Kevin's Story & His Mental Health Experience: How BetterHelp Rebuilt My Trust In The Therapeutic Process
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Kevin’s story: How BetterHelp Rebuilt My Trust
Kevin had previously sought out mental health services in person and online, but had largely negative experiences; this changed when he discovered BetterHelp. After being connected with a mental health professional he felt comfortable with, Kevin was able to work through issues like anxiety, loneliness, LGBT issues, and relationship problems. If you, like Kevin, have had poor experiences with therapy in the past, you may wish to give online therapy a try.
Please note that Kevin’s story (below) has been lightly edited for grammar and clarity.
Kevin’s previous experiences with mental health services
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“Prior to BetterHelp, I had sought out in-person counseling services and one other online app but had negative experiences with both. The in-person therapist I was seeing kept raising their prices and was not very helpful or supportive. The online counseling app I was using locked me into one therapist where I had to be granted permission to switch therapists, even though I felt my assigned therapist was not a good fit. I left this online counseling app angry and frustrated, but was not ready to completely give up on online counseling as this worked better with my busy schedule.”
How Kevin found BetterHelp
“Therefore, I continued to look for and research other online counseling services. This is when I found BetterHelp! I could switch counselors as many times as I liked until I found a good fit and was lucky enough to be matched to Dr. Ortiz on my third match. I've now been working with Dr. Ortiz for a record of five months with significant improvements.”
Changes Kevin experienced after treatment through BetterHelp
“When signing up for BetterHelp, I was seeking assistance building trust with a therapist, as my trust had been broken after several failed experiences both in person and online. I was also going through a life transition that included broken relationships, animosity within a social group, situations within my career, LGBT issues, loneliness, and anxiety. I believe I have now improved and strengthened my trust in the therapeutic process. I have also been able to slowly move away from my past circumstances and my anxiety, so life has improved. In comparison to five months ago, I have learned not to react to my emotions, but to wait until the strength of the emotion has lessened to make a solid decision at that time.
one or more self care & clinical tools
I've begun thinking about life more positively, and my anxiety attacks have lessened. I have been equipped with many valuable tools by my counselor, such as not taking ownership of situations I have no control over and not breathing life into words that can bring me down. Words are powerful, and the more you tell yourself things that are not true, the more they can come true. I have now been able to think through decisions better before making any large decisions.
What techniques are used in online therapy?
Online therapy techniques may be similar to techniques utilized with in-person therapy. Therapy may not be one-size-fits-all, and a therapist can consider a person’s mental health history and current symptoms when developing a plan. In a virtual environment a therapist may create a unique mental health plan for patients by implementing a combination of therapeutic techniques, mindfulness strategies, and providing added support groups or educational classes.
Therapeutic techniques
A therapist may implement different therapy techniques to help a person manage or improve mental health. These can include the following:
Cognitive behavioral therapy (CBT)--CBT is a therapeutic technique in which the a person learns to identify and reframe negative thought patterns. This technique can be used to help a person manage stress and anxiety as they occur in daily life.
Dialectical behavior therapy (DBT)--Dialectical behavior therapy is a type of therapy that may be beneficial in helping a person manage emotions and improve interpersonal relationships.
Motivational interviewing–With motivational interviewing, a therapist works collaboratively with their patient to help resolve ambivilance or apathy and to help spark or build motivation for change.
Exposure therapy–Individuals with specific phobias may benefit from exposure therapy, a type of therapy in which a person is gradually exposed to something that makes them uncomfortable, building a tolerance over time.
Mindfulness strategies
In addition to therapeutic techniques, an online therapist may also incorporate mindfulness strategies. These are techniques aimed at helping a person to focus on the present without judgment. Common mindfulness strategies may include:
Deep breathing techniques–Deep breathing strategies like box breathing can help a person reduce stress and anxiety.
Grounding strategies–During periods of heightened anxiety, a person may benefit from practicing grounding techniques. One popular technique is called sensory grounding, which involves a person noticing things they see, hear, touch, smell, or taste.
Journaling–Journing can be an effective way to track long-term progress toward a goal, or to identify patterns in mental health. A therapist may ask a person to track times when they are feeling anxious in a journal to see if there is a trend.
Meditation–Self-reflective meditation can be a way for a person to relax both the mind and the body. During meditation, a person may focus on their breathing or other parts of their body rather than their thoughts.
Support groups and classes
BetterHelp therapists may also be able to connect patients, like Kevin, with online support groups or educational classes. Support groups can be a good way for individuals to connect with other people who are experiencing the same challenges. In addition to support groups, there are also educational classes available to supplement weekly therapy sessions.
What does BetterHelp cost?
The cost of BetterHelp may vary depending on a variety of factors, including a person’s location, therapy needs, preferences, and therapist availability. Generally, patients can expect to pay between $70 and $100 a week with BetterHelp. Your weekly subscription includes one live session with your therapist, digital worksheets, messaging in between sessions, and access to group sessions.
Some BetterHelp therapists may accept insurance (state limited); however, the cost, even without insurance, may be comparable to traditional therapy. Online therapists generally have lower overhead costs due to not having a building or office staff to pay for. BetterHelp is also accepted by health savings accounts (HSAs) and flexible spending accounts (FSAs), which can provide individuals with tax benefits and may allow for additional cost savings.
Getting started with BetterHelp
Getting started with BetterHelp is simple and starts by getting matched with a therapist. The matching process begins when you take a short survey asking about your mental health needs and therapist preferences. After being matched, you can set up your first session, which may be a way for you to see if you and your new therapist are a good match.
BetterHelp understands the importance of finding a good fit when working with a therapist. This is why you can switch therapists at any time, with no penalty. An added benefit of online therapy is that you are not limited to therapists practicing near you, which provides added flexibility in finding a match.
Consider online therapy with a mental health professional
A few of the potential benefits of choosing online therapy over traditional therapy are its availability, affordability, and customizability. If you’ve previously had unhelpful experience with mental health services, you may find that having options, such as the ability to switch therapists and the ability to schedule sessions at times that fit into your busy schedule, makes the experience much more successful.
As this study explains, online therapy can be as effective as in-person therapy for treating a vast array of mental health disorders. Don’t hesitate to get the support you deserve if you feel you might benefit from giving online therapy a try. You may find, just like Kevin, that online therapy is what you need to begin moving forward and making progress.
Finding the right therapist isn’t just important – it’s everything.
Find your matchTakeaway
Although Kevin had previous experience with mental health services, he hadn’t yet found a therapist that felt right and was able to help him in the way he deserved. Once Kevin discovered the BetterHelp therapeutic process and connected with a mental health professional he clicked with, it became possible to make progress on a variety of his concerns, such as broken relationships, loneliness, and anxiety. If you’ve had a poor experience with therapy in the past, please don’t let it hold you back from reaching out and getting help now. Online therapy may be an excellent place to begin.
I’ve had negative experiences with therapy, should I go back and rebuild trust with it?
If it’s your first time trying therapy, it can be a bit uncomfortable at first. Those feelings are natural and Theresa Nguyen, chief research officer at Mental Health America, recommends going to three to five sessions with a therapist before deciding if it’s the right fit.
Ask yourself, “Is this a person I could imagine sharing vulnerable information with?”, “Do I think I can be honest with them, and do I trust them?”, and “Do I feel respected by them?” If you don’t feel safe with your therapist, it’s a good idea to try working with someone else.
According to one survey, 52% of people find a therapist who they trust and feel comfortable with on the first try, but 48% of people will meet with two or more therapists before finding the right match. Still, 75% of people who try therapy say they get at least some benefit from it, so it’s likely still worth finding a therapist who works for you.
How can you tell when your mental health is low?
Some signs of low mental health include the following:
- Mood swings, overwhelming emotions, or irritability
- Withdrawal from social activities and things that used to bring you joy
- Difficulty concentrating, making decisions, or recalling information
- Difficulty completing chores and maintaining personal hygiene, such as leaving dirty dishes out or forgetting to shower
- Feelings of sadness, low mood, depression, emptiness, disconnect, numbness, or emptiness
- Suicidal thoughts or self-harm
- Seeing, hearing, smelling, feeling, or tasting things that others don’t (hallucinations)
- Physical symptoms, such as migraines, gastrointestinal symptoms, muscle tension, or low back pain
Some of these signs and symptoms may indicate an underlying mental health disorder. If you’re experiencing symptoms that concern you or interfere with your life, make an appointment with your medical practitioner. They can run tests to see if medications or physical conditions may be causing your symptoms.
Why is online therapy with a licensed therapist so expensive?
Here are some of the reasons therapy can be cost-prohibitive:
- Licensed therapists are trained professionals who undergo years of accredited university education, supervised training (typically 1,000-4,000 hours), examinations, licensing, and continued education. This takes years and can cost hundreds of thousands of dollars.
- The work these professionals do can be emotionally demanding and draining, meaning that many therapists are limited in the number of clients they can see.
- A Government Accountability Office report found that insurance reimbursement rates are often inadequate for mental health services. In some cases, mental health providers may bill patients directly rather than accepting insurance, which can make affording therapy more challenging.
- Work outside of sessions: Therapists spend time outside sessions continuing their education, planning, notetaking, scheduling, billing, and marketing. This time is often factored into the rates they charge.
Many therapists offer sliding-scale rates based on the ability to pay, which can improve accessibility. While online therapy platforms like BetterHelp collect subscription fees rather than charging insurance, therapy costs through these platforms are often comparable to in-network insurance co-payments.
What is emotional validation in therapy?
Emotional validation refers to the acknowledgment and acceptance of your or someone else's emotions without judgment, criticism, or trying to change them. When your therapist validates your emotions, they’ll encourage you to express and accept how you feel. If a therapist makes you feel judged, invalidated, or unheard, they’re probably not the right therapist for you.
How can you make time for mental health when you have a busy schedule?
Many people find once weekly, 30-minute therapy sessions sufficient to help them maintain or improve their mental health. If you are constrained by time limits, consider online therapy. Online therapy is typically more cost-effective and efficient, allowing you to save time spent commuting and schedule sessions outside of normal business hours.
In between sessions, self-care strategies like going on a 10-minute walk, reading, meditating for a few minutes per day, or practicing mindfulness in the shower can all help improve your mental health.
What types of challenges can online therapy help with?
Online cognitive behavioral therapy can be effective for many mental health disorders, including depression, anxiety, post-traumatic stress disorder (PTSD), bipolar disorder, eating disorders, adjustment disorder, and obsessive-compulsive disorder. While online therapy can be effective for many people, severe mental disorders, psychosis, and suicidal thoughts often require in-person care.
How can you tell when you’ve found the right licensed therapist or mental health professional?
The right therapist should:
- Actively listen to what you have to say without interrupting
- Validate your emotions without judgment
- Check-in with you
- Communicate information about the therapeutic process
- Treat you as an ally and partner in improving your mental health
- Make an effort to earn your trust
- Help you work toward your goals
- Give you the tools and skills to improve your mental health on your own
- Respect your boundaries
For some, it’s also helpful to find a therapist who’s aligned with your values or shares lifestyle choices, gender identity, sexuality, or culture. For example, if you’re navigating a substance use disorder, you might want to work with someone who’s had personal experiences with addiction.
How do you rebuild trust in therapy?
Therapy can be a great way for an individual who wants to work on rebuilding their trust. The client must discuss their feelings and thoughts openly. When it comes to your experiences and other expectations, honesty and transparency are essential in building a foundation of trust. Be consistent and try to address your concerns directly so you and the therapist can work through your challenges together. Be patient because rebuilding trust is a process that can take time and great effort.
How long does it take to rebuild trust?
Rebuilding trust can take a significant amount of time. It can take weeks, months, or even years, depending on how severely the trust was broken. Rebuilding trust is a process that requires effort and patience to fully restore it to its original state.
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