Individuals in the LGBTQIA+ community share many common issues, sometimes unrelated to their sexuality and identity. Oftentimes, one might come to therapy with relationship issues, identity issues, self-esteem concerns, and more. Despite the reasons that might bring someone to therapy, it is important to know that the therapist will be supportive, compassionate, and accepting. The understanding behind LGBTQIA+ Affirmative Therapy is that a therapist will provide a space that feels welcoming and comfortable.

What is LGBTQIA+ Affirmative Therapy?

LGBTQIA + Affirmative Therapy is defined as the acknowledgment and acceptance of a person’s sexual orientation and identity, working toward developing a better sense of self, building authenticity, and strengthening one’s voice.

Affirmative Therapy adds an important layer that’s often missing from traditional forms of therapy. Affirmative Therapy was developed to address the unique emotional and mental health needs of members of the LGBTQIA+ community as well as provide acceptance and support.

Why do members of the LGBTQIA+ Community Seek Out Therapy?

The level of mental health issues in the LGBTQIA+ community is significantly higher compared to levels among cisgender peers. This is true at every stage of life, from childhood through the end of life.

LGBTQ individuals seek out therapy for a wide range of mental health issues seen in the general community such as depression, anxiety, substance abuse, and trouble with intimate relationships.

LGBTQIA+ Affirmative Therapy is defined as the acknowledgment and acceptance of a person’s sexual orientation and identity, working toward developing a better sense of self, building authenticity, and strengthening one’s voice.

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However, being queer can often pose challenges to finding basic healthcare, let alone mental health services. Unfortunately, it’s difficult to find mental health therapists who are affirming or even just trained to work with members of the LGBTQIA+ community.

However, LGBTQ-Affirmative Therapists are also trained to handle the unique mental health challenges of sexual minorities that drive them to seek therapy. Some examples include:

• Struggles with gender identity
• Internalized messages about gender expression
• Combining religious beliefs with their identity and lifestyle
• Tense familial relationships
• Rejection and discrimination resulting from mainstream belief systems
• Hurtful core beliefs
• Complex trauma
• Limited contact with friends and community

What are the key parts of LGBTQ-Affirmative Therapy?

Through LGBTQIA+ Affirmative Therapy, a person can potentially navigate their life in a more meaningful and constructive way. The following are key parts of affirmative practices:

Creating a Safe Space

Creating a safe space is arguably the most important first step to therapy. LGBTQIA+ individuals should not feel judged or unwelcomed in any place, especially not in therapy, where individuals often disclose sensitive and confidential information.

To create a safe space, it’s important to be aware of one’s needs and wants prior to starting therapy. For example, some clients might prefer a therapist of a specific gender, age range, or with political views aligned to their own.

Once in the therapy room, it might be important to discuss preferred pronouns, any special accommodations, and other conditions that could contribute to creating a safe space. What seems to be most important to many clients is the trust and an alliance that’s built into the work. Although it can take time to build trust and alliance, clients usually have a sense of it early on.

Fostering Trust

Harnessing a trusting environment is a key component to therapy. One must feel that they trust their therapist enough to disclose very personal and difficult issues. Some issues that LGBTQIA+ Affirmative therapists might help with include:

• Relationship issues
• Intimacy concerns
• Dating
• Coming out
• Gender and sexual identity
• Sexual orientation
• Confidence issues
• Internalization
• Contradictory beliefs
• Trauma

These issues can often lead to negative feelings, so it’s important that trust is built in therapy so that the focus can be on helping individuals deal with some of these concerns. A question you might ask yourself after seeing a therapist for a few sessions might be, “Do I feel comfortable with this person?” and “Do I get the sense that this person understands my issues?”

The therapeutic relationship can hopefully become an alliance where the individual feels that they are supported, connected, and celebrated.

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Having an Ally

After establishing a safe space and building trust, the therapeutic relationship can hopefully become an alliance where the individual feels that they are supported, connected, and celebrated. Having an ally is an important component to therapy in order to address many of the issues above.

By having an LGBTQ+-Affirming therapist, the therapy can be catered to the individual’s specific needs and issues. While individuals can work with any therapist, having a therapist who understands the issues that the LGBTQIA+ community faces can result in a more validating and rewarding experience.

How to find LGBTQIA+ affirmative mental health care

Research clearly shows that people identifying as LGBTQIA+ tend to experience higher rates of mental health issues at every stage of life. However, there is still a shortage of therapists who are trained to provide Affirmative Therapy. 

LGBTQ affirmative therapists create a safe space in which gender and identity are not pathologized. Instead, affirmative therapists validate and advocate for individuals with minority identities regarding sexuality, gender identity, gender expression, and more. 

If working with an LGBTQ-Affirmative Therapist is important to you, don’t compromise. There are several ways to make sure someone has LGBTQIA+ Therapy experience. Some steps include:

• Looking for therapy practices that offer this specialty 
• Asking for referrals from well known organizations
• Reading a therapist’s bio to learn about their background and training
• Asking any therapist you meet with about minority groups they’ve worked with, their beliefs about the LGBTQIA+ community, and their overall approach

Seeking therapy to support personal growth takes bravery and courage. You have the right to be seen, heard, acknowledged, and celebrated for who you are. 

Clarity Therapy NYC provides LGBTQIA+ affirmative therapy in NYC and throughout the state of New York. Contact us to find a therapist who would be a good fit for you and to set up a free consultation. 

While COVID rates in the United States seem to be decreasing, the global count continues to rise, and international travel remains difficult. While much of the media’s focus this spring and summer has been on COVID-19 infections and deaths, it’s important to remember that a secondary cost of the pandemic has been the impact of lockdowns and social isolation on mental health. These impacts often manifest in increased loneliness or feelings of homesickness, especially for those who live apart from their families, homeland and culture. 

How is homesickness different from loneliness?

While homesickness and loneliness can feel familiar, there are subtle differences in these emotional responses. Homesickness is a yearning for reconnection to a place or person that provides us with a sense of stability and comfort. While the feeling is often associated with a physical space or locale, it can also be related to a community or culture that is geographically dispersed. Loneliness, however, is a feeling of disconnect from those around us.

This distinction explains why someone might feel homesick when away from their family or childhood home, but why people are also capable of feeling lonely when around others or in their own homes. It’s important to remember that homesickness and loneliness are natural responses, and that significant life changes or transitions, such as those brought on by a pandemic, often cause instinctual feelings of disconnection.

While many families are learning to connect across digital platforms, people with families in different time zones may find it harder to coordinate virtual social gatherings.

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For immigrants, and people living outside their country of origin, feelings of loneliness and homesickness may be exacerbated—especially given current guidelines on global travel. Sometimes when we have family that live outside of the country, it can be difficult to feel connected to them. While many families are learning to connect across digital platforms, people with families in different time zones may find it harder to coordinate virtual social gatherings.

Zoom happy hours and morning FaceTime check-ins become more difficult when you’re navigating multiple time zones. I often recommend letter-writing and postcards as a way to connect with family outside of the U.S., explaining that these thoughtful activities can create a greater sense of bonding and often feels more intimate.

While apps like Zoom, WhatsApp, Skype, and Google Hangouts are most frequently used for live interactions, you can also send pre-recorded video or audio recordings to family and friends abroad. Recording a vlog or oral history of your day or week may feel more meaningful than a regular text or voicemail. Perhaps a nighttime recap or plans for the upcoming day can create a sense of inclusion if shared with loved ones.

Homesickness is a natural response that may be a signal to seek support

Homesickness for your country of origin or cultural heritage may be accompanied by feelings of disconnection from your current country of residence. This emotional response is also natural, and may manifest as feeling that we are not understood or seen by those around us. For this reason, it’s important to seek out communities, groups, or spaces where there is common ground, and opportunities for peer support.

While in-person interactions are still risky, many cultural clubs, local organizations, and support groups have taken their activities online. Connecting with communities and groups in your area does not mean you need to ignore or reject your feelings of homesickness. We do this not in an effort to dismiss the yearning for family in a different country, but to remind ourselves of the various connections we can make today.

Connecting with communities and groups in your area does not mean you need to ignore or reject your feelings of homesickness.

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The pandemic has forced many people to remain physically distant from friends and family, but it’s increasingly important to remember that safe and risk-mitigating opportunities for socialization still exist. The term “social distancing” is in many ways a misnomer, and some have misinterpreted the term to mean that all social connections should be severed. Of course most of us don’t actually want to do that, but the subconscious implications can often lead us in that direction. I prefer the term “physical distancing” given this practice may be a part of daily life for months and even years to come as reminders to stay connected to our support networks. 

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Find comfort by cultivating your own meaning of “home” 

Apps and technology that allow for social connection are crucial right now, but remember that connections to home can also be forged internally. Remind yourself of who your resources and support networks are, at times when you feel alone, or keeping a list that you can refer back to. Sometimes the simple reminder that a support network exists can be enough. 

We can often cultivate the energy of someone’s presence and the sense of “home” in the ways we make space for it in our immediate surroundings. If you’re struggling with feelings of homesickness or loneliness, meditate on the meaning of the word home, and consider what it means to you. Telling yourself, “I have everything I need inside me,” can be a helpful strategy when feelings of yearning are present.

We often forget that the feeling of “home” can be cultivated within ourselves. By making space for these feelings, we are welcoming all parts of ourselves into the present moment. That in itself can sometimes give us a sense of home or belonging, because it reminds us that when we welcome all parts of ourselves – even the discomfort of homesickness – that we are still whole, complex humans.

Your Turn: Have you or someone you love ever experienced homesickness? Share what helps you cope in the comments below.

Finding a therapist who’s a good fit for you and your needs is essential to the work you do in therapy. In your search for the right one, you may come across therapists with different letters behind their name. These letters are typically professional credentials, and can give you a better understanding of their training and the kind of therapy they provide. However, they can also be confusing.

As a rule of thumb, we encourage prospective clients to seek out therapists based on the specialty area which best aligns with your needs, instead of simply focusing on credentials. For example, this may look like a desired therapy approach, such as Dialectical Behavior Therapy (DBT) or a specific concern such as depression or anxiety.

Here’s an overview of the different kinds of mental health providers you may encounter in your search. We hope that this helps make it easier for you to find the right match.

What exactly does a psychotherapist do?

It can be confusing trying to find the right mental health provider based on credentials alone. For example, how is a psychotherapist different from a psychologist? Some therapists offer certain services in addition to traditional “talk therapy,” such as guided meditation.

Keep in mind that in the State of New York, for a clinician to practice psychotherapy, they must complete educational (usually at least a master’s degree) and licensure requirements (typically, a certain number of supervised clinical hours, in addition to successfully passing an exam). Other states may have different licensure requirements and letters.

Let’s break down the differences between types of therapists.

What is a psychotherapist?

Psychotherapist is considered an “umbrella term” and is used by all kinds of mental health professionals. You’ll find psychiatrists, social workers, mental health counselors, psychologists, and other professionals who refer to themselves as psychotherapists. This implies that the professional provides psychotherapy or counseling. However, it is not a formal license. Instead, it is an informal way of referring to therapists who evaluate and treat psychological issues.  

What is a psychiatrist (M.D. / D.O)?

A psychiatrist is a professional who went to medical school and holds a medical degree. A psychiatrist will usually have the initials M.D. or D.O., after their name. They trained as a physician and then pursued extra training in treating mental illness. They can prescribe psychiatric (also known as psychotropic) medication and usually focus more on medication management. Typically, psychiatrists are not trained in providing talk therapy or counseling services.  However, there are many who are trained to do both.

Oftentimes, psychiatrists collaborate with other mental health professionals who provide psychotherapy so the client can receive the best possible care. If you could benefit from medication, your therapist may recommend that you connect with a psychiatrist. If you want to see a psychiatrist who also provides therapy, make sure to research that specific combination. It’s not uncommon for someone to see both a psychiatrist for medication and a psychotherapist for talk therapy.

What is a psychologist (Ph.D., Psy.D., or Ed.D.)?

Psychologists have a doctoral degree in a field within psychology. They have one of these initials after their name: Ph.D., Psy.D., or Ed.D. Different fields include clinical, counseling, cognitive, and forensic psychology, among others. Most often, psychologists who offer counseling or psychotherapy obtained their degree in clinical or counseling psychology. If they received most of their training in clinical settings and spend most of their time seeing patients, they are referred to as practicing psychologists. 

Typically, psychologists need to complete 4-5 years of doctoral level academic training.  After their academic training, they must complete an internship, followed by post-doctorate training. Due to their level of training, in addition to psychotherapy, psychologists have the ability to administer psychological testing such as IQ or personality tests. However, they’re not medical doctors.  Therefore, they cannot prescribe medication (with the exception of a few states in the U.S.). Many practicing psychologists are also involved in research, given their extensive research training in graduate school. 

Other psychologists use their expertise to help solve specific problems. Applied psychologists specialize in solving problems within a specific field. For example, industrial-organizational psychologists are trained in helping business organizations maximize their talent and manage change. Research psychologists focus on understanding human behavior, thinking, decision making, and emotions. Their recommendations impact everything from how cars are designed to which products are sold in stores. 

It’s not uncommon for someone to see both a psychiatrist for medication and a psychotherapist for talk therapy.

What is a Mental Health Counselor (LMHC / MHC-LP)?

Mental Health Counselors are qualified to evaluate and treat various issues people may be experiencing, such as depression, and anxiety. These are psychological counselors who have a master’s degree in psychology, counseling, or a related field. After obtaining a master’s degree, mental health counselors need an additional 2–4 years of experience in order to become fully licensed in their field.

While they are working toward their own license, they operate with a provisional license (Mental Health Counselor – Limited Permit). This simply means they must practice under the supervision of a licensed mental health professional, such as a psychologist or licensed mental health counselor (LMHC). The exact requirements to get a license as a Mental Health Counselor vary by state.

Like the professionals mentioned above, they provide psychotherapy and counseling.  They are not typically trained to administer psychological tests and cannot prescribe medication.

What is a Clinical Social Worker (LCSW / LMSW)?

Similar to mental health counselors, social workers begin post-graduate work under the supervision of a licensed clinician. After obtaining enough experience, licensed master social workers (LMSW) can opt to take an exam and become licensed clinical social workers (LCSW).

Clinical social workers are qualified to diagnose mental illness and/or emotional issues as well as provide psychotherapy and counseling. Social workers are motivated to help both individuals and the community. As a result, they take on many roles. Many choose case management services, community service organizations, hospitals, and private practice.

What does a psychoanalyst do (LP)?

Among the other titles, you may come across licensed psychoanalysts (LP). After obtaining a graduate degree, many therapists choose to continue extensive training in particular modalities, such as psychoanalysis. These professionals study the work of Freud, among other notable psychoanalysts. 

Compared to a psychotherapist, psychoanalysts typically focus on the unconscious mind. They may help a person understand how their unconscious desires or beliefs contribute to keeping them stuck or from making progress.

It’s common for individuals receiving psychoanalysis to see their analyst around 1–3 times a week. Psychoanalysis may look like laying on a couch (vs facing your therapist while seated in a chair), dream analysis, and free association to explore unconscious behaviors and thought patterns. 

What kind of therapist do I need?

It may be helpful to consider therapy if you’re struggling with emotional or mental health concerns and despite your best efforts, you just can’t seem to feel better on your own.

Psychotherapists are professionals trained to help you identify self-limiting beliefs and thoughts, process painful emotions and memories, and learn new ways to cope. With a therapist, you can be open and honest in a different way than you can be with friends and family. Many people find this outlet serves as a type of safe haven, a time for self-care and self-reflection.

One of the most important factors in determining whether therapy will help you, is the fit and relationship you have with your therapist. That means that their credentials are less important than their experience, specialty, and overall approach. It’s critical that you feel you can be open, honest, and vulnerable with your therapist. If you’re uncomfortable around them, or wondering whether they’re helpful, you won’t get what you need from therapy.

We know that finding the right therapist can be a big lift, especially when you’re already feeling burdened.

To help you get connected to the right therapist, Clarity Therapy provides free therapist matching services. Simply share your preferences and desired criteria on our questionnaire. Once you receive your matches, you’ll get to know our therapists over a free 30-minute phone consultation. This allows you to speak with as many therapists as you like without obligation. We want to make sure that you feel your therapist is a great fit before starting therapy.

At Clarity Therapy, all of our psychotherapists set their own schedules and availability. Depending on the therapist, therapy sessions can happen in person or online based on your needs and preference.

Have questions or need more guidance? Feel free to contact us today at clientcare@claritytherapynyc.com, and we’ll be in touch soon.

Many of us are so invested in work or academics that we sometimes forget to take care of ourselves. I’ve heard from so many people who say they feel like they’re on “auto-pilot” mode. They’re so busy that they forget to take a break and enjoy what’s happening in the present moment. Self-care can be a great way to break this cycle. Although there are various ways to practice self-care techniques throughout a busy work week, for many, the weekend is the best time to unwind.

What is Self-Care?

The word “unwind” is one way of understanding the term, but “self-care” is really whatever you want it to be. What self-care means for one person, might mean something different for others. So the important first step to understanding this term is to think about what you can do to take care of yourself. What works for you? 

Some people meditate, read, or exercise; others might write, go to therapy, or take a walk in the park. Whatever it is that you enjoy doing to practice self-care, try doing it fully. Be present during those moments. If you’re walking in the park, simply let yourself walk and enjoy your surroundings. If you’re reading, just focus on the act of reading, and turn off the television or anything else that might be distracting. 

Be mindful of your self-care technique so you can properly recharge your battery, which gets you through the week. Sometimes we forget how to take care of ourselves or what we truly enjoy doing. If that sounds like you, here are some tips to get started:

Tips for Self-Care on the Weekends

Tip 1. Make a Commitment to Therapy
Tip 2. Meditate to Relieve Stress
Tip 3. Welcome the Weekend

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Tip 1. Make a Commitment to Therapy.

This is the first tip because it’s one of the best ways of discovering how to take care of yourself while doing it at the same time. By going to therapy, you can not only express bottled-up emotions but also explore and expand your mind to reach a better understanding of yourself and your needs and wants. 

For those struggling to find time to go to therapy during the week, try looking for therapy on weekends. Options can be more limited, but there are plenty of therapists who work on weekends. 

If you notice you tend to take work home with you, try setting realistic boundaries to help you maximize your downtime on the weekends.

Tip 2. Meditate to Relieve Stress.

Although it might feel challenging at first, or may not be for everyone, meditation is a great way to relax the mind and bring your attention to the present moment. It helps you pause the rapid thoughts going through your brain and just breathe. 

Meditation is also a moment for you to raise your awareness about thoughts or feelings you didn’t know were there. Although this might sound unpleasant, it’s the first step in not judging thoughts or feelings and instead learning to accept them. 

I suggest first practicing meditation at home, or wherever else is comfortable, until you get a good grasp on it. Use apps like Headspace or Calm if you need some guidance. There are also many therapists who offer support and guidance with mindful meditation. With enough practice, this can be done during small breaks at work or even on the subway.

Tip 3. Leave Work at Work and Welcome the Weekend.

Possibly one of the most difficult things for many people to do during off-hours is forget about work and be present with other aspects of life. If you notice you tend to take work home with you, try setting realistic boundaries to help you maximize your downtime on the weekends. For example, “I will not do any more work after 5pm.” 

Keep in mind that it’s impossible to be perfect human beings! Sometimes we need more time to do things. Be fair and respectful to yourself and know your limits. 

Your Turn: How do you define self-care? I’d love to know if you’ve found success in disconnecting from work and responsibilities in the name of self-care over the weekends. Share your tips in the comments below.

A version of this post originally appeared on our sister site, NYC Therapy + Wellness.

Mental health is an investment, and finding affordable therapy in NYC can feel daunting at times. However, money shouldn’t prevent someone from getting the help they deserve. No one should feel alone because they simply can’t afford the proper mental health treatment. If you find yourself in that position, know that others share in the struggle to find affordable therapy in NYC.

Although some people have insurance that might help cover a portion of the cost of therapy, it’s not always enough; and for those who don’t have insurance, paying several hundred dollars a month might be out of the question. But don’t lose hope—here are a few quick tips and resources that can help you find affordable therapy.

How to Find Affordable Therapy in NYC

Tip 1. Search for Sliding Scales
Tip 2. Check Out Clinics or Hospitals
Tip 3. Visit Community Centers

Tip 1. Search for Sliding Scales

Websites such as Psychology Today or Open Path offer a vast selection of therapists that offer reduced-fee or sliding-scale appointments. Therapists on these sites are vetted, which can bring comfort to those who might be seeking therapy for the first time. In addition, you can see therapists’ photos and usually read their biograpies or philosophies, as well as their approach to psychotherapy, before choosing someone.

Another advantage of these sites is the level of detail you can go into with your search criteria. Whether you want to filter results by the language you feel most comfortable speaking or by an issue you’re facing, it doesn’t take long to find the right match.

No one should feel alone because they simply can’t afford the proper mental health treatment. If you find yourself in that position, know that others share in the struggle to find affordable therapy in NYC.

Tip 2. Check Out Clinics or Hospitals

There are many clinics in the five boroughs that offer sliding-scale, and sometimes even free, services. Sliding-scale clinics usually base therapy fees on your level of income, so it’s important to have that information readily available (e.g., pay stubs). For those looking for more acute care, hospitals may be a better option. Additionally, both clinics and hospitals often provide group therapy, which can be a productive as well as a more accessible experience.

Universities often have training clinics that are open to the community, where graduate students are completing their training under rigorous supervision by a licensed mental health clinician. These clinics usually have sliding scales as well. I’ve seen clinics in these settings charge anywhere from $5 to $50 per session.

Tip 3. Visit Community Centers

Finally, you might consider visiting a community mental health center for services. They’re typically very affordable—either free or low-cost—and they cater to those with a lower income level. Again, having your income information readily available, along with any other information the center might need, can expedite the process.

Keep in mind, though, that community centers typically experience a high demand, so wait times can be long. A simple search online can usually show the community mental health centers closest to you.