There are many reasons to seek counseling — from personal growth and life transitions — a new home, marriage, baby or job — to mental health struggles, emotional overwhelm or relationship and behavioral issues.

Whatever is motivating you to seek support, you should know that there is no reason to face your challenges alone. If you’re an in-service UFT member, you can start with the union’s Member Assistance Program, which offers confidential and free short-term counseling with a trained, licensed mental health professional, referrals for longer-term support and many other resources.

In-service members who are enrolled in the New York City Employees PPO Plan (NYCE PPO) can access the UnitedHealthcare behavioral health network as part of the plan and visit nyceppo.com to find mental health therapists. Members can also visit sites such as Psychology Today or Therapy Den, whose search functions can be filtered by insurance, ZIP code, or the specific concerns for which one is seeking treatment.

Choosing a modality

Modality is the method or approach used by a licensed professional; think of it as a tool in the therapist’s toolkit. If you process your emotions intellectually, you may prefer cognitive behavioral therapy (CBT), an effective, goal-oriented form of talk therapy that focuses on the link between thoughts and actions.

If you experience stress and anxiety physically, somatic experience and body-based therapies may be helpful. Listen to MAP’s recent “Brewing Wellness” podcast to learn more about this modality.

You can also look for specialists in a particular area of concern to deal with a specific problem.

Finding a good fit

Introductory therapeutic sessions are a good opportunity to see how the relationship with a therapist feels and to check if their style is a good match. Feel free to ask questions such as “What is your approach to [a specific issue of concern]?” or “How do you handle feedback?”

After your visit, assess how you feel. Are you comfortable working with this person? Do you feel heard and understood? If you don’t have a positive feeling, seek out another therapist, until you find one with whom you have a good rapport and with whom you can feel comfortable sharing your deepest feelings.

Call the UFT Helpline 24/7 at 866-UFT-FOR-U, or contact the Member Assistance Program Monday through Friday at 212-701-9620 or MAPinfo [at] uft [dot] org (MAPinfo[at]uft[dot]org) to speak with a licensed clinician.