Therapy 101: What It Is, How to Get Started, and How to Make It Affordable

A lot of people think about starting therapy… and then don’t.
Not because they don’t need it, but because something holds them back.

Maybe you’ve caught yourself thinking:

• “My problems aren’t bad enough.”
• “I wouldn’t even know what to talk about.”
• “What will people think if they find out?”
• “I don’t even know where to start.”

If any of that sounds familiar, you’re not alone — and this blog is for you.

So… What Is Therapy?

Let’s clear the air first.

Therapy is basically a conversation with someone whose entire job is to listen without judgment. It’s a space that’s just for you — to vent, reflect, cry, laugh, sit in silence, or talk through things you’ve never said out loud before.

A therapist isn’t there to evaluate you or tell you what kind of person you are. They’re there to help you make sense of what’s going on, notice patterns, build coping skills, and better understand yourself. There are many different types of therapy modalities/treatment approaches therapists will use depending on what it is you’re struggling with and seeking therapy for. Some common ones are described below. So keep reading! 

Over time, you and your therapist build what’s called a therapeutic relationship — meaning you’re working together as a team. Therapy isn’t something being “done” to you; it’s a collaborative process where you decide what feels important to explore and when.

And What Therapy Is Not

Let’s also talk about a few myths.

Therapy is not someone telling you what to do or giving you advice like a friend might. A therapist won’t make decisions for you or magically fix your problems.

It’s also not only for people in crisis or those with severe mental health diagnoses. You don’t need to be “at rock bottom” to benefit from therapy.

The takeaway: Therapy can be helpful for just about anyone.

Common Therapy Types (Explained)

If you’ve ever searched for a therapist and felt overwhelmed by all the acronyms (“ABC soup”), you’re not alone. Here’s a quick, simple breakdown of some common therapy approaches:

Cognitive Behavioral Therapy (CBT)
CBT looks at the connection between your thoughts, feelings, and behaviors. The idea is that the way we think about things can affect how we feel and what we do. CBT helps you notice unhelpful thought patterns and practice more balanced ones. It’s commonly used for anxiety, depression, and stress.

Dialectical Behavior Therapy (DBT)
DBT is all about learning skills to manage big emotions. It focuses on mindfulness, emotional regulation, handling distress, and improving relationships. This approach is especially helpful if emotions feel overwhelming or hard to control.

Psychodynamic Therapy
This type of therapy explores how past experiences — especially early relationships — can influence how you think, feel, and relate to others today. It’s more insight-focused and can help you understand long-standing patterns in your life.

Person-Centered Therapy
In this approach, the relationship itself is key. The therapist offers empathy, support, and a judgment-free space, allowing you to explore your feelings at your own pace without being directed or pushed.

Acceptance and Commitment Therapy (ACT)
ACT helps you learn how to make room for difficult thoughts and emotions instead of fighting them, while still moving toward a meaningful life. It shifts the question from “How do I make this go away?” to “How do I live well, even when this shows up?”

Hypnotherapy

Hypnotherapy uses guided relaxation and focused attention to help individuals access a calm, receptive state of awareness. In this state, a trained therapist can help patients explore thoughts, emotions, and behaviors and introduce positive coping strategies.This approach can reduce stress and anxiety, support behavior change, improve sleep, manage pain, and enhance emotional well-being. 

Eye Movement Desensitization and Reprosessing (EMDR)

EMDR is a structured therapy that helps individuals process and heal from distressing or traumatic experiences. It uses guided bilateral stimulation, such as eye movements or tapping, to help the brain reprocess memories that are stuck or overwhelming.

The takeaway: You don’t have to know exactly what type of therapy you’re looking for (though it’s okay if you do!). You can call Building Hope, and we’ll help connect you with a few therapist options based on what you’re seeking support for and our knowledge of the local provider network and therapists’ skill sets. With 200+ therapists in our network—many of them right here in Summit County—we’re here to help you find the right fit.

How Do You Actually Start Therapy?

This part can feel overwhelming, so let’s break it down.

Navigation
Building Hope offers free mental health navigation services to help you find the support you need. If you’re unsure where to start, simply call Building Hope at (970) 485-6271 to connect with our Care Team. We’ll guide you through your options, connect you with a local provider, and break down the next steps so you don’t have to navigate the process alone.

Free therapy options
The Building Hope Scholarship provides up to 12 free therapy sessions for people who don’t have insurance or can’t afford therapy. It is a short-term, one-time funding opportunity, and you must live or work in Summit County. Apply for a scholarship through Mountain Strong.

Some employers in the county offer programs that allow their employees to access therapy at no cost. Check with your employer to see if you have an Employee Assistance Program (EAP) that sponsors mental health sessions!

Using insurance
If you have insurance, review your Summary of Benefits and Coverage (SBC) to understand what your plan covers for mental health visits. You can also visit your insurance provider’s website or call the number on the back of your card to ask about mental health benefits and in-network therapists.

Building Hope will review insurance information and help insured scholarship applicants understand their coverage before awarding a scholarship. In some cases, a scholarship may not be necessary if insurance fully covers therapy appointments.

Paying out of pocket
Websites like Psychology Today let you search for therapists by location, specialty, and price. It’s a great place to start if you’re self-paying.

Primary care referrals
Your primary care provider can often recommend therapists or refer you to someone in your area. Summit County’s Elevated Community Health and Commonspirit offer behavioral health treatment under the same roof as primary care. This is a great option for folks who want to keep their care in the same place and have a collaborative treatment plan amongst their care providers.

Sliding-scale options
We are fortunate to have great organizations that offer sliding scale options and financial assistance programs available to those who cannot afford full price out of pocket. Some of these organizations include  Mile High Integrated Care, Vail Health Behavioral Health, and Denver Recovery Group!

The takeaway: If you’ve been on the fence about therapy, consider this your sign. You don’t need to have everything figured out — you just need a place to start. Building Hope can be that starting place. It’s okay to not be okay, and reaching out is a powerful, courageous step. Call or email us when you’re ready, and we will help you begin your therapy journey.