How to Choose a Therapist
Finding a therapist can be difficult here are some tips to getting the right fit.
How do I Find and Choose a Therapist?
This topic is a difficult one for me and when I get asked about whom I would refer someone to I visibly flinch. Choosing a therapist is such a difficult topic and as a therapist, I am more critical and watchful of others in my field. I know currently there is a scarcity of mental health professions with more than 150 million people seeking mental health treatment and unable to access it due to a shortage of providers. However, finding the right fit and getting ethical, appropriate, and effective care is still a top priority. So, here are my tips and tricks for researching and finding a therapist.
1. Research payment resources: I dislike this being the first item on the list, however, payment is important. If you have insurance, you will start by checking with your insurance provider to see what therapists in your area you could see under your insurance coverage. If you do not have health insurance that would cover therapy, many agencies have a sliding fee or private pay fee schedule in place. I would call and ask first about a sliding fee schedule and secondly what their private pay rate is. Many religious institutes or other community resources can offer assistance with therapy costs so when calling to ask about private pay fee schedules ask if the provider is aware of any resources to assist with getting therapy.
2. Think about what you want to get out of therapy: Therapists like other health providers specialize in specific areas. While they might all receive similar education and training, usually in Cognitive Behavioral Therapy, during their graduate programs most will seek out further training or have a particular population or theory they hold to. Understanding what you would like to gain from therapy helps to narrow your search to find someone specialized in what you are seeking. Once you know what you are looking for there are multiple ways to seek out someone who can meet your needs.
A) There are several online directories where therapists identify their specialties, availability, and location and provide some information about themselves.
B) Also, a good old google search to identify therapists in your area is an option. Read through their bio, and email them to ask questions, if they have an online presence read through blogs and see if their personality and views match your own.
C) Ask around to friends, family, and other groups you are a part of to see if they would recommend someone. I can tell you as a therapist, this is a question I struggle with. I have a small handful of fellow practitioners I trust and recommend people to. When talking to others, don’t forget to ask what they specialize in and what their personality is like. Their gender may sometimes matter as well as their beliefs. Ask all the questions.
3. Pay attention to your own reactions: Once you have made it into the session pay attention to how you are feeling in the space. Initially, it will likely be nervous however, as time in the session progresses check in with your body. If you are not feeling comfortable and welcomed into the space this may not be a good fit for you. I also encourage new clients to wait a week to schedule another session. I want them to think about the experience, process how they felt with me, and decide if I am someone they can engage in a vulnerable emotional relationship with. I want what is best for every single person who comes into my office so if I am not the best person for the job, I am absolutely OK with that. Let’s find someone who is.
4. Ask questions and get to know the therapist: Ask about their education, training, counseling theory, specialization, passions, beliefs, and anything else you want to know. The therapeutic relationship is the number 1 key factor in your success! You need to know about this person and be comfortable with them. If there are barriers, you will not make the progress or heal in the way you need to. If a therapist is hesitant to share, ask about their why and explore if this is something you can work with.
5. Take a week to think about it. You are not committed after one session: Once you have left the therapy session take a minute to process that experience. You can do that through journaling, talking to someone, or taking time to sit in quiet. Reflect on the answers you received, the space, the way you felt in the space, and your level of connection with the therapist. You are not committed after 1 session. Take time to fully think about and decide if you need to try another option. I tell all clients, “Therapists are like shoes, there are so many different shapes, sizes, and colors so if the fit is not right it will never be right, and you can’t force it. Comfort is the most important factor.” Always keep in mind you will be spending at least 3 months or longer with this person. They are going to learn intimate details about your life. You need to trust them to care for your emotions, sit in the emotions with you and be able to openly talk about intimate details without fear of judgment or abandonment. This is an important decision take time to think about it.
Good luck and happy hunting