How to Choose the Right Therapist for You.
Understanding Your Needs
Identify Your Goals
When you go to therapy, you are there for you. A therapist cannot decide for you what your goals are. It is important to think about what your presenting issues/concerns are and what you are hoping to achieve out of therapy. A few examples of how a therapist can help you is developing coping strategies, trauma processing, exploring sense of self, and building healthy relationships.
Determine Your Preferences
Reflect on personal preferences for a therapist. Some people want a therapist who is older, younger or around the same age. Some want a therapist who has kids or has had a similar lived experience. Others may want a therapist with a specific therapy approach such as Art Therapy, EMDR or DBT. It can be helpful to narrow down the right fit if you know what you are or not looking for in a therapist.
Recognize Specific Issues
Identify for yourself any specific issues you may need specialized support with. For example, this could be anxiety, depression, relationship issues.
Types of Therapists and Approaches
Different Types of Therapists
There are is a variety of different types of therapist. You can find Psychologists, psychiatrists, counselors, social workers, etc. It can be helpful to look up the difference depending on what you are needing.
Therapy Approaches
It can be helpful to do research about different types of therapy approaches to have an idea what you think might work best for you. Every therapist has their own set of therapy approaches they like to work from. Some have more specific and others have a more eclectic approach. A few common therapies are CBT, DBT, EMDR, and ACT.
Finding the Right Fit
It is important to consider how the therapist approach might align with your personal style and needs.
Researching Potential Therapists
Utilize Online Resources
There are many websites and directories available to find therapist. A few most comment used ones are psychology today, mental health match, and therapyden.
If you are looking for a therapist trained in a specific type of therapy, you can also look up the association connected to the modalities. For example, EMDR has the EMDR Association International or Art Therapy or Art Therapy has the American Art Therapy Association.
Initial Consultations
Importance of the First Meeting
Most therapist will offer a free 15-20 minute consult call. Take advantage of these to get to know a therapist before you schedule an intake with them. Typically a consult call will be structured by the therapist where they will gather a bit of information about what is prompting you to reach out for therapy, previous experience in therapy, and goals. Then the therapist will typically provide some information about their practice and policies. Afterwards they will prompt you to ask about any other additional questions.
Questions to Ask
Come prepared to your consult call with a few questions to ask the therapist. Here are a few suggestions of questions to ask…
What are your qualifications and credentials?
Ask about their education, training, and licenses.
What is your area of expertise?
Inquire if they specialize in specific issues (e.g., anxiety, depression, trauma).
What therapeutic approach do you use?
Understand their preferred methods (CBT, DBT, mindfulness, etc.).
How do you typically structure your sessions?
Get a sense of how they plan to work with clients.
How long have you been practicing?
Learn about their experience level.
What is your philosophy on therapy?
Gauge their perspective on the therapeutic process and client collaboration.
What are your fees, and do you accept insurance?
Discuss costs, payment options, and insurance compatibility.
What is your cancellation policy?
Understand the rules regarding missed appointments.
What is your availability for sessions?
Discuss scheduling and flexibility.
Trust Your Instincts
If during the consult call it is not feeling like a good fit or you’re getting a “vibe” that does not feel comfortable for you, trust that. Not every therapist is going to be the right fit for you and that is okay.
Logistics and Practical Considerations
Location and Accessibility
Availability for session has become more accessible since the pandemic, allowing for more therapist to hold sessions through telehelath. It is important to consider your preference of in-person or video sessions. If a therapist offers in-person, you will want to see how far their office is to you. If you also have any disabilities, you also want to ask about the office being ADA accessible.
Cost and Insurance
When speaking with a therapist during a consult call, you want to make sure to ask about fees and insurance coverage. Many therapist are out-of-pocket due to limitations that come with accepting insurance. You can also ask if the therapist has sliding-scale spots available to help individuals who want to participate in therapy, but may have financial barriers. It can also be helpful to ask about their cancellation policy as this can vary by therapist. Some therapist have a 24, 48, or 72 hour cancellation window and can charge a full session fee.
Availability and Scheduling
It is important to talk to the therapist about your schedule and theirs to make sure they align. Every therapist has a different schedule and hours.
Making Your Decision
Weighing Your Options
It can be helpful to weigh your options if you are looking at multiple therapist. Write out what each therapist offers, their costs, their availability and first impressions from your consult call. Compare your experiences and see what aligns most with your values and needs.
The Importance of Flexibility
It is important to be flexible if your first or maybe second therapist does not work for you. I know it can feel very frustrating when it does not work with a therapist or having to “start over” and retell your story can be difficult. It is important thought you work with someone who is the right fit for you. Therapist are not a ‘one size fits all’ and every individual’s needs are different.
Commitment to the Process
Therapy is hard work. It is not just showing-up to an office and talking on a weekly, biweekly or monthly basis. You will get out of therapy what you put in. I encourage individuals to give a therapist and therapy 3 sessions. If after 3 sessions you are not feeling a connection with the therapist, let them know and request referrals for additional therapist to be connected with.
Conclusion
Finding a therapist can be challenging sometimes considering there are so many options out there. It can be important to consider factors such as your goals, location/preferences of therapy and the connection you have. Don’t give-up on therapy if you have experienced going through a few different therapist, you will find the right one! Your mental health is important and you deserve support.
Additional Resources
EMDR Therapist: https://www.emdria.org/find-an-emdr-therapist/
Art Therapist: https://arttherapy.org/art-therapist-locator/?gad_source=1&gclid=Cj0KCQjwsoe5BhDiARIsAOXVoUsqZSrEWXfsDKIYRIY9rAojIa4lMjrciiSuU_lgjiMgPSVpPfVFUtQaAmM5EALw_wcB
Therapy Directories
https://www.psychologytoday.com/us
https://www.therapyden.com/
https://mentalhealthmatch.com/
https://www.goodtherapy.org/
https://www.besttherapists.com/