional education.
And here we can pay attention when choosing a specialist to the following points:
- availability of higher education and what kind of education it is,
- presence of additional long-term education,
- therapeutic approach in which the specialist works.
This is where let's return to psychologists who work within the framework of advisory work, not therapy.
In our country, as a rule, these are young specialists who have graduated from a university, have not yet gone through the process of obtaining additional education, but have already started working. You can contact them, but you should pay attention to your feelings. With trauma, crisis, grief or burnout, it is recommended to go to a psychotherapist (practicing psychologist). The psychotherapist works in different modalities and approaches. I will not dwell on them in detail, because... in fact, based on my knowledge and experience, I can only speak about existential analysis, but let’s list the most famous of them so that you have a reason to read about each one. In addition to the already mentioned existential analysis, there is cognitive behavioral therapy, client-centered therapy, psychoanalysis, Gestalt therapy, narrative therapy, etc. When choosing a specialist, it is worth studying his method of work and understanding how suitable he is for your request.
Don't be afraid to ask the specialist himself about this. Read articles about the differences in approaches. There are quite a lot of them now.
Pay attention to where the specialist studied (after all, there are those who only read books) and how long it took.
Why is education important and why are books not enough? Because education involves many hours of practice. So many. Really really. And in this practice, as a rule, there is a supervisor who corrects and guides. There is a lot of reflection, a lot of analysis of your questions, answers, actions. Some approaches even analyze how you position yourself in a chair.
Psychologists and psychotherapists undergo supervision and their own therapy during training. This is an important part of becoming a professional for these specialists. It is important to work through your feelings, be able to reflect on your life and, as a result, separate your experiences from those of the client. Supervision is also necessary. It examines how a specialist constructs work. If we draw an analogy with development, this is a kind of code review. Essential for growth and efficiency.
Therefore, when choosing a psychologist or psychotherapist, if he does not indicate this on the page, ask him if he undergoes personal therapy and supervision.
These are correct questions to ask these specialists. Some approaches tend to undergo supervision on specific topics. As a rule, the specialist indicates this in his questionnaire. (And this speaks to his even greater preparation in this topic).
It is important to pay attention to where the specialist sees and how he organizes his work.
The Code of Ethics does not allow meetings with clients in cafes, parks and public places. Psychotherapeutic work is a very intimate process. It is important that work is organized in such a way that this intimacy is not violated. And the client could feel safe and comfortable.
A psychologist cannot persuade a client to work with him. Cannot offer its services without a request. Some approaches do not allow any communication between the client and the specialist outside the office. For example, if you stop going to meetings, a psychologist cannot write to you: “Where did you go?” Most approaches prohibit friendship or close relationships with the client. No romantic or sexual relationships allowed. You also need to pay attention to all this when choosing a specialist.
What request should you come to a psychologist or psychotherapist with?
With anyone.
If you feel that there is anxiety, excitement, worries about work, home or the future, you can safely contact a psychologist and discuss strategies and some possibilities with him. If you had a difficult childhood, adolescence or period of growing up, you feel that there are some unresolved grievances, thoughts, etc., try contacting a psychotherapist.
Do this when experiencing grief, loss, or violence of any kind. Burnout. Fears and anxiety.
Living like a loser. Dislike for yourself, your body, your appearance. The same impostor syndrome. Fear of speaking. Fear of evaluation. Painful perception of criticism. As you can see, the range of issues is completely different.
Very often team leads come to me who experience a feeling of helplessness or unfulfillment in their work. Because of this, there are often overworks, people place very high demands on themselves. The result is burnout. When we sort out this tangle, it may turn out, for example, that we were disliked in childhood. Or in adolescence they gave everything ready-made, depriving them of the opportunity to choose and fight. Or at a more mature age there was a difficult divorce, which eroded the feeling of confidence. These feelings need to be sorted out in order to make some changes in life and change its quality.
And another question that is often asked is whether a psychologist needs to understand IT?
It is difficult to answer this objectively. When a specialist has an understanding of the environment in which the client lives and works, this is always a plus. Especially when discussing work issues. IT has its own specifics, just like any other area. Understanding market dynamics, requirements, culture - all this simplifies the dialogue. However, it cannot be said that without this, your work with a specialist will be ineffective.
Total
Working with a psychologist is a labor-intensive process that sometimes requires courage.
But working through the issues that bother you makes it possible to see your life from a new perspective. When working with a specialist, talk about the feelings and experiences that arise in the context of your work. This will help you and the psychologist build contact.
And one more thing: we are not always able to find our specialist right away. Sometimes this takes a lot of time and sometimes the search turns out to be painful. Don't think that psychologists are any different from other people. And since one could not be effective, then the rest will not help. The human factor works always and everywhere.
A therapeutic relationship develops between the client and the specialist, which requires attention, time and willingness to be in it. This doesn't always happen quickly. Relief from work does not come overnight. You may feel angry at your therapist at times. Or don't want to come. Understanding that a specialist is right for you comes from a feeling of security and the opportunity to be in contact with a specialist. And this takes time.
And I wish you that this relationship will work out well for you.
Don't be fooled by advertising - explore your options
The most reliable guide remains word of mouth. Pay attention to specialists who are recommended to you by friends and acquaintances.
In addition, having chosen the type of specialist, determine what level of education you would like to see from him. Research which psychology departments are the most reputable in your area.
Browse several search engine pages. Look for those who work in a location convenient to you. Write down the prices of their services and the length of the sessions. This will allow you to set your own spending limits. So as not to worry at the reception that you are overpaying.
Determine for yourself the frequency of appointments
No matter how competent a specialist is, he is interested in you coming to him on an ongoing basis. And they did this as often as possible. However, regularity of sessions does protect the client and makes therapy more effective.
The ideal start is one to two sessions per week.
It all depends on the depth of the problem you came with. And the intensity of the suffering it brings you. After the first month, the frequency of visits may become less frequent.
It is impossible to predict in advance how many techniques will be enough. However, by listening to your feelings, already during the therapy process you will be able to determine the optimal frequency and number of sessions for yourself.
Remember that you always have the right to stop therapy. If you want to pay for a course of sessions right away, make sure at a trial appointment that the specialist is right for you. And you and he are on the same wavelength.
In the United States, where psychotherapy services are the norm of psychological hygiene, the discussion about abuse of trust by doctors is gaining weight. Psychotherapists convince clients that if they quit sessions, they will become unhappy. Is this what In Therapy Forever addresses? Enough Already attention of The New York Times.
According to a 2010 study cited by the newspaper, 42% of people undergoing psychotherapy need from 3 to 10 sessions. Only 1 in 9 people require more than 20 sessions for a course.
For these 11%, therapy becomes a dead end. Research shows that often the longer the therapy, the less likely it is to be effective. But psychotherapists refuse to admit defeat.
The New York Times
Psychotherapy should not be overused. It doesn't have to last forever. It should be perceived as an effective tool to put things in order in your own head and move on. Already a calmer and happier person.
Set aside a budget
Assess your financial capabilities. Debt is unlikely to make you feel comfortable. The financial factor will indirectly determine the frequency of visits for you.
If you feel that your worries go beyond a specific problem and are more like suffering that you would like to leave, a series of sessions will be required. Schedule your therapy expenses for the month in advance. And cut back on others to fit a therapist into your regular budget and avoid surprises at the end of the month.
Do you feel trust?
One of the issues related to how to choose the right specialist is trust. Of course, if this is your question, “I don’t trust anyone,” the answer is no. Otherwise, there should be a feeling of trust and security. It will be finally installed later.
But, if you feel apprehension, mistrust, anxiety around the person who is supposed to help you, you probably do not need to choose him and it would be wiser to continue your search.
Try a free consultation
Free consultations are a good way to determine whether you need psychotherapy. If you are a student at a large university, there is probably a psychological service staffed by professors and graduate students of the psychology department. Pay attention to this.
In addition, many cities have municipal psychological services. As a rule, the downside of free consultations is not the quality. And the fact is that you need to make an appointment in advance. In some cases, even a month. But it is a great way to decide whether you want to continue and how much counseling you need.
It may turn out that you will find answers to all the questions that concern you in the first session.
The compromise may be online reception. In the US, such services have already gained popularity. There are only two of them in Russia - Yasno and Sreda. Both projects launched at the end of 2021. The price is comparable to offline methods.
Are you satisfied with the cost of the consultation?
How to choose the cost of a consultation? You may have a voluntary health insurance policy that covers the cost of the psychologist you choose. Seeing a therapist regularly is not cheap, and may require multiple sessions to be successful.
This is definitely valuable and important, you can really change your life. Investing in yourself is the most rewarding investment of all. But you probably don't want these investments to require more than half of your monthly income. And add financial problems to the worries.
The price of psychotherapy should be tangible, but not prohibitive. Fortunately, online platforms have emerged that provide you with the services of good psychologists at an affordable price. Online consultation is much cheaper than face-to-face meetings.
Watch out for the red flags of a bad specialist
The term “red flags” refers to significant situations that require your attention. Something to think about. If you notice something suspicious in communication, mentally put a red flag for yourself. If there are a lot of them, you will understand that the matter is unclean.
A significant reason to refuse a specialist is personal antipathy. It is inappropriate in choosing any other doctor from whom you only need his skills and responsibility. But this is important for successful psychotherapy, notes Finding the Right Psychiatrist and/or Psychotherapist Fredrik Neumann, MD.
Fredrik Neumann
Director of the Center for the Treatment of Anxiety and Phobias (USA), Doctor of Medical Sciences
The patient does not need to love the surgeon who performs the operation. But this is important in the case of a psychotherapist or psychiatrist. Therapy with a patient who dislikes you is impossible. Whatever the reason.
A red flag should be set if, after a short conversation, the therapist persuades you to enter into a long-term contract. Place the second one if he assures that if you quit therapy, you will lose all the results you have gained. And you will fall into the abyss of despair and misfortune. For this you can immediately give a third one.
As the supervisor of the Moscow Gestalt Institute Daria Ryazanova points out in an interview with Help yourself: how to choose a psychotherapist, you should not be alarmed if the therapist asks you to pay only for the last meeting in advance.
Daria Ryazanova
supervisor of the Moscow Gestalt Institute
The fact is that at some stage the client experiences resistance. This is due to the fact that the patient and the psychotherapist jointly reached some pain points. And when it hurts, you want to quit everything immediately. The money paid is usually a guarantee that this will not happen. And the client will break through the unpleasant stage.
It is also normal practice that you cannot get a refund for an appointment if you cancel it in less than 24 hours. This insures both the therapist and you.
“To understand whether a specialist is right for you,” says Ryazanova, “and to distinguish natural resistance from everything else, I would advise relying on the impression from the first two meetings. It should be quite positive. And if by the third or fourth time the euphoria gives way to rejection, then you need to break through it. And if both the first and second times you had serious doubts about the specialist, then it is better to change him immediately.”
Additional criteria
In addition to the mandatory criteria, you can analyze several additional ones. They are not so important, but sometimes even little things determine the success of treatment with a particular psychotherapist.
What will be a plus:
- academic degree;
- publications;
- certificates of attendance at conferences, seminars, trainings;
- additional education in other psychotherapeutic areas;
- membership in associations;
- work in specialized centers.
There can be no clear answer to the question of which psychotherapist is better - a man or a woman. If the problem is deeply personal, related only to your experiences, it is advisable to choose sessions with a specialist of the same gender. If the issue is an interpersonal conflict with a loved one, then with the opposite.
These recommendations will help you choose the right psychotherapist whose treatment will be successful and effective. However, most criteria are relative. So you shouldn’t evaluate candidates too harshly. After all, the results will largely depend on the client’s desire to change his life for the better.
