Deciding to begin therapy is a courageous step towards greater overall well-being, but it can be hard to know where to start. Just as you’d seek a doctor who specializes in your specific health needs, the connection and understanding you share with your therapist are paramount to a good experience. The connection between a client and their therapist (also known as the therapeutic alliance) is a major predictor of one’s success in therapy. This blog will highlight the key considerations and practical steps involved in navigating the landscape of mental health professionals. We hope it will empower you to find a therapist who fosters a safe and supportive space for meaningful growth and healing.
1. Identify your needs and goals.
- Start with self reflection to determine what is motivating you to seek therapy services. Begin to think about what you hope to achieve by meeting with a therapist. It may be helpful to journal your thoughts and feelings or even to create a short list of specific areas you would like to address in therapy.
- We all have preferences and it is important to allow ourselves time to consider what traits in a therapist would make us feel more comfortable. Perhaps you feel more comfortable with a female therapist than a male therapist or perhaps you’d like to see a therapist who shares a similar ethnic or cultural background – these are all important considerations to make when seeking the right match.
- It may be helpful to familiarize yourself with different types of therapy such as Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT), psychodynamic therapy, etc. If one of these modalities resonates with you, you may want to seek a therapist who incorporates it into their work. You are not expected to be an expert on any of these modalities, we will take care of that! However, it might be helpful to have an idea of what ‘speaks’ to you.
2. Research potential therapists.
- Consult with trusted friends, family and existing providers for referrals in your community. Your insurance website may have a search tool to identify a provider who accepts your insurance. Online directories such as PsychologyToday can also be helpful search tools.
- Individuals who provide therapy services can have a variety of different educational backgrounds. Some of the different types of providers you may meet with are social workers (LMSW/LCSW), counselors (LGPC/LCPC) and/or Clinical Psychologists (PsyD). It is crucial that the therapist you chose has the appropriate formal education and that they hold an active license to practice. This ensures that they have completed rigorous training, including supervised clinical training and are accountable to a professional board.
- Consider the logistics.
- Do they offer in person or virtual sessions? Where are they located?
- Do they accept my insurance? / Am I comfortable with their fees?
- Do they have availability that works with my schedule?
- Do they recommend a weekly or biweekly cadence for sessions?
3. Assess the match.
- The first appointment with a new therapist is a great opportunity to ask questions and gather information. Here are examples of questions that would be appropriate to ask in an initial appointment:
- What is your approach to therapy?
- What are your areas of expertise or specialization?
- What are your thoughts on the importance of the therapeutic relationship?
- Do you have experience working with [specific issue]?
- Do you assign “homework” outside of session?
- What does a successful therapeutic outcome look like to you?
- Ask yourself ‘Did I feel heard and respected’? If you’ve never engaged in therapy services before or if talking about challenging topics can be hard for you, safety in the relationship may take time – this is to be expected! However, it is important that you feel your therapist is treating you with respect.
- Ensure the therapist you met with has the training and experience necessary to address the needs and goals you identified above.
- Most importantly: trust your gut. Pay close attention to how you feel before, during and after the appointment – your body will be sending you signals!
Finding the right therapist is an investment in yourself, your well-being, and your future. If you complete the steps above and feel the therapist you met with is not a good fit for you – that is okay! When you choose to prioritize your needs and seek a better fit, you are advocating for yourself. While it may feel uncomfortable at times, each step brings you closer to finding the ‘right’ therapist to support your own personal growth.