How to Find the Right Therapist for You
So, you’re thinking it’s a good idea to get started with therapy. Regardless of your reasons, most people share that it’s intimidating to try to find the right therapist. This is completely understandable - your relationship with your therapist is likely to have a large impact on your growth and success. There are a few things that you can do to find a therapist who is the best fit for you and your goals.
Know Your Coverage
If you plan to use insurance, know your insurance coverage. Check with your insurance and ask what kinds of out of pocket costs you may have. At the same time, you can ask your insurance for their provider directory. While this directory is not always up to date - it serves as a great jumping off point for your search.
Ask Trusted People in Your Life
Therapy is becoming more and more common - it is likely that there is someone in your life who has seen a therapist, and can recommend someone they think could be a good fit for you. In addition, you can ask trusted professionals, like your family doctor, or a psychiatrist. If you do this, keep in mind that everyone is different - and what works well for one person may not work well for another.
Utilize Your Resources
There are many different ways that you can locate therapists in your area. The simplest is to do a Google search, or look on trusted therapy directories such as Psychology Today, GoodTherapy, Therapy Den, or Mental Health Match, just to name a few. Each directory will often have a biography and information on a therapist’s specializations, so that you can get to know them better before reaching out.
If you’re employed, a good resource could be your employer’s human resources team. Many employers provide employee assistance programs (EAPs) which cover a limited number of sessions with an in-network therapist. They can provide a list of individuals who are in-network with them to get you started.
If there is something specific you are looking for in your therapy, reaching out to a related organization can be a good first step. For instance, if you need assistance related to intimate partner violence (IPV), reaching out to your local domestic violence advocacy organization, or IPV shelter, can provide a more informed recommendation. Or perhaps you are looking for a faith-based approach to therapy; speaking to your place of worship could show more focused results. National organizations can also be a benefit - searching for the organization related to your concerns, such as the National Center for PTSD, or the International OCD Foundation, for example, may turn up a list of providers who specifically treat those concerns.
Think About What You Want to Accomplish in Therapy
Take some time to figure out what your initial goals are. Want to avoid medication - or give it a try? Is there a particular type of therapy you think you can help you? Would you prefer someone to listen and let you vent - or someone to interrupt, help learn skills, or be more active?
While these goals may change as you go through therapy, having a general understanding of what you’re looking for can aid you in your search - and make it more likely that you’ll find someone you mesh well with.
Ask Questions
Whenever you reach out to your therapist, ask questions about what matters to you. It may help to write these down before reaching out, so that you remember to ask. Therapists usually welcome questions about them, their background, their expertise, or their education, as it shows you are taking an active role in your recovery. These questions might be related to coverage, fees, insurance, background, expertise, or even just general questions about your preferences for therapy - such as telehealth or in-person.
Keep In Mind What’s Typical As You Start - But Listen to Your Gut
Getting started with therapy is uncomfortable. Period. Especially if this is your first time starting therapy! Getting to know someone new, and opening up, will likely lead to some increases in anxiety to start. However, listen to your gut - if you feel uncomfortable, it’s alright to look for someone else, ask more questions, or let your therapist know that you aren’t sure they are a good fit for you.
Some things to notice that you may bring up with your therapist - or use to decide to discontinue the relationship:
The therapist interrupts you rather than listening - or vice versa (depending on your preferences)
The therapist isn’t prompt to appointments, or is frequently late/cancelling
You feel invalidated by your therapist
You don’t feel respected or heard by your therapist
I promise you - most therapists (myself included) want to know if you’re feeling this way so that we can do better - even if that includes helping you find a therapist who might be a better fit for you.
Finding a therapist is often quite personal - don’t be afraid to ask questions, shop around, or let your current therapist know that it’s just not working out.
If you’re looking for a therapist, check out the Services and About pages above - I’d be happy to help! If you’re ready to get started, click the “Request a Session Now” button to dive in!
