As I mentioned in my earlier post, I have accepted and deferred my admissions to Washington University School of Law in St. Louis. While WashU was never on my radar, I applied because I received a waiver fee and had read about WashU’s generous scholarships. Amazingly, when I was accepted to their law school, WashU also awarded me a full ride – something that would have never been possible without my high LSAT score. Studying for the LSAT for 1.5 years was not easy but I don’t regret it. Without this extra year, I would have never gotten accepted to T20 law schools nor would have been offered full scholarships. An extra year of studying in exchange for saving hundreds of thousands in loans? Not bad!
In this post I want to focus on how I managed to stay motivated, because let’s face it, studying for the LSAT is hard. Studying for any standardized test is hard.
These tests, like the LSAT, GMAT, GRE, MCAT, are also costly. A 5-week Kaplan LSAT Prep Course can cost you at least $1,190 and registering for the LSAT costs $180. Personally, I have probably spent around $1,100 on LSAT-related things alone. In addition to the monetary cost, standardized tests require a lot of emotional energy and time. Most people don’t have the luxury of solely studying for an exam – they are either in school or working. For this reason, I decided to work and live abroad in Spain while studying for the LSAT – my contract only required me to work 12 hours a week! To maximize your changes of scoring well on a standardized test, you must commit to preparing for it.
However, to stay committed, you need motivation. But how do you stay motivated? Motivation comes from the inside. Nobody can make you put in work and effort into something if you don’t want to. Motivation requires you to see a bigger purpose in whatever you do.
So how did I manage to stay motivated to study for the LSAT so many months?
Personally, by the end of my senior year, I knew that law school was for me. After taking a Constitutional Law class at FIU my senior year and visiting some law schools (ASU Law and UM Law), I was 100% sold on the idea of law. While the written law is black and white, its interpretation isn’t and I love this ‘gray’ area. There is not right vs wrong way to understand the law, only which interpretation is argued and defended better.
Applying to law school requires several things: the general application, transcript, LSAT score, letters of recommendations, personal statement, resume, and optional supplemental essays requested by individual law schools. By far, the most important components of the application are the quantitative elements: the GPA and LSAT score. GPA is something that can only be controlled while still at school. By the time I was set on law school, I had already graduated from FIU and my GPA was set in stone; I couldn’t change my GPA. However, my LSAT score was a blank slate – it was completely up to me and entirely in my control. Where I could/couldn’t go to law school would depend on my LSAT. Knowing the power of my LSAT score to influence my future didn’t intimidate me, it empowered me.
While in Granada, studying for the LSAT was my number one priority. It meant that for the most part, my life worked around my studying sessions. This didn’t mean that I spent all of my waking days studying; I practiced quality over quantity. I was motivated to study because I was empowered by the power I had to influence my future. However, as someone who has a history of depression, I knew that my depressive swings could come in the way of my motivation.
So, in order to be successful at my number one priority, I needed my mental health to be 110%. To do this:
1. I went to the gym 4/5 times a week. Exercising has always been fundamental in helping me manage depression and clearing my head. In Granada, I generally went to the gym straight after work. Even when I didn’t feel like going to the gym (whether it was because I was having a bad day or just feeling lazy) I still showed up and maintained the habit of going to the gym.
2. I ate healthier. Contrary to the produce available in the United States, fresh fruits and vegetables are noticeably cheaper than processed food in Spain. I took advantage of this and usually meal-prepped salads and fruits salads to be read to eat.
3. I knew my excuses. As humans, we’re incredibly good at finessing our way out of things we don’t really want to do. I, for one, try to convince myself that I can’t workout if I feel hungry because ‘I don’t have enough energy’. To counter this self-made argument, I grew accustomed to eating more often and carrying around snacks (like fruit salads, granola bars, and yogurts).
Moral of the story: don’t finesse your way out of things you know that you need to do. Develop habits that ignore these inner excuses. Ignore the voice that’s giving you excuses and DON’T negotiate with it.
4. I did something social at least 1-2x a week. Based on my experiences with learning to manage my depression, I noticed a correlation between my mental state deteriorating and growing anti-social. As a result, I made an effort to go out and socialize weekly.
5. I often took the time to explore Granada. As important as it is to focus on the future, never forget to live in the present. I wanted to constantly remind myself how of lucky I was to live in Granada, a picturesque city with a colorful history. I made sure to take advantage of free walking tours, museums, the different neighborhoods, and trying different restaurants.
Unsurprisingly, sometimes I failed at doing the things I needed to do for my mental health. However, knowing that I had several safeguards in place for my mental health meant that it was okay if one or two of them fell through.
Unavoidably, there were times when I didn’t want to do anything at all. In due time I learned to not beat myself up over the lack of productivity during my depressive swings. In these situations I compromised with myself: I wouldn’t look at LSAT material for 2-3 days and instead did others things like explore, read, or just got out of the house. I tried to avoid Netflix, which made me feel stagnant and lazy. I’d get back into my LSAT mode by doing a section a day until I finally got back into rhythm. Patience and persistency are key. It’s important to be kind to yourself – don’t push yourself too hard but never lose sight of your goal.
I reminded myself daily that I wanted to achieve the best LSAT score I could possibly get. Studying for the LSAT while dealing with a mental health issue is hard but not impossible. It just requires a little more grit and knowing yourself. Ultimately, it comes down to how bad you want it. Remind yourself what you’re doing and why you’re doing it.
Studying for the LSAT was not a breeze, but it was certainly worth it!
A lot has changed and happened in the past few months. Between making life changing decisions and rearranging my personal priorities (all of which I’ll get into in my future posts), I have been MIA on my blog. After so many months of LSAT and law school preparation, I needed to decide where and when I’ll go to law school. After a lot of back and forth and soul-searching, I decided to accept my admission to Washington University School of Law at St. Louis. However, I wasn’t ready to leave Spain this past summer to start the next chapter of my life. In a fairly last minute decision, I made up my mind to defer my admissions and spend another year in Málaga.
Besides having the support of friends and family during this time, I was lucky enough to see a therapist through BetterHelp – an online counseling service that allows you to have therapy sessions online. As someone who travels a lot, I immediately recognized the appeal of Betterhelp – it was convenient. Traditional therapy requires you to be settled down so that you can maintain a consistent relationship with your therapist. The last time I saw a therapist was during my time at Florida International University – from the spring semester of my freshman year to the end of my junior year. After that, I didn’t bother looking for another therapist, especially when I moved to Spain. While I had health insurance in Spain, I didn’t want to speak to a therapist in Spanish nor was I highly motivated to find and pay for an English-speaking therapist. It wasn’t until Betterhelp reached out to me as mental health blogger and shared their services that I went back to therapy.
How does Betterhelp work?
My first step with Betterhelp was filling out a questionnaire about my mental health. It was primarily multiple choice with a written part to write about myself and my struggle/history with mental health. Once I completed this, Betterhelp matched me with a therapist. Betterhelp sent my future therapist my information and she later reached out to me. She gave me access to a calendar to set an appointment. Due to a difference in time zone, none of my therapist’s available times worked for me. Fortunately, I worked with my therapist to find a time that worked for the both of us.
It could happen that the therapist you’re matched with doesn’t work for you. If you don’t like your therapist or don’t find your sessions not helpful, Betterhelp encourages you to let them know so that they can pair you up with someone else. Therapy is a personal experience and our journeys are unique, so it is totally okay to want a therapist that makes you feel comfortable.
My personal experience?
I entered my first session with my therapist with some suspicion. I think most people are more guarded when meeting with a counselor, a person who is paid to listen to our problems. However, I think speaking to a stranger about my personal issues via webcam seems less intimate and personal. Luckily, I warmed up to my therapist within the first two/three sessions. Our discussions were casual; it felt as if I was speaking to a friend and perhaps it was easier than speaking to a friend, knowing that as a paid professional, she wasn’t burdened by listening to my issues. She asked a lot about my childhood and my relationship with my parents, guided by the overall belief that our childhood experiences, despite how minor they seem, greatly influence how we currently act and think. Overall, my Betterhelp therapist helped me tap into my subconscious and provide insights that I wouldn’t have realized otherwise.
My final thoughts…
Betterhelp is an amazing concept. While I was lucky enough to try Betterhelp for free as a mental health blogger, I truly see the value and potential for Betterhelp to help thousands of people. It allows you to continue therapy regardless of where you are in the world, so there’s no excuse not to go to therapy! With more than 3,000 therapists partnered with Betterhelp, I’m confident that anyone can find a therapist that works for them. Not only do you have video sessions with your counselor, but you can also write to them at anytime through an online chatroom. 24/7 accessibility allows you to access your therapist for when you need him/her the most. It also allows you to change therapy session times in case anything pops up.
While Betterhelp is pricey, there is no price that can be put on mental health. The value of recovery and having someone help you along the way is invaluable. And the possibilities of leading a healthier life is worth it.
Pricing for BetterHelp is fluid. It costs between $35-$65 a week, billed monthly. This price varies by location which includes unlimited messaging, which compares to the $75-$125 per session cost of a typical counselor.
However, thanks in part to a partnership with Betterhelp, I can give my readers a one week free trial through this link!!!
I highly recommend taking advantage of the 7-day trial to know if Betterhelp works for you. It certainly works with my lifestyle and helps me keep up with my mental health. If you have any questions please let me know!
As some of you know, last year I worked as an English Language Assistant (or an Auxiliar) in Granada, Spain. I was living in Granada for nine months, between September and June. From the beginning of my stay in Granada, I knew that I’d be delaying law school for another year. While I loved working in Granada and fell in love with the city itself, I ultimately opted to leave the city. I decided to continue working as an Auxiliar, but in a different Spanish city: Malaga.
Where is Malaga?
Malaga is only 1.5 hour car ride south of Granada. It’s a large coastal city that sits on Spain’s ‘Costa de Sol’. Known for it warm weather and beaches, Malaga is a popular destination for both expats and summer tourists. I arrived to Malaga in late September, and even then, I was able to enjoy beach weather up until the end of October. Like Granada, Malaga has a rich history and can be dating back to 770 BC when it was established by the Phoenicians. (Malaga is one of the oldest cities in the world – more than 2,800 years old!)
Where do I work?
Unlike in Granada, where I worked in a high school in a nearby town, I’m currently an Auxiliar for two different primary schools in the Huelin neighborhood of Malaga. I work at one school on Mondays and Thursdays, and at the other school on Tuesdays and Wednesdays. In both schools I mainly work in first, second, and third grade classes (with students aged 6 to 9) during the social and natural science lessons. The obvious downside to working in two schools is not being completely submersed in one school community. However, its been an educational and interesting experience to compare and contrast two public primary schools. Also, the teachers and students in both schools are wonderful!
How do I like it so far?
My experience in Malaga has been a blast! While I miss Granada, I’m glad I made the decision to move here. I have many good friends and my school schedule is organized a lot better than my previous one in Granada. I live a few minutes from the beach, so I love taking walks or sitting down for a coffee along the coast. I also signed up to a nearby gym that overlooks the water – so even working out isn’t that bad! One thing I definitely do not miss is Granada’s icy winter. Due to its location under the Sierra Nevada Mountains, Granada had a uniquely intense winter, unlike other cities in Andalusia. Thanks to the Mediterranean Sea, Malaga’s climate is fairly regulated, with winters unlikely to dip below 50F and with summers characterized by a permanent breeze.
Not only do I have the luxury of having the beach so close by, but I also live a 10 minute train ride from Malaga Airport. It’s the fourth biggest airport in Spain and as a result, it’s easy for me to snag great airfare deals. (Last month, I flew to Barcelona for the weekend for 25 euros roundtrip!)
Plans for next year?
After more than a year of studying for the LSAT, the plan is to finally go to law school this upcoming fall. While I’m still waiting to hear back from most law schools that I’ve applied to, I can say with 99% confidence that I will return back to the United States this summer. Ideally, I’d love to study law in NYC, but that remains to be seen. Once I get back all my acceptances/rejections and financial aid packages, I’ll be able to make an educated decision!
(If you want to read more about my experiences and advice when it comes to LSAT-studying, click here.)
For more on my time in Malaga and travels in Spain, stay tuned!
Depression is a fickle, heavy, but ultimately tameable beast. As many times as I have talked about depression on my blog, it’s important to repeat that you aren’t your depression. You are bigger, bigger and capable of so much more than what your depression allows you to believe.
Depression is hard to define, and in many cases requires the opinion of a therapist and psychologist, as well as a qualified doctor in order to get you the help you need. However, depression is as much a matter of the soul as it might be an imbalance of mental state. For this reason, keeping these small attitudes can help you on your journey:
Keeping The ‘What If’ Mindset
The ‘what if’ mindset is powerful, and it is especially important to use it in a positive manner. When you’re depressed, it’s easy to think “what if I’m always depressed”, “what if there’s no point in trying”, “what if I’m not strong enough to change”. However, as uncomfortable and unnatural it is to change that line of thinking, we must.
Instead of “what if I’m always depressed”, imagine “what if I can have a life where my depression doesn’t control me? What are all the things that I could accomplish”?
Instead of “what if there’s no point in trying”, think “what if, I commit to recovery and get better”?
Instead of “what if I’m not strong enough to change”, think “what if I am strong enough to do anything I put my mind to”?
The mind is a powerful thing and we are heavily influenced by our thought. While the presence of depression can be out of our control, we still have power to fabricate our thoughts. We have to power to create and imagine optimism. Be consistently optimistic long enough, and it will manifest into a stronger you that is more capable on taking on depression.
Progress Isn’t Linear
Progress is in no way linear. Remember that. No one has reached success without go through hiccups and failures along the way. Don’t think that you can soar into recovery in a linear fashion, you’re only human like the rest of us. Accept that progress will be bumpy and accept these bumps as part of the process, as difficult as they may be.
And now, let me introduce to one of my favorite mental health memes:
Finding Help Where You Can
You don’t have to go through your depression alone. Whether it’s talking to family, friends, a psychologist, confiding with someone is a powerful way to deal with your depression. Even if you don’t want to talk, there are also antidepressants available (however, there are many different types of antidepressants with various side effects, so it’s important to do your research and talk with your doctor to find your best option). Help can also come in the form of simple and noninvasive procedures like TMS treatment for depression. Accepting help is never a sign of weakness and it’s important to be aware of all your options to know what works best for you.
Depression makes life hard, but there are things we can do to make it easier. Commit to a positive mindset towards recovery, trust the process, and don’t be afraid of outside help!
This is a collaborated post.
It’s that time of year again.
The time of disintegrating fallen leaves and earlier sunsets. The cheerful glow of nature is replaced with the bitter cold of winter. While the wintertime in Malaga, Spain (where I’m now living!) is not particularly harsh, its negative effects are evident. People smile a lot less, are out a lot less, and stay in the house a lot more. Under these circumstances, it is no wonder that so many of us admit to feeling the effects of Seasonal Affective Disorder. Our surroundings have an enormous impact on our mental health and even if we’re generally happy in our lives, we can still feel down when our surroundings become drab and dour. Over time, these feelings can rob us of our energy and the spark of life that makes us who we are.
There are a number of ways in which we can combat the winter blues like: exercising regularly, cutting out processed junk foods, and making sure that we eat naturally mood boosting produce. One thing that cannot be neglected, however, is the power of color. When we see bright, vibrant colors they serve as a natural pick-me-up. These colors are partly the reason why we feel so optimistic about spring and its burst of greenery. However, with the absence of spring, there are still numerous ways in which you can bring color back into your life…
What you wear
Why do we always dress in dark, muted colors when winter rolls around? Who says we can’t add some warmth to our wardrobe? Just because winter can be dark and dull, doesn’t mean our wardrobe has to be! Solution? Look for a boldly colored winter coat, choose a makeup palette with warm and vibrant colors or treat yourself to a baguette mini huggie from adinasjewels.com. When we are clad in bright colors it’s hard to stay sad. (Brownie points – you might just improve the mood of those around you with your brighter appearance!)
In your home
When winter sets in, most of us become more insular. We spend less time out and about, forgetting how much interacting with the outside world can bring us to peace. While this behavior is understandable, it doesn’t mean that we can’t make up for the absence of color outside at home. Solution? Choose warm and bright colors for throws, cushion covers, vases and knick knacks. Take the time to paint a feature wall to bring in some color and cheer to your home.
In your garden
Who says that you can no longer enjoy your garden during the winter months? We all know that proximity to nature is a great mood booster, and there are a plethora of plants which can bring color and cheer to your garden all year around. Solution? If you’re hoping to bring a dash of color to your garden in the winter, try planting Japanese maple, cineraria, English daisies and iceland poppies. With these plants, your winter garden can be just as vibrant as a summer one!
Remember: colors have a huge impact on our mood. During the winter months is when our mental health is most vulnerable and its important to give it a boost in any ways we can!
This is a collaborated post.
As a mental health blogger, it’s important for me to not only share my own experiences with depression, but to also offer outside resources that could be helpful to my readers. Deciding to go to therapy is a big step forward in addressing your mental health issues. There is no shame in asking for help.
‘How to Find a Therapist’ is guide was created by Dr. Janna Koretz, a psychologist in the Boston area who founded Azimuth Psychological. Azimuth provides therapy for people who have high-pressure careers, including consulting, finance, technology, healthcare, law, and academia. This is a modified guide from the Azimuth website. You can also download a PDF version here: Azimuth – How to Find a Therapist.
ABOUT THIS GUIDE
As a psychologist, the most common question I get asked is: “How do I find a therapist?” Most people are overwhelmed with options, and don’t know where to start. Where do you look? What do all these qualifications mean? What are these different kinds of therapy? Does it matter what kind you choose?
I get it. Most therapists use lots of buzzwords like “dynamic” and “modalities”, rather than speaking in terms that people understand. And what’s the deal with all therapist websites looking like they’re from 1999? Because the process can be so confusing and frustrating, many people give up before they find a good fit.
This is why I put together this guide. I wanted to provide at least a broad overview of what the heck is going on in the therapy world, and help you understand the parts that are most relevant to you. You’ll find terms defined, credentials explained, and information provided so you can make a great therapist choice.
Armed with the information above, I hope you will feel more prepared to begin your therapy adventure. (And if you’re looking to work with some of the best therapists in Boston and Cambridge, I hope you’ll consider giving Azimuth a look!)
Dr. Janna Koretz
Founder, Azimuth Psychological
HOW TO FIND A THERAPIST
TABLE OF CONTENTS
- Common Questions About Therapy
- Therapy Myths and Misconceptions
- Degrees and Licenses
- Therapy Approaches and Techniques
- Starting Therapy
- Using Insurance to Pay for Therapy
1. COMMON QUESTIONS ABOUT THERAPY
How do I know if I need to see a therapist, psychologist, or psychiatrist?
Therapist is a generic term that refers to anyone with some kind of training to help people with personal difficulties. A psychologist specifically refers to someone with a doctoral degree in psychology.
Although historically psychiatrists have provided therapy and medication, most modern psychiatrists only prescribe medication, and are not trained to provide therapy. So, if you’re looking for a therapist, you would most likely be looking for a psychologist or other therapist (such as a social worker). If you or your therapist think medication may be helpful, you would also look for a psychiatrist.
These differences are outlined in more detail in the under the Degrees and Licenses section of this guide.
What is the difference between counseling, therapy, and psychotherapy?
Counseling tends to be a service provided by someone with a specific counseling degree. These programs tend to focus more on crisis intervention and specific problem resolution.
Psychotherapy (often shortened to just “therapy”) tends to be a service provided by someone with an LMHC, social work, or psychology postgraduate degree (see the Degrees and Licenses section of this guide for more details).
Do I need to search on WebMD to see if I qualify for a diagnosis before I see a therapist?
A diagnosis is not required in order to attend therapy. Therapy can be helpful for many people, regardless of whether they meet criteria for a diagnosis or not. However, most insurance companies do require a diagnosis for reimbursement.
My therapist is dull and doesn’t laugh at my cat memes. Should I keep seeing them for therapy?
A therapist’s personality is a huge factor in the success of therapy. You’ll want to find a therapist who is a good fit from a personality perspective. Because it could take a few sessions to really get a sense of your therapist’s personality, it’s a good idea to “try out” a therapist for a few visits before you decide if he or she is right for you.
My friend Jane is an awesome listener. Why am I not feeling better talking to her?
Jane is likely a good listener and great friend. But, she isn’t trained to provide scientifically-validated coping strategies, problem solving techniques, and communication skills.
Therapists have many years of training and experience, and have gained some useful (and often counterintuitive) knowledge that not everybody has. This doesn’t mean you shouldn’t also keep talking to your friend Jane — just that a therapist will offer you something very different.
How does talking about something make it better?
Talking through your issues with a skilled therapist can help you understand why something is the way it is. It also helps with peace of mind, coping, problem solving, and preparedness.
The relationship you will develop with your therapist is also important. Having a trusting relationship with an outside party who has your best interests at heart promotes progress and well-being.
How do I know if I would benefit from therapy?
Therapy can be helpful in many different circumstances. A good rule of thumb is: if the issue you’re facing interferes with your day-to-day ability to function at your best, then therapy is likely to be a useful part of the solution.
Does my therapist think I’m insane?
No. Your therapist’s job is to help you with whatever you need, and he or she will be happy to have an opportunity to help you. Your therapist will look beyond the struggles you happen to be facing and see you as the whole person that you are.
I’m smart. Why can’t I resolve things on my own?
Here’s a secret: most therapists go to therapy. It even used to mandatory in some graduate psychology programs.
Why? Because it’s important for therapists to understand themselves before they can effectively help others, and it’s almost impossible to do that alone. Even when you are a professional therapist, the one person you can’t help is yourself.
What is HIPAA?
HIPAA Stands for Health Insurance Portability and Accountability Act, which is a series of rules put into place in 2003 by the federal government to protect the privacy of healthcare consumers. It prohibits the distribution or discussion of your private health information without your written consent (with a few exceptions related to the safety of yourself and others).
So, how do I actually start looking for someone to see?
There are a few ways to start this process. Asking friends and family for personal recommendations is often a good option, although depending on your relationship with your friend or family member, you may not want to see the same person. But, you could still inquire with the recommended therapist for their own recommendations of their colleagues. Therapists are used to taking brief phone calls to help with the referral process. (If you’re looking for therapists in the Boston area, you can always reach out to me directly for recommendations).
You can also try searching on Psychology Today, an expansive directory of therapists that can be filtered by location, insurance accepted, kind of therapy practiced, and many other details.
If the idea of combing through therapists online is daunting, there is a service called Sophiathat can help. Sophia is a therapist matching service that helps you find a therapist that’s right for you. After filling out a brief survey about what you’re looking for, Sophia’s system matches you to a short list of local therapists that are likely to be a good fit.
Can I schedule an appointment for someone else?
Typically if the person seeking therapy is over 18, they make the appointment themselves to maintain confidentiality.
2. THERAPY MYTHS AND MISCONCEPTIONS
I’ll have to lie on a couch, and I’m not really into that
While lying on a couch and free-associating was part of the drill a long time ago, it’s now only required when working with a therapist using a psychoanalytic approach (see the Approaches and Techniques section of this guide for more details).
For the most part, you’ll be sitting on a chair or couch facing the therapist. But, if you’re worried about it, you can always ask when inquiring about a session. Therapists answer this question often, so no need to feel shy!
The therapist will say nothing and give me no direction
Some therapists are more directive or participatory, and some are less so. The therapist’s technique depends on their personality as well as their training. Most modern clinicians fall somewhere in between.
If this is a concern for you, be sure to ask; most therapists don’t write about their participation style on their website or clinical profiles, so it will be up to you to bring it up.
My therapist will do inappropriate things that make me uncomfortable, like in the Sopranos
Psychologists and most other therapists are required to adhere to an ethics code in order to maintain their license. They are also required to adhere to all HIPAA regulations. The provisions of both the ethics code and HIPAA are designed to protect your rights and your well-being as a client.
For details on HIPAA, visit: www.hhs.gov/hipaa
For details on the American Psychological Association (APA) Ethics code, visit www.apa.org/ethics/code/
This therapist doesn’t have a website, or their site looks like it’s from the 90’s. They must not be legit
Many therapists do not place high value on technology or websites. This may be due to lack of interest, belief that analog is more appropriate, or simply a lack of time. As a result, many well-qualified therapists do not have a good online presence or technological capabilities in their office (e.g., many of them do not accept credit cards). So, lack of a good website shouldn’t necessarily be a red flag.
If a therapist is recommended to you by someone you trust, or looks interesting to you based on the information you can find about them online, it’s always best to follow up to gain more information. It may end up being a great fit!
If I go to therapy, I am committing to going for the long term
Therapy can be any length of time. It really depends on what you’re working on. Some people also find that, even when they’ve reached their goals, they like having an independent expert to talk with about their life, and for that reason they continue to go.
3. DEGREES AND LICENSES
There are a number of different degrees and licenses that your therapist might have. Here is a list of the most common therapy-related degrees and what they mean.
If someone has a Ph.D. or a Psy.D. after their name, that indicates that they have completed a doctoral-level program in psychology. Clinicians with these degrees are are the only people who can legally call themselves “psychologists”.
One of these degrees isn’t “better” or more difficult than the other; both programs focus on human psychology and issues such as depression and anxiety. The main distinction is that, in general, Psy.D. psychologists focus more on clinical work during their doctorate, while Ph.D. psychologists focus more on research.
Master’s-level degrees include social work degrees such as Licensed Independent Clinical Social Worker (LiCsw), Licensed Social Worker (LSW), and Licensed Clinical Social Worker (LCSW). These are individuals who have completed their master’s degree in social work. They are often referred to as “therapists” or “clinicians”, but cannot legally use the term “psychologist”.
Traditionally, social work degrees focused more on social systems, case management, and environmental factors. Today, however, many social work training programs incorporate psychology and clinical work as well.
Other masters-level degrees can include Licensed Mental Health Counselor (LMHC) and Licensed Marriage and Family Therapist (MFT). An MFT degree focuses specifically on couples and family therapy.
As you look for a therapist, you may also encounter people with Psychiatrist (MD) and Psychiatric Mental Health Nurse Practitioner (PMHNP) degrees. These professionals usually focus on prescribing medication, but some will also do therapy with their clients.
If medication is helpful for you, it is not uncommon to work with a therapist and a psychiatrist at the same time. If you don’t have a psychiatrist but need one, your therapist will often be able to provide some recommendations.
4. THERAPY APPROACHES AND TECHNIQUES
Many therapists’ websites give you the technical name for their approach, but don’t include an explanation of what that means for you. Below are the details of some popular approaches to therapy.
Cognitive Behavioral Therapy (CBT)
This is a popular type of therapy that highlights how our thoughts impact our emotions and actions, even when we don’t realize it. A main focus of CBT is building skills to consciously identify and rearrange thinking patterns that are unhelpful or inaccurate.
Dialectical Behavioral Therapy (DBT)
DBT is popular for clinicians helping individuals suffering from Borderline Personality Disorder (BPD), focusing on topics such as mindfulness and interpersonal skills.
“True” DBT is done in a group format, with weekly meetings with a skills coach who is on call 24/7. However, many clinicians incorporate some aspects of DBT into their work on a less formal basis.
Acceptance and Commitment Therapy (ACT)
ACT includes some CBT principles, but also incorporates aspects of acceptance and mindfulness. Eliminating negative feelings is not the goal; instead to goal is to identify and accept them. The goal is to help you move forward with an ability to observe yourself and to choose to act differently in the moment.
Psychoanalysis and Psychodynamic Therapy
Psychoanalytic theory was developed by Sigmund Freud. In this theory, there are three parts of the brain (the Id, the Ego, and the Superego) that combine to cause you to behave in certain ways. There is also the concept of “defense mechanisms” that are used unconsciously to keep negative thoughts at bay.
In psychoanalysis, clients often lay on the couch and free- associate. The focus is on the internal world of the client.
Psychodynamic theory is derived from Freud’s original psychoanalytic theory, with a specific focus on the therapist-client relationship.
Mindfulness means keeping focus in the present, instead of focusing on the past or future. Mindfulness exercises are meant to train the brain to simply notice thoughts that come into your mind, let them go, and focus on the here and now. Mindfulness has been incorporated into many different therapy approaches.
5. STARTING THERAPY
Typically, the process to make an appointment is:
- Call or email the therapist to make your initial appointment (or to find out more information before making your appointment).
- Once the appointment is made, you will usually need to complete some forms including your personal and contact information. These forms will usually also inform you about your privacy rights and the policies of the office. Forms can be sent to you ahead of time, but will also generally be available for you to fill out at the first appointment.
- Enjoy your first appointment! Therapy can feel weird at first, so trying out your therapist for three or four sessions is usually recommended so you can get a good sense of how you might work together.
Questions to ask when making a therapy appointment
Here are some questions you may want to ask of a prospective therapist. This focuses on personality and approach; for financial and insurance questions, go to the ‘Using Insurance’ section of this guide.
- What approach do you use?
- What kinds of clients do you have?
- Do you have a specialty?
- What make you unique?
- Who is your ideal client?
- What type of client would not be a good fit for you?
6. USING INSURANCE TO PAY FOR THERAPY
Health insurance is difficult to understand and ever- changing. Here are some answers to the most frequently asked questions, as well as a comprehensive list of what to ask your insurance company when you call them to inquire about your benefits.
Remember, insurance plans are very different from one another, and change often. Because of this, it is always best to call your insurance company directly.
How much am I going to have to pay?
This depends on whether your therapist is “in network” or “out of network”. If you are “in network” and have a deductible, you will need to pay the session fee to your therapist until your deductible is satisfied. If you are “in network” and don’t have a deductible (or your deductible has already been satisfied), you will just pay your co-pay.
If you are “out of network”, you will pay the full fee to your therapist at the time of your appointment. Your therapist will then provide an invoice that you can submit to your insurance company for reimbursement.
I have insurance, so why am I being charged?
If you get a bill from your therapist even though you thought you were covered by your insurance, there are a couple reasons this might have happened.
- You may have a deductible that needs to be satisfied before your benefits kick in. In this instance, if your therapist charged you, it is because your insurance company told them that you are responsible for payment until your deductible is satisfied.
- You may have a copay that is different than what you expected, and the bill represents the difference between what you have already paid and what you still owe.
What happens if it turns out insurance doesn’t cover my appointments?
If insurance does not cover your sessions, you are responsible for the full cost. This is why, if you intend to use your insurance to help pay for therapy, it is very important to first call your insurance company to verify your benefits.
What questions should I ask my insurance company before scheduling an appointment?
When you call your insurance company, you’ll want to ask them a few questions to understand your benefits more clearly. Before you call, look up your desired therapist’s NPI number at npiregistry.cms.hhs.gov so you can give it to your insurance company.
- Is the therapist I want to see considered “in network”?
- (If your desired therapist is not “in network”) Do I have out-of-network benefits?
- Do I have a deductible? If so, how much is it, and how much has been satisfied to date? What is my copay?
- (If you do not have out-of-network benefits) Do I have a separate deductible for out-of-network expenses, and how much will I be reimbursed? (Make sure to ask for a specific number, not just a percentage)
There’s an app for that!
Better is an app that helps you get reimbursed by your health insurance for visiting an out-of-network therapist. Here’s how it works:
- Visit getbetter.co to sign up and download the iPhone app or Android-compatible web app
- Take a photo of the bill inside the app, or email firstname.lastname@example.org with your “super bill” attached
- They work with your insurance to get you paid, and take a small fee out of your reimbursement check as payment
Sunflower photograph credits: Conner Baker
As some of you may know, I worked as a high school teaching assistant last year in Granada, Spain. I received my job through the Auxiliaries de Conversacion Program, which is run by the Spanish Ministry of Education. I had such a great experience in Spain that I decided to work in the Auxiliar Program another year, but in a different city. This time around I’ll be in Malaga – a big city on the Mediterranean coast that’s about 1 hour south of Granada.
I made a general post about the program last year, but I wanted to create a more in depth post about my time in Spain. That way, you can learn about my unique experience with the Program, the school I worked with, and living in Granada!
My city placement:
I was placed in a school in a little town just outside of Granada. Granada itself is a beautiful, mid-sized city in Andalusia, the southernmost region of Spain. It is primarily known for the Alhambra – a giant fortress, built in the 13th century under Muslim rule, that overlooks the city. Granada is an exceptionally beautiful city in Spain that sees tourists from around the world.
About my school:
I worked in an instituto, which is the Spanish version of a high school. However, an instituto goes from Level 1 – 4, ages 12-16. If you decide that you want to attend college afterwards, you continue your education in the instituto for 2 more years. These extra two years are called Bachillerato. In reality, you can finish school at the age of 16, after the completion of Level 4, if you decide that A) you don’t want to attend a university, B) you plan to go to a technical school, or C) you’re done with learning.
My ‘boss’ was the bilingual coordinator at my school. This is the person that reaches out to you once you receive your school placement from the Auxiliar Program. Your coordinator makes your schedule and is the person you should refer to if you have any problems or need to miss days. According to the Program guidelines, you should be always talking in English at your school (knowing Spanish is not a requirement of the program!), so in theory, you should always communicate with your coordinator and teachers in English. However, my school was previously a French-Spanish bilingual school, so my coordinator is fluent in French and not English. However, it wasn’t much of an issue, since we communicated in Spanish. If there were any misunderstandings, english teachers would help.
My day to day:
For the most part, students in institutos remain in the same classroom with the same classmates while the teachers move from room to room. The only classes that students move for are Art and Physical Education.
As an auxiliar, I was given a schedule by my coordinator, showing the classes where I would help various teachers in the bilingual program of the school. The English-Spanish bilingual program is optional, participation in the program is up to the students and parents. The program requires that all subjects be taught in both languages. That means that a history teacher in the bilingual program must teach the subject in both languages, usually dedicating 1 class period a week for teaching the subject in English. Students had books in both English and Spanish (the English book was often a modified copy of the Spanish book). My role was to help teachers during the English days.
Below, you’ll see a copy of my work schedule. There are six classes a day and each class is one hour long. There are no breaks in between classes; class ends by the bell and begins when the new teacher comes in and starts the class. I had Fridays off and worked a total of 12 class hours a week. However, I have several breaks in between my classes, so I had this free time to work on presentations or materials for classes.
I attended many of my classes every other week – the classes highlighted in blue were Week 1 and those in yellow were Week 2. The classes in green are classes I was to attend every week (the coordinator probably couldn’t find another teacher that needed me at that time). More often than not, the teachers in green didn’t need me every week. In those cases, another teacher would borrow me for the class period or I would work on materials in the teachers lounge.
(In case you need help understanding my schedule: ‘3°D’ is equal to ‘the grade level ° the class within that grade’)
In total, I worked with 7 different teachers and 5 different subjects.
What was my expected of me:
I was never overwhelmed with classes preparations. Most teachers would tell me in advance what they wanted me to do for class and it was usually:
A) Preparing presentations. The teachers often me gave more than enough time to prepare any presentations, and most of them dealt with history (for Prof. E), and American holidays (for several of my classes).
B) Preparing nothing. During these classes I helped with the general English material in class. I usually read the english subject book out loud and then picked on students to re-read the sentences and corrected their pronunciation. After, the students would complete exercises – either from the book or from teacher-made worksheets. I would normally help students with understanding and answering the questions.
The renting situation in Granada:
The average rent across Spain varies, but rent in Granada is considerably low. You can generally find a room for 180-300 euros a month (not including electricity, water, and internet bills). Since Granada is a university town, there are many renting options. However, it is difficult to find apartments (especially in the center) that have been renovated. I assume that this is because there’s such a high demand for housing during the academic year, landlords don’t find a need to invest money into renovations.
My living situation:
My room in Granada cost me 300 euros + water, electricity, and internet (which probably to about 40 extra euros a month). While this is on the high end of rent cost in Granada, my apartment had a great central location and was nicely renovated and complete with extra home appliances like a blender and an iron. The apartment had 5 bedrooms (I roomed with 4 other Spanish girls) and 2 full baths. We also had a cleaning lady come to clean once every two weeks (a friend of the landlord), who would collect our rent money when the time came. Our landlord was very friendly and would come by the apartment to help fix any issues we had. For example, our washing machine once broke in October so she came with her husband later that day to repair it.
How I found my room:
My job officially started on Monday, October 2nd, 2017. I decided to arrive to Granada at the end of September to give myself time to go room hunting. I rented out an Airbnb room during these 10 days. Luckily, I found my room within 3 days and it was the 4th apartment I looked at. I came across my room on a Facebook group that was geared at incoming students looking for rooms to rent in Granada.
My commute to work:
Fortunately, my town, Albolote, was connected to Granada via a metro, so I was able to live in the center of Granada. I usually gave myself about 45-50 minutes to get to work. (5 minute walk to train station, anywhere from 1-10 minute wait for the metro, 23 minutes metro ride, 8 minute walk to my school from the metro.) Although the commute was a bit of a hassle, I enjoyed it because it gave me time to listen to podcasts and catch up on the news.
Meeting with other Auxiliars in the Program:
The auxiliars in and around Granada are very active on Facebook (our group is called Auxiliares de Conversacion en Granada) and Whatsapp. The Whatsapp group is always buzzing with people messaging to go and hang out. Most regions/cities have social media groups, which are a great way to make new friends and to have all your questions answered!
Extra money on the side:
While in Granada, I worked an extra 6 hours a week giving private english classes. In Granada, private classes usually go for 12-15 euros an hour, although your rate could depend on your experience, the distance you need to travel, and the type of tutoring that they are looking for (conversational english, studying for a cambridge exam, or homework help). How much you could reasonably charge also depends on where you are in Spain. For example, in Malaga, private classes normally start at 15 euros.
While private classes are great, the downside is that your students might cancel on you. I worked with children and it was common for parents to cancel class if their child is sick or had to attend an event. As a result, it’s important to not rely on the future money that you will earn from private classes.
But how do you get private classes?
Considering that we make 700 euros a month with the Auxiliar Program, I think most incoming auxiliars worry about making extra money. (700 euros is enough to get by, but if you want to travel and spend more money on leisure activities, an additional income is required!). However, as most find out, it’s pretty easy to pick up private classes to the point that you start rejecting them.
- One of the most common ways to get classes is through Facebook posts. Other auxiliars often post available private classes that they themselves cannot pick up.
- Another option is to get classes through students or teachers in your school. For example, two of my students last year were the nieces of an English teacher at my school.
- Some people in the program also find work as a teacher in english academies during the afternoons. English academies provide more working hours (anywhere from 4 to 20 hours a week) for a few euros less per hour than what you would charge for a private class. However, the money offered by academies are stable and consistent, so its ultimately up to you to figure out how much you want to work.
Traveling as an auxiliar:
While the 700 euros is enough for rent, food, and some leisure, you definitely need to save up and make some extra money to travel. Luckily, its affordable to do weekend trips around Spain and you can often buy super cheap plane tickets. For example, I ended up going to Ibiza for 5 days in May because I found roundtrip tickets for 30 euros from Malaga airport. (Granada does have a small airport, but many people use Malaga Airport because it is only 1 hour away and there are several buses a day that go between Granada and Malaga Airport).
Even though I have been studying Spanish for more than 10 years, I still get very nervous when I try to communicate in Spanish. While in Granada, I tried to push through that fear by living with Spanish girls and taking afternoon Spanish classes. I also occasionally attended inter-cambios to practice my Spanish with natives. Overall, my Spanish improved significantly and I am more comfortable speaking in Spanish now. However, considering that most of my brain power went to studying for the LSAT, I did not study as much Spanish as I would have liked. Now that I’ll be in Malaga this upcoming year, I’ll be spending more time and energy to increasing my fluency.
My favorite thing about working as an auxiliar de conversación:
I think I was very lucky with my placement because I had zero problems with my school! I enjoyed working with all my teachers and the students were good (although sometimes they were noisy, it was never with bad intentions). Since I am interested in education and hope to pursue education law, I learned a lot from working at a public school in Spain. I also learned a lot from my teachers and enjoyed working with the students inside the classroom.
My least favorite thing about working as an auxiliar de conversación:
My least favorite thing, if I have to chose, was the fact that my classes were spaced out throughout the day. Even though I only had to work 12 class hours, I ended up staying for most of the schools day. However, I understand the reason for this – the school coordinator tries his/her best to make you a schedule that works for you and the various teachers that you work with in the classroom.
The Auxiliaries de Conversacion Program is a great – many people end up staying in the Auxiliar Program for several years. By working only 12 class hours, you make enough money for your basic needs and have so much extra time that you decide how to spend. Some spend that time working extra classes, having fun, or studying for the LSAT (me!!). However, even with all my studying, I never forgot to take the time to enjoy myself and explore the city!
Public opinion regarding antidepressants vary across the spectrum. Some believe that antidepressants are unnecessary in treating depression and mischaracterized as an ‘easy fix’. Others would denounce that and say that antidepressants allow them to live a normal life. You could also find those, that would agree that antidepressants help, but not without with side effects that affect other aspects of the life. However, I think that when it comes to understanding how antidepressants work, the general population would be at a loss.
As someone who deals with depression, I have always been aware of antidepressants. I’ve heard stories about their unpleasant side effects, and thus, was a little more hesitant towards them. However, my bias against antidepressants was supported with no personal research. In truth, I knew little about the chemical role of antidepressants in treating depression.
However, that changed when………..
I finished reading “Understanding Antidepressants” by Wallace B. Mendelson. Just as the title suggests, the book serves to educate its reader about antidepressants and how they function in the body. Antidepressants, like any other drug, create their effect by interacting with neurons. Different drugs interact with different neurons, and even within antidepressants, how they interact with specific neurons result in different antidepressants. In the book, Dr. Mendelson uses medical jargon and diagrams to showcase how drugs chemically affect the brain, and the discussion is easy to follow. As someone who doesn’t have a medical background, I found Dr. Mendelson’s explanations to be a vital supplement to my understanding of antidepressants.
The creation of antidepressants dates back to the 1950’s due to a little bit of luck (what luck you ask? I’d tell you, but then you wouldn’t read the book :—) ). As time transgressed, more and safer antidepressants were developed for medical use. As Dr. Mendelson discusses the different drugs created, he also shares their chemical function, limitations, and benefits.
Ultimately the book is meant to help those considering antidepressants to make an informed decision about what drug is best for them. More often than not, I’ve heard people complain about the side effects antidepressants, such as loss of energy and weight gain. As Dr. Mendelson states, each antidepressant has different side effects and the best option is the drug that most suits your needs and preferences. Taking an antidepressant that is incompatible to your needs, only hurts you and contributes to the stigma against antidepressants. Your feelings and concerns regarding weight gain, sex drive, sleeping issues, and anxiety, all play a role in finding the best drug for you.
Understanding your options and how different drugs affect your body, in all their totality, is important for achieving maximal benefit. Most antidepressants are of equal effectiveness and their differences in lay in the side effects and how an individual reacts to the medicine. Thus, it is vital to be knowledgable of your medical condition and the drugs that you put in the body.
I recommend this book to anyone who takes antidepressants or simply has an interest in understanding treatments for depression. The book is an easy read and presents a comprehensive overview of antidepressants without bogging you down with unnecessary details.
To anyone dealing with a mental illness, understand your options and figure out what works best for you!
You can find Dr. Mendelson’s book, “Understanding Antidepressants” here on Amazon.
The world is still in shock over the suicides of celebrity chef, Anthony Bourdain, and handbag designer, Kate Spade. Both of whom, are celebrated success stories who have left their marks on American culture. Now, their unexpected deaths have drawn attention to mental heath. How is it possible that two people, who have obtained the ‘American Dream’ in their own rights, decided to end their own life?
The public shock highlights the little understanding we continue to have for depression and mental health. There tends to be a popular assumption that depression is a sadness that isn’t quite compatible with attributes such as success, wealth, and attractiveness. It’s almost as if, people who achieve great success, people like Anthony Bourdain or Kate Spade, don’t have a justifiable reason to have depression or commit suicide.
During an episode of ‘Parts Unknown’ in Argentina, Anthony Bourdain shared his challenges with depression.
‘Things have been happening, I will find myself in an airport for instance and I’ll order a airport hamburger. It’s an insignificant thing, it’s a small thing, it’s a hamburger, but it’s not a good one.
‘Suddenly I look at the hamburger and I find myself in a spiral of depression that can last for days.’
In this short, seemingly unimportant statement, Bourdain shed light on the irrationality of depression.
Depression is an illness that follows no rationale.
Mental health illnesses don’t care if you’re rich, successful, or attractive. They don’t care if you’re an internationally acclaimed chef or handbag designer. They don’t care if you’re a medical student with exams coming up or a mother working a full time job. Simply put, anyone can become a victim of depression.
Depression lurks in everyone’s shadows. It’s often tricky to discern, since on first glance it seems like ‘sadness’ – a standard human emotion. However, it can gather traction from genetic dispositions towards depression or from the accumulation of life difficulties and stressful events. It claims your mind little by little, slowly enough that you don’t notice it creeping in. Then all of a sudden, you’re drowning in a sadness that you can’t comprehend. You don’t understand where it came from and you don’t understand why it’s here. One moment you could be having a decent day, and the next moment you’re spiraling down a dark hole of heavy sadness.
While reading articles about the suicides of Kate Spade and Anthony Bourdain, I feel in their pain and suffering. Their deaths bring me back to days of my depression, to the lowest moments of my life. Depression has an ugly way of ridding you of any hope and happiness. It immunes you from daily joys and makes you forget about all you have to be thankful for in life. With depression, you are surviving; not living. Suicide victims deserve our respect and compassion. A decision to commit suicide does not come before incredible suffering and a strenuous fight against sadness.
As much as I am glad that a public discussion on mental heath has been reignited, it’s important to realize that depression and suicides have always been present in our society. As celebrity deaths happen, more and more people are inclined to join the mental health conversation. These conversations pop up on our social media timelines and news outlets. At the very least, they force us to acknowledge the uncomfortable topic of mental health and challenge its stigma.
Celebrity suicides are clear indication that no one is immune to depression and we must be aware of the likelihood that one of our friends or loved ones is suffering too. Depression can be awkward to address and many of us don’t know how to go about it. However, helping someone we care about doesn’t require us to be medical professions. The simply acts of showing concern and compassion go a long way.
(For a more in depth guide on how to help someone with depression click here.)
A while ago, I visited Cordoba in Southern Spain. Along with Seville and Granada, Cordoba is a must-visit destination in Andalusia. One of my favorite things about the Andalusian region is its history. The southern part of Spain was under Moorish rule from the early 8th century to the late 15th century (almost 800 years!). The Moors were groups of Muslim tribes from Africa who had incredible influence on Spanish culture and history. As a result, Andalusia has a rich Islamic history. It’s also the region home to the ‘traditional Spain’ and traditions like flamenco and bullfighting.
Corboda is no exception in honoring the history of its past. Cordoba’s golden era was the 10th century, when its advances in science and the arts outshine other powerful cities like Bagdad and Byzantium. A symbol of Cordoba’s power is the Mezquita, a mosque that still stands today. Known for its recognizable red arches, the Mezquita is one of the most impressive Islamic structures in the world. The Mosque was gradually expanded over the course of 200 years. Currently, there are more than 850 pillars. However, the Mesquita had more than 1,2000 pillars before the construction of the Cathedral in the center of the mosque.
The Cathedral in the center of the mosque was constructed in the early sixteenth century. Originally, the church wanted to completely destroy the Mosque and build a Cathedral on top of it. However, this was met with strong disapproval from local residence, who saw the Mosque as an symbol of Cordoba. Finally, the Spanish King gave approval to build a Cathedral in the center. This construction spanned several hundred years. Its very interesting to see the contrast between the Mosque and Cathedral, especially because it’s essentially one big building. There are no walls that separate the two, so contrast in architecture and design is magnified.
In order to enter the Mezquita, you walk through the Patio de los Naranjos. The courtyard is filled with orange trees and a central fountain. There’s generally a long line to get into the Mezquita, so you’ll normally see groups of tourists waiting to enter the Mosque. If you look up, you’ll see the bell tower.
On the outskirts of the center, you’ll find a Roman bridge that spans across the river. It’s not the original structure, but the bridge dates back to the 1st century. It’s been rebuilt many times since then, the last changes being made in 1876. (Fun Fact: This bridge was featured in Game of Thrones – season 5 episode 3!)
I was in Cordoba for only two days, which personally seemed like a sufficient time. The center of city, while quite small, is especially beautiful. It is characterized by winding streets in between white walled buildings lined with flower pots.
Overall, my 1.5 day visit to Cordoba was great! It’s a small enough city with enough winding streets that you feel like an explorer.