7 Tips for Choosing the Right Therapist
“Just go to therapy!” is a common suggestion everywhere from social media to the news. It’s wonderful that our culture is becoming less judgmental about mental health treatment, but telling someone to go to therapy can sometimes feel dismissive, even when it’s not intended that way.
Think about the obstacles that are in the way of finding a therapist for someone who is already struggling with something - there might be limits on their energy levels, their time, their finances, and more. It’s hard enough to be vulnerable with someone about your mental health, so you want to make sure that the therapist you choose to work with makes you feel comfortable.
If you’d like to start working with a therapist and you don’t know where to start, you’re not alone. Choosing a therapist that is right for you can be a daunting task, especially when you have limited time and resources.
There are resources out there that can help you during this decision, though! Here are some things to consider when choosing a therapist:
Think about what you want to get out of therapy
This is an important first step to choosing a therapist. What are you hoping to get out of therapy? Are you looking for support in managing anxiety? Looking to build social skills? Trying to improve your relationships? Do you feel stuck due to trauma? Whatever it is that is bringing you to therapy can help you choose the right therapist for you.
Therapists all have different specialties, so seeing someone who specializes in OCD might not be a good fit for someone who is looking for help with relationship issues, for example. Some therapists have multiple specialties, though, so it can be worth reaching out to ask if they can help with a particular issue if you find a therapist you’re interested in working with .
Research different therapy modalities
There are different ways of approaching mental health treatment, so learning more about the different types of therapy modalities can help you figure out what feels like a good fit for you. Considering what issues are bringing you to therapy and the therapist’s specialty can help you narrow down your options. Sometimes therapists draw from multiple therapy modalities so they can tailor their approach to what is best for the client.
Get started by researching techniques like Dialectical Behavioral Therapy, Cognitive Behavioral Therapy, EMDR, Emotionally Focused Therapy, Internal Family Systems, and Somatic Therapy.
Use a directory that aligns with your needs
Directories can make it easier to find a provider that fits your search criteria. There are different directory options for different groups, which can make finding an affirming therapist easier. Directories like Inclusive Therapists, Therapy for Black Girls, or Clinicians of Color Directory can help you find a therapist who shares identities with you so you can feel supported during therapy.
Look into their practice and policies to see if they feel like a good fit
One way to narrow down your search is to explore the different policies and practices of each therapist to get more of a feel for how they operate. For example, a therapist might feel like the right fit, but be located somewhere that’s inconvenient for you to access, or not take your insurance. If location is a concern, do they offer online appointments? How does their cancellation policy work? Can you use your insurance benefits to pay for services? Find out what you can so there aren’t surprises later.
Ask people you trust
It’s always nice to get a referral for a provider from someone you know and trust. Try asking your friends, your family members, your primary care physician, or even coworkers if they can recommend any providers for you. If you’re not comfortable sharing this information with people, that’s okay too! Try looking online for reviews on websites that you trust or searching for reviews in local groups.
Meet with a few different people
Many therapists offer free consultations so you can get to know them a bit before making this important decision. See if you can schedule some intros with a few different people if you’re still not sure who you should go with. Feel free to ask them questions about their education, specialty, experience, and policies so you can make sure all aspects work for you.
Make a pros and cons list
A common piece of advice that people use is to “follow your gut”, but that can be tricky to do when you’re dealing with mental health issues. Following your intuition can be complicated when you’re dealing with trauma, for example. If you’re able to tap into your intuition and sense what feels right for you, go for it, but if it’s not that easy for you, you can still weigh your options.
Try making a pros and cons list for the therapists you’re considering. Include things like cost, where you’ll be meeting, whether you can use insurance, provider specialty and experience, and how you felt when you met with them. Keeping track of the pros and cons of each therapist can help you make this important decision.
If you’re ready to start therapy, our therapists at Anchor Counseling are accepting new clients! Schedule an appointment today to get started.