Mental Health…you hear a lot about it these days. People are talking about the importance of it and are encouraging the masses to tend to their mental health. People are even beginning to talk more about and educate others on the unique barriers to optimal mental healthcare and adequate mental health services. Most of us have experienced life changing events in the last 3 years, be it COVID-19, loss of a loved one, cancer or other new medical diagnosis, changes in family, layoffs or unemployment, workplace stressors, the list goes on. While these things have always been part of the human experience, one cannot understate the current impact of the accumulated effects that many are experiencing.

When people think about mental health treatment they often think of counseling or therapy. Therapy can be a helpful resource for various concerns or experiences. I have heard from many individuals how helpful it is to have an objective professional to explore and process experiences, someone who can teach them new skills, someone who can provide education and understanding of what they may be experiencing, someone who can help their family learn how to better communicate with each other, someone who can help them get unstuck, someone that can help them process trauma, and much more.

For many of us who identify as BIPOC (Black, Indigenous, People of Color), there are unique barriers that impact our overall mental health and that subsequently impact our experiences of receiving mental health treatment. Our unique experiences have shaped our help seeking behaviors and let’s be honest, therapy was not made for us. The parallel of these experiences with the current sociocultural landscape give way to our continued challenges in navigating the systems around us, including healthcare. Having a mental health professional who understands this and uses this information to inform their approach may be important to you. Sometimes it can be hard to get started or to know what to expect. I recommend if you are considering mental health treatment or support that you keep the following tips in mind:

Finding a therapist

There are many avenues that people may explore in finding a therapist. If you want to use your health insurance, start with a list of approved providers directly from your insurance company. Therapist directories such as Psychology Today, Multicultural Counselors, or Therapy for Black Girls may allow you to filter by insurance plans. Other things to consider in your search are clinical specialties (anxiety, adolescents, eating disorder, trauma, chronic pain), weekend or evening appointments, mode of delivering services (in-person, phone, video), and other criteria or characteristics that may be important to you. While some therapists have extensive experiences working with chronic illness or medical conditions, many do not. Often reading prospective therapist bio’s is a good starting point for finding a good fit. Some people also find it helpful to get recommendations from people they trust.

The consultation

You may want to have an introductory meeting with a therapist before deciding if you want to work with them. Some therapists offer consultations, while others do not. Don’t fret if you don’t have a consultation and feel as though you didn’t make a good match, sometimes that is part of the process. There is only so much we can learn about a person in 15 minutes! Therapists understand that for various reasons clients might choose to work with another therapist, and that is okay. It is important that you have a relationship with your therapist that can foster the changes you want to see and address the goals that you have. That might mean you need something different than what the person in front of you can offer.

Alternatives to therapy

Some people swear by the therapy experience, while others don’t find it helpful. That’s okay! Us BIPOC folks come from traditions, beliefs, and values that appreciate alternative forms of healing. I tell people all the time, “therapy is not for everyone”, sometimes there are things out there that work better. Find what works for you. That might instead be a support group, body work, medication assisted treatment, or other healing modalities. It might also be a combination of things!

Don’t be afraid to shop

Sometimes we work with a therapist for a specific period of time…and its great, but then something changes…maybe we are presented with a new challenge in life or we have completed the work we intended. It okay to need something else. Most therapist have very specific areas of expertise or comfort, so if you find that something new has come up for you it’s okay to say: “I really want to find someone who can work with me on my trauma.” Your therapist is going to support that and hopefully help you with a referral to a better suited mental health professional.

Last but not least…ask questions! It’s okay to have questions about the process or things that you are experiencing. Your therapist will help you work through it. Some questions I typically receive from people who are new to therapy include: What is this going to look like? How long do I need to see you? What should I expect? Do other people experience this? Your therapist is there to support you in your process and provide the education that can be helpful for you.

Remember…you are the expert of your own experiences. As a therapist, I am here to walk alongside you and support the process. I am not here to give you advice and I am not here to tell you what to do. I am here to empower, educate, listen, challenge, and hold space for your experiences and your goals.

Interested in learning more about mental health counseling? Check out Cancer Lifeline’s Counseling Services to learn more about programs to support your mental health and quality of life while living with cancer.

Are you part of the BIPOC cancer community? Check out our BIPOC Cancer Support Group meeting the 4th Saturday of each month from 11am-1pm online to be with others with shared experiences.