Salutations, Sapphics! As wlw, we face unique challenges, and finding the right kind of support can make all the difference. As you begin to dive into the world of therapy, the options for who you should see can seem overwhelming and unfriendly to figure out on your own. The acronyms are endless! But finding a therapeutic approach that works for you is so important in launching and maintaining your mental health journey. So, let's break down some popular therapy types and figure out which one might be your perfect match!

1. Cognitive Behavioral Therapy (CBT):

What it is: Here’s where it gets a little confusing! Technically, there are many forms of CBT! However, when a therapist lists that they are a CBT therapist, they usually mean that they will focus on identifying and changing negative thought patterns and behaviors.

What to expect: You'll work closely with your therapist to keep thought journals, practice reframing negative self-talk, and learn coping strategies. Expect weekly homework assignments and practical exercises.

Who it's great for: If you're dealing with anxiety, depression, or negative self-talk related to your identity or experiences, CBT could be your jam. It's especially helpful for coping with minority stress and reframing thoughts about your sexual orientation or gender identity. It’s a great fit for folks who feel like they’re not making progress unless there’s really trackable work!

2. Dialectical Behavior Therapy (DBT):

What it is: DBT focuses on mindfulness, emotion regulation, and interpersonal effectiveness.

What to expect: DBT typically involves both individual therapy and group skills training. You'll learn mindfulness techniques, emotion regulation strategies, and interpersonal skills. Expect to practice these skills between sessions and have access to phone coaching for crisis situations.

Who it's great for: If you struggle with intense emotions, relationships, or have a history of self-harm, DBT might be your go-to. It's particularly effective for queer women dealing with emotional dysregulation due to trauma or minority stress.

3. Acceptance and Commitment Therapy (ACT):

What it is: ACT teaches you to accept your thoughts and feelings while committing to actions that align with your values. Like DBT, it helps us sort out what is not working for us so we can let it go. 

What to expect: You'll learn to observe your thoughts without judgment and focus on living according to your values. Expect metaphors and experiential exercises to help you understand and apply ACT principles.

Who it's great for: If you're grappling with internalized homophobia or biphobia, working on self-acceptance, or dealing with chronic stress from societal pressures, ACT could be a game-changer.

4. Person-Centered Therapy:

What it is: Also sometimes called Humanistic therapy, this approach is all about creating a supportive, non-judgmental environment where you can explore your feelings and experiences. This approach emphasizes personal growth, self-actualization, and the inherent goodness of people

What to expect: This approach is less structured than others. Your therapist will create a warm, accepting environment where you can explore your feelings at your own pace. Expect open-ended questions and reflective listening. Many therapists who also practice other types of therapy consider themselves person-centered as well. 

Who it's great for: If you're looking for a safe space to discuss your identity, coming out experiences, build self-esteem, or embracing your true self, person-centered therapy might be perfect.

5. LGBTQ+ Affirming Therapy:

What it is: This isn't a specific technique but rather an approach that specifically affirms and supports LGBTQ+ identities. It looks at the impact of growing up in a heteronormative, homophobic, and cisgenderist world and how, when internalized, these discriminating systems impact our developing sense of self and self-esteem.

What to expect: Your therapist will have specific knowledge and training about LGBTQ+ issues and experiences. Expect discussions about how your sexual orientation and/or gender identity intersects with other aspects of your life, and strategies for dealing with discrimination.

Who it's great for: If you want a therapist who really gets the queer experience and can provide tailored support, look for someone who specializes in LGBTQ+ affirming therapy.

6. Psychodynamic Therapy:

What it is: This approach focuses on unconscious processes and how past experiences influence present behavior.

What to expect: You might explore your childhood, relationships, and recurring patterns in your life. Expect to do a lot of talking, with your therapist helping you make connections and gain insights.

Who it's great for: If you're dealing with trauma, complex relationship dynamics, or seeking long-term personal growth and understanding.

7. Trauma-Focused Therapy (e.g., EMDR, TF-CBT, CPT, PE, Narrative Exposure Therapy):

What it is: These therapies are designed specifically to address trauma and its effects.

What to expect: For EMDR, sessions involve recalling distressing events while experiencing bilateral stimulation (usually a tapping technique or eye movements). TF-CBT combines trauma-sensitive interventions with CBT techniques. CPT, PE, and NET will ask you to remember prior traumatic experiences and process various aspects of them

Who it's great for: If you're dealing with PTSD, perhaps from experiences of hate crimes, family rejection, or other traumatic events.

8. Specialized Options

For some specific concerns, like OCD, substance use, bipolar disorder, schizophrenia, and eating disorders, there are additional options for care!  To learn more about anything you are experiencing and to find out options for care, look into leading organizations tailored to that concern. Examples include: 

The International OCD Foundation (https://iocdf.org/)

The SAMHSA for substance use (https://www.samhsa.gov/find-help)

The International Bipolar Foundation (https://ibpf.org/get-help/)

The National Eating Disorders Association (https://www.nationaleatingdisorders.org/get-help/)

The National Alliance on Mental Illness (https://www.nami.org/) 

Remember, many therapists use an integrative approach, combining elements from different therapy types discussed above to best meet your needs. Don't be afraid to ask potential therapists about their approach and what a typical session looks like. In fact, this is something you should know to help you decide! 

The most important thing is to find a therapist who makes you feel comfortable, understood, and supported. Don't be afraid to shop around, ask questions, and trust your gut feeling. Look for a therapist who is knowledgeable about LGBTQ+ issues and can provide a supportive, affirming environment.

Your mental health journey is as unique as you are, and you deserve a therapy experience that celebrates and supports all aspects of your identity. So go forth, explore your options, and take that first step towards a happier, healthier you!

National Resources for LBQ Women:

1. National Queer and Trans Therapists of Color Network

Website: https://www.nqttcn.com/

Offers a directory of QTPOC mental health practitioners

2. GLMA: Health Professionals Advancing LGBTQ Equality

Website: http://www.glma.org/

Provides a directory of LGBTQ-friendly healthcare providers, including mental health professionals

3. The Trevor Project

Website: https://www.thetrevorproject.org/

Phone: 1-866-488-7386

Offers crisis intervention, suicide prevention services, and general social support for LGBTQ youth, including 24/7 phone and chat support.

4. National Alliance on Mental Illness (NAMI) LGBTQI

Website: https://www.nami.org/Your-Journey/Identity-and-Cultural-Dimensions/LGBTQI

Provides resources and support for LGBTQ individuals dealing with mental health issues

5. Pride Counseling

Website: https://www.pridecounseling.com/ 

Offers online counseling specifically for the LGBTQ community

6. Therapy for Black Girls

Website: https://therapyforblackgirls.com/

Provides resources and a therapist directory for Black women, including those who identify as LBQ

7. National Suicide Prevention Lifeline

Phone: 1-800-273-8255

Website: https://suicidepreventionlifeline.org/

Offers 24/7 free and confidential support

Remember, these resources are just starting points. Many local LGBTQ centers also offer counseling services or can provide referrals to queer-friendly therapists in your area. Don't hesitate to reach out and take that first step towards better mental health. You've got this!