How To Find the Right Therapist!
By: Shannon Moehrle
Finding the right therapist can be overwhelming- especially if it’s your first time. There are a few crucial things to consider. The good news? You don’t need to figure it out right away! The important thing to remember is that choosing a therapist is a personal decision and shouldn't be made by anyone except yourself.
Here is a guide to help you through the process.
1. Brainstorm Your Goals for Therapy & Research Therapist Specialties
Before you start reaching out, take a moment to think about what you’re hoping to get out of therapy. Not all therapists follow the same approach or specialize in the same areas. It is crucial to consider your age and what your potential therapist specializes in. For example, a therapist who specializes in anxiety disorders in children under 18 may not be the best fit if you are already older than 18.
Do you want help managing anxiety, a challenging life event, past trauma, or just need someone to talk to? Those (and many others) are all valid reasons to start therapy. Common areas for therapists to be trained in include mental health disorders (like anxiety and mood disorders), relationship problems, life transitions, trauma, substance use issues, personal growth, stress, and self-esteem and confidence.
2. Consider Your Finances & Insurance
Therapy sessions can quickly become expensive, but there are a lot of options out there. Be sure to understand your budget when considering therapists. If you have health insurance, it may be best cost wise to find a therapist who is covered by your plan to help lower the cost or potentially even cover the full cost of your therapy. You can also reach out to your insurance company to see if they have any therapist recommendations that are already covered by your insurance.
If you don’t have insurance, finding affordable care can be more challenging. The good news? Some therapists use sliding fee scales based on your income, and some clinics and organizations provide low-cost or even free mental health services, though it can be limited depending on your location. Reaching out to a social worker, healthcare provider, or a trusted organization can make a big difference- they often know which programs have openings or can connect with resources that offer mental health scholarships. You are not alone, and there are people whose job it is to help you through this process.
3. In Person or Virtual?
These days, many therapists offer virtual care through teletherapy. Some therapists offer in-person sessions, virtual, or a mix of both! Think about what might feel most comfortable for you.
Virtual therapy can be convenient, accessible, less stigmatized, and can widen your range of access to therapists since a telehealth therapist doesn’t necessarily have to be in the same town (they likely must be in the same state though! Check with your insurance company for clarification on out of state coverage). On the flip side, some people prefer an in-person connection. There’s no wrong answer- just what works best for you.
4. Listen to Yourself and Your Needs
As with any doctor, finding a therapist that meets your goals, needs, and preferences is the end goal. Reading reviews of a potential therapist from other clients may help you decide if you want to proceed with a therapist. Some therapists offer a 15-minute consultation over the phone, and that can be a good way to help determine if you feel like you can build a relationship with them. The most important thing to remember is that you need to make a decision that is best for you and your health!
Final Thoughts
If you are having trouble finding therapy options by yourself, reaching out to a doctor you're already familiar with may be able to make referrals and help you find a therapist. Make sure the therapist you are looking at is licensed to practice in the state where you reside. Finding a therapist may take research and time, but it is certainly worth it! You’re investing in yourself- and that’s something to be proud of!