So you have made the decision to start therapy.  So now what?  How on earth do you go about finding the right therapist for you?  In this article we will walk through 7 things to keep in mind as you look for the therapist who is right for you.  

1: Understand Your Needs

Before you begin your search, take some time to reflect on your needs and what you are looking for in a therapist, and what you hope to get out of therapy. Are you dealing with a specific issue, such as anxiety or depression? Do you prefer a certain type of therapy, such as cognitive-behavioral therapy or acceptance and commitment therapy?

Take some time to reflect on what you hope to achieve through therapy and what specific mental health issues or concerns you want to address. For example, you may be struggling with depression, anxiety, relationship issues, or a traumatic event. Having a clear understanding of what you want to work on can help you find a therapist who specializes in that area and has the experience and expertise to support you effectively. Ensuring a therapist specializes in your concerns increases the likelihood of a successful therapy experience. Additionally, discussing your needs with a potential therapist during an initial consultation can help you determine if they are a good fit for you and if they can address your specific concerns.

2: Research Therapists 

Look for therapists who have experience in the areas you need help with. Read their bios and consider reaching out to ask any questions you have.  A good place to start is by searching online for therapists through pages such as Psychology Today or ZenCare.  Consider if you would rather do face to face therapy or if you are open to Telehealth.  Being open to Telehealth allows you to broaden your search to find a therapist who will fit your specific needs.  

Read the provider’s bio and if they have one review their website.  Most therapists are willing to do a complementary five to ten-minute call to answer ask any questions you have. This can give you a better understanding of the therapist's background, education, and approach to therapy, allowing you to make an informed decision about whether they may be a good fit for you.

It's important to remember that researching therapists is just one step in the process and that a good fit is also based on personal rapport and your individual needs and preferences. However, taking the time to research therapists can increase your chances of finding someone who has the experience and expertise to support you effectively.

3: Ask for Referrals 

Your friends, your family, and even your doctor know you well and might already know of a provider who would be a good fit for you.  Word-of-mouth recommendations can be particularly helpful because you can get first-hand information about a therapist's approach and effectiveness from someone you know.

Additionally, your doctor may be able to refer you to a therapist who they have worked with in the past and trust to provide high-quality care. They may also be able to provide insight into your specific needs and help match you with a therapist who has experience in that area.

It's important to keep in mind that what works well for one person may not work as well for you. However, asking for referrals can be a great starting point and give you a list of potential therapists to consider. It can also give you a sense of what to expect from therapy.

4: Look for Credentials

Therapists need to be licensed in-order to provide care.  In the United States therapy is considered to be happening in the location of the client.  This means for those doing Telehealth the therapist needs to be licensed in the state, or country, in which the client is currently located. 

To check if a therapist is licensed, you can check with your state's licensing board or check the therapist's website for information about their credentials. You can also look for certifications, such as the American Board of Professional Psychology, the PsyPact (for psychologists able to practice teletherapy in over 30 states) or the National Board for Certified Counselors, which indicate that a therapist has met additional standards for their profession.  

For therapy education matters.  Having appropriate training means your provider has been through academic and practical training that meets their states licensing requirements. Additionally, working with a licensed therapist can give you peace of mind knowing that they are held to ethical and professional standards.

There are many different types of therapists, and credentials, those will be discussed further in a post about understanding the different types of therapy.  

5: Consider Therapy Styles

Different therapists use different approaches, such as cognitive-behavioral therapy (CBT), psychodynamic therapy, or humanistic therapy, and not all might be a good fit for you or your therapy needs.  Understanding the different approaches can help you determine which type of therapy aligns with your preferences and goals.

Most therapists will use a combination of different psychological approaches and interventions. When doing a consultation call with a therapist ask them about their approach to therapy.  Think about your problem and how the therapist typically provides care.  Will their approach help with your current condition?  For example a provider that typically uses a process oriented approach might not be a good fit for someone needing to improve their study habits, but might be a great fit for someone going through a life transition.  

If you have the time and energy it might be worthwhile learning a bit more about different approaches and styles to therapy.  You can read this article on the subject if you want to.  Do not feel as though you need to become an expert in all the different forms of therapy out there to find a therapist right for you! 

6: Schedule an Initial Consultation

Most therapists offer a free initial consultation, typically a five to ten-minute meeting or phone call.  Take advantage of it to determine if you are comfortable with the therapist and their approach.  Ask about their therapy style, and how long it typically takes their clients to meet their therapy goals. 

It can also be good to ask about things like location, availability, cost, and insurance. You will want to consider factors like how far you are willing to travel to see a therapist, or if you are open to Telehealth.  Some people find virtual therapy to be more convenient and accessible, while others prefer the personal connection of in-person therapy. Consider what works best for you and your schedule and factor that into your decision-making process.

You'll also want to think about how much therapy will cost and if your insurance will cover the cost of therapy sessions. Some therapists are able to offer sliding scale payments or a payment plan.  Do not be afraid to ask about options.  

Overall, considering the logistics of therapy can help you find a therapist who is a good fit for your needs, schedule, and budget. This can increase the likelihood of a successful therapy experience and help you feel more confident and comfortable as you work towards your mental health goals.

7: Trust Your Gut 

It’s important to feel comfortable and safe with your therapist, if you don’t feel like you have a good rapport with them, it may not be the right fit. Rapport, or how well you get along with your therapist can be one of the biggest predictors on how successful your treatment outcomes will be (Horvath et al., 2011).   Have an initial conversation with the therapist. This initial conversation is an opportunity for you to ask questions and get a sense of the therapist's personality, approach, and philosophy.

During this conversation, you can discuss your reasons for seeking therapy, what you hope to achieve, and what your expectations are for therapy. You can also ask the therapist about their experience, their approach to therapy, and what you can expect from therapy sessions.  The initial conversation is a chance for you to assess the therapist's communication style, demeanor, and overall approach, and determine if you feel like this is someone you would like to work with.

Additionally, the initial conversation is a chance for the therapist to assess your needs and determine if they are a good fit for you. They may ask questions about your symptoms, history, and goals to help them better understand your situation and determine if they are equipped to help you.

Overall, the initial conversation is a crucial step in finding the right therapist. It can help you get a better understanding of the therapist and the therapy process, and help you feel more confident and comfortable in your decision-making process.

In Summary

Finding the right therapist is important but can be quite difficult.  If following the above steps seems like too much, ask for help.  Friends and family can help you each step of the way.  Also, you might not find the right therapist right away.  If you start therapy with someone and they do not end up working out its okay, it might take time to find the right therapist.  Be patient with the process getting with the right provider is worth taking your time on. 

References

Horvath, A. O., Del Re, A. C., Flückiger, C., & Symonds, D. (2011). Alliance in individual psychotherapy. Psychotherapy, 48(1), 9–16. https://doi.org/10.1037/a0022186

Article written with aid from Chat GPT