How to find a therapist
Finding a new therapist can feel like an overwhelming and dead end journey. There are so many considerations to account for including insurance, hours of availability, specialty, and telehealth availability.
While Google will return an endless list of unhelpful “Sponsored” sites like Betterhelp, there are a few reliable directories and avenues for finding a therapist who will be a good fit for you.
Clarify Your Goals and Needs
Before beginning an online search of local therapists, it’s a good idea to take some time to reflect on what your goals for therapy will be. Do you want to process trauma? Alleviate symptoms of anxiety? Learn how to gentle parent? Feel less depressed? Explore spirituality?
The first question I usually asks new clients in consultation is “What do you hope to gain from counseling?” It’s helpful for both you and the therapist if you’ve got an idea of how you’re expecting therapy to help.
Questions to ask yourself:
What do I hope to gain from counseling?
How do I expect the counselor to help?
If counseling were to help, how will my life look different?
Identify Your Preferences:
Think about what kind of therapy will work for you. There are many types of counseling such as EMDR, somatic experiencing, Jungian analysis, traditional talk therapy, and mindfulness-based. You can read more about the different types of therapies here: https://withtherapy.com/types-of-therapy
You’ll also need to consider whether you want to do in person or telehealth sessions. Some platforms such as BetterHelp even offer communication with the therapists via messaging.
Here are some questions to consider:
Do I prefer in person or video sessions? In person sessions will limit the the geographic area for finding a counselor, but telehealth isn’t always conducive to methods like EMDR or somatic experiencing.
Is it important that my therapist be part of the LGBTQA+ community or an ally?
Would I feel more comfortable with a male or female counselor?
Does it matter what the counselor’s age is?
Should my counselor be a veteran?
Should my counselor be Christian? Or non-religious?
Research Therapists
Start your search by exploring therapist directories online, such as Psychology Today, TherapyDen, or GoodTherapy. These platforms allow you to filter therapists based on location, specialties, and modalities. If you’re planning to use your health insurance benefits, you can also try the directory on your insurance provider’s website.
Take the time to read therapists' profiles and bios to get a sense of their background, approach, and areas of expertise. You should also explore their website for more information about their methodologies and specifics.
Ask for Recommendations
Ask close friends, family, or healthcare professionals for recommendations. Personal referrals can often give you the opportunity to learn more about the prospective therapist before meeting them.
Schedule Consultations
Once you’ve developed a list of therapists you’re interested in working with, schedule consultations with them to discuss your specific needs and ask any questions you may have. Most therapists offer either the ability to schedule a consultation session with them, or at least spend some time talking on the phone before scheduling the first session.
Feel free to ask the therapist any questions you may have including about their approach, costs, frequency, expectations, scheduling, and their personal philosophies. Notice whether you come away from the consultation feeling optimistic and positive about the connection, or apprehensive about feeling judged or lack of trust.
Trust Your Instincts
Trust your intuition when evaluating potential therapists. While credentials and experience are important, ultimately, the therapeutic relationship hinges on trust, empathy, and mutual respect. If you feel comfortable and understood during the initial consultation, it may be a sign that the therapist is a good fit for you.
Consider Cultural Competence
For women seeking therapy, especially those from diverse cultural backgrounds, it's essential to find a therapist who understands and respects your cultural identity and lived experiences. Look for therapists who prioritize cultural competence and demonstrate an understanding of intersectional issues related to gender, race, sexuality, and spirituality.
Assess Affordability and Accessibility
Evaluate the financial aspect of therapy and consider whether the therapist's fees fit within your budget. Many therapists offer sliding scale fees or accept insurance, so inquire about payment options during the initial consultation. Additionally, consider factors such as office hours, commute time, and the therapist's availability to ensure accessibility.
Commit to the Process
Once you've selected a therapist who aligns with your needs and values, commit to the therapeutic process with an open mind and willingness to explore. Remember that therapy is a collaborative journey, and your active participation and honesty are essential for meaningful progress and growth.
