Finding the Right Therapist
If you’ve been having a hard time finding a therapist who feels like a good fit, you are certainly not alone. It can be a difficult process for many to find the right therapist, and sometimes you might not be sure what to look for. But finding the right fit is a crucial step toward your mental health journey, as this will be someone who will help you in your process toward change. In this post, I’ll go over several tips and points to keep in mind that will hopefully make the search easier.
Identify Your Needs
Do a self-assessment: Reflect on why you’re seeking therapy. Are you dealing with anxiety, depression, relationship issues, trauma, or another concern? Are you looking for someone who provides a specific kind of therapy approach? What kind of therapy style are you looking for—someone who is more warm and gentle, or direct and solution-oriented? This will help in narrowing your search, because you can filter in therapists who provide the approach or specializations you are looking for.
Reflect on you goals for therapy: Consider what you hope to achieve through therapy. For example, are you wanting to learn more coping skills to manage your anxiety? Are you wanting to understanding your past and how it continues to affect you? Getting a clear idea of your goals can help guide you in finding a therapist who specializes in your areas of concern, or has skills to help you toward your goals.
Research Different Types of Therapy
Although it is not necessary to know the different therapy approaches out there to find the right therapist (for many, just having a therapist you feel comfortable and safe with is enough), it might be helpful for some to learn what is out there when conceptualizing goals, as there may be certain approaches that aligns closely with your needs. For example, if you are looking to address and heal significant trauma in your life, you might be more interested in researching therapy types that focus on trauma, such as EMDR, Trauma-focused CBT, and etc.
A brief overview of some of the more common therapy types:
Cognitive Behavioral Therapy (CBT): Focuses on identifying and changing negative thought patterns.
Dialectical Behavior Therapy (DBT): Helps with emotional regulation and interpersonal relationships.
Psychodynamic Therapy: Explores past experiences and unconscious processes.
Solution-focused Therapy: Focuses on identifying and building solutions rather than delving into problems.
Other Approaches include humanistic therapy, gestalt therapy, family therapy, couples therapy, group therapy, trauma informed approaches, and many more.
Keep in mind that not all therapists solely practice one kind of therapy (though some do)—many therapists out there may use a blend of different approaches in working with different clients.
Evaluate Personal Compatibility
Ask for an Initial Consultation: Many therapists offer a free initial consultation. This gives both you and the therapist an opportunity to get a sense of one another and see if you would be a good fit. Use this time to ask questions and assess if the therapist provides the things you are looking for, particularly if you are looking for something specific.
Areas you can ask about:
Experience: Consider therapists who have experience working with issues similar to yours. Experience can be crucial in understanding and addressing your concerns effectively.
Style/Approaches: Inquire about how they would describe their style, or what therapy approaches they use. Even if you don’t have particular needs in this area, if what they describe resonates with you, this can help you decide if you’d like to move forward with them.
Location: Determine if the therapist’s office is conveniently located or if they offer online sessions.
Scheduling: Ensure their availability matches your schedule. Consistency is important, so finding a therapist who can meet regularly is beneficial.
Fees: Inquire about session costs and payment methods. Some therapists may offer sliding scale fees based on income.
Insurance: Check if the therapist accepts your insurance or offers reimbursement options (i.e., superbills, etc). It is also helpful to contact your insurance company if you are planning to use your insurance, and verify your benefits and expected costs (i.e., your co-pay or deductible). Understanding your coverage can help manage costs.
Trust the Process
It’s okay to have a trial period. If you need it, it’s okay to try a few sessions with a therapist to see if it’s a good fit. If it doesn’t feel right, don’t hesitate to look for another therapist. It’s not uncommon for people to try out different therapists before finding the right one—sometimes we don’t have a clear idea of what we are looking for or are needing at the start of the process, but exploring different therapists / styles can help give us a better idea of what we need (and of what we don’t want).
Know that commitment to change is necessary. Remember that finding the right therapist is the first step. Therapy is an investment, and effective therapy requires commitment and active participation. Lasting change occurs outside of the therapy room, so know that a vital part of the process is taking what you learn and putting it into practice in your every day life.
— Janet Park, LMFT
