How To Find The Right Therapist For You
You wouldn’t grab a swimsuit off the rack and head straight to the checkout without trying it on, nor would you purchase a car without taking it for a test drive. The same principle applies when searching for a therapist. There’s no need to book an appointment before doing some research to determine if you’re a good fit for each other. With options for in-person and telehealth visits, different therapeutic modalities and approaches, and vague clinical language on websites or therapy directories, it can feel overwhelming to sift through all the information. Let’s explore some helpful tips to guide you toward finding your perfect match.
Identify Your Problem and Clarify Your Priorities
The abundance of online information makes it easy to fall into the trap of self-diagnosis. Before jumping to conclusions, take a moment to reflect on what feels “off” in your life and start from there. Identify specific pain points that are causing disruption.
For example, you may find it difficult to stop replaying a work conversation in your mind. Are you hoping therapy will give you a space to vent about the constant mental replay, gain insight into your patterns that contribute to the situation, or develop tangible skills to interrupt that loop? Clarifying what you’re experiencing and what you want to achieve in therapy will help you search more effectively.
Additionally, consider your practical priorities. Are you looking for an in-person therapist? Do you need someone who takes your insurance or specializes in a particular modality? While it’s unlikely you’ll find a therapist who checks every box, rank your priorities to make a more informed decision that works for YOU.
Use Your Resources
One of the best ways to find a therapist is by asking friends and family for recommendations. Many people prioritize mental health and are eager to share how therapy has helped them. Ask trusted individuals what they like about their therapist and what hasn’t been helpful. These insights can narrow your search and set clearer expectations.
Use a Directory
Gone are the days of relying solely on an insurance directory or a referral from your primary care provider (PCP). Online directories like Monarch, Psychology Today, Therapy Den, Open Path, Alma, and Headway can connect you to potential therapists.
These directories often include filters to refine your search. You can typically narrow options by gender, therapeutic approach, specializations, location, in-person or telehealth availability, insurance plans, religion, and ethnic background. Use these tools to significantly reduce your options to a manageable list.
Once you’ve narrowed down your choices, read the therapist’s bio and watch their introductory video, if available. Since many directories provide only a snapshot of a therapist’s offerings, it’s a good idea to visit the therapist’s website for additional details.
Schedule a Consultation
Most therapists offer free 15-minute consultations to determine if their approach aligns with your needs. A consultation serves two key purposes:
It gives you a sense of the therapist’s style and approach. You’ll have the chance to ask detailed questions and see if their demeanor feels comfortable to you.
It allows the therapist to assess if they’re the right fit for your needs. A good therapist will refer you to someone else if your needs fall outside their scope of expertise.
Taking advantage of a consultation can save you time and effort, helping you avoid a poor match after committing to an initial session and completing intake forms.
Final Thoughts
Finding the right therapist is a process, but it’s worth the effort to ensure you’re working with someone who truly understands your needs. By reflecting on your goals, utilizing available resources, and taking advantage of consultations, you’ll be well on your way to finding a therapist who feels like the right fit.