Start here:

• Use your insurance provider’s website to search “behavioral health” or “mental health”

• Search online directories (like Psychology Today)

• Ask your doctor or school for referrals

What to look for:

• Someone who works with your age group or situation

• Specialties (anxiety, depression, trauma, etc.)

• Availability (this matters more than people think)

What people don’t tell you:

• You might not find the right fit right away — that’s normal

• It’s okay to try a few therapists

• The relationship matters just as much as the credentials

You are allowed to choose someone who feels right to you

First session:

• You’ll talk about what’s been going on

• They may ask about your history, stressors, and goals

Ongoing sessions:

• Talking through thoughts, emotions, patterns

• Learning tools to manage what you’re experiencing

• Building awareness over time

Important to know:

• You don’t need to “perform” or have the right words

• It can feel uncomfortable at first — that’s okay

• Progress is not always linear

Therapy is not about being “fixed” — it’s about understanding yourself

If you’re a parent or student:

Start with:

• School counselor

• Social worker

• Teacher (if you’re not sure who else)

What to say (simple version):
“I’m noticing my child/student is struggling and I’m looking for support. What options are available?”

What schools can offer:

• Counseling support

• Behavioral or emotional interventions

• Evaluations (if needed)

• Referrals to outside services

What people don’t know:

• You can ask for support — you don’t need to wait

• You can request meetings

• You are part of the process

Schools are a starting point, not the only option

What it can look like:

• Big emotions or frequent meltdowns

• Withdrawal or shutting down

• Behavior changes at home or school

• Trouble sleeping, eating, or focusing

Where to start:

• Talk to your child without pressure

• Reach out to the school

• Contact a therapist or pediatrician

What matters most:
Early support makes a difference
Behavior is communication

You don’t need a diagnosis to ask for help.

How Insurance & Payment Works

This is one of the biggest barriers — let’s simplify it.

Key terms (keep it simple):

• In-network: covered by your insurance (usually lower cost)

• Out-of-network: may cost more or require reimbursement

• Copay: what you pay per session

• Deductible: amount you pay before insurance fully kicks in

What to do:

• Call the number on your insurance card

• Ask: “What mental health services are covered?”

• Ask: “What is my copay for therapy?”

What people don’t know:

• Many therapists offer sliding scale (reduced fees)

• Some community programs are free or low-cost

Cost should not stop you from exploring options.

Reaching out can feel like the hardest part — especially if you don’t know what to say.

Here’s a simple way to start:

If calling or emailing a therapist:
“Hi, I’m looking for support for [myself/my child]. I’ve been experiencing [brief description — anxiety, stress, behavior changes], and I’m wondering if you’re accepting new clients.”

If contacting a school:
“Hi, I’m reaching out because I’m noticing some concerns and would like to understand what support options are available.”

If calling your insurance:
“Hi, I’m looking to understand my mental health benefits and how to find a provider.”

What to expect after reaching out:

• You may need to leave a voicemail or wait for a response

• You might be asked a few initial questions

• You may be placed on a waitlist — this is common

What people don’t tell you:

• You don’t need the “perfect explanation”

• You are allowed to ask questions

• You are allowed to follow up if you don’t hear back

Reaching out doesn’t have to be perfect — it just has to happen.