Finding the Right Therapist – A Step-By-Step Guide
Why Finding the Right Therapist is Really, Really Important . . . and Might Be Easier Than You Think
Choosing the right therapist is one of the most important decisions that you can make for your mental health. Your relationship with your therapist is the cornerstone of effective treatment, and it’s therefore essential that your search for one be focused and informed.
But where do you even start?
Therapists differ widely in their academic training, credentials, and treatment approaches. They may specialize in specific mental health challenges or may offer more general support. Navigating these options can feel overwhelming – especially if you’re new to therapy or are already managing other personal struggles. But with the right plan, this process can be greatly simplified. This article will address key considerations and actionable steps for you to find the right therapist.
1. Consider Your Needs, Goals, and Preferences in Therapy.
Having clarity about your needs, goals, and preferences can streamline your therapist search. Before starting to look for therapists it’s helpful to have a general sense of what you’re seeking from therapy.
Ask yourself:
Main Reasons for Seeking Therapy
What are my main reasons for seeking therapy (e.g., elevated anxiety, recurrent low mood, feeling generally disengaged from life, troubles in particular life domains or interpersonal relationships)?
Goals During Therapy
Given those reasons, what am I hoping to achieve during therapy (e.g., develop effective coping skills, learn strategies to re-engage in life, achieve greater insight into given life troubles)? Although working with your therapist to identify and clarify treatment goals is foundational to many forms of therapy, considering these goals beforehand can help you narrow your search to professionals with the right expertise.
Treatment Duration
Do I have a preference for a short-term, targeted treatment versus a longer-term treatment with no defined endpoint?
Level of Treatment Structure
Would I feel more comfortable with a structured, goal-focused, and skills-based approach, or a more open, exploratory style?
Therapist Characteristics
Do I have any preferences in terms of the therapist’s gender, age, cultural background, personality, or therapeutic style?
Reflection on Prior Therapy Treatments
Prior therapy experiences can be a rich source of information regarding your needs and preferences for future treatment. If you’ve previously been in therapy, it’s vital to reflect on what you liked and what went well during those treatments and, conversely, what you did not like or did not work well for you.
It is fine to not know the answers to some or all of these topics (and your answers to them may change over time). They are amongst the many issues that you should discuss with prospective therapists during pre-treatment consultations (see below) or very early into treatment.
2. Consider Different Styles of Therapy in Terms of Your Needs, Goals, and Preferences.
Therapists frequently specialize in particular styles of treatment. Broadly speaking, the distinctions between these styles reflect underlying theoretical differences regarding why people struggle psychologically and how positive change and healing can occur. As a result of these theoretical differences, these styles also differ in their general treatment structure and in the therapeutic techniques that they involve. Although no single treatment approach is inherently superior across all situations, specific therapies may have stronger evidence for particular issues.
Common therapy styles include:
Cognitive Behavioral Therapy (CBT)
Focuses on the interrelationship of thoughts, feelings, and behaviors in causing and reducing psychological distress. CBT is structured (e.g., it is goal-focused, sessions are typically organized at their outset with a session agenda, clients are assigned to complete between-session activities related to in-session dialogue) and it emphasizes helping clients acquire concrete coping skills to assist them in more effectively managing their psychological distress.
Acceptance and Commitment Therapy (ACT)
Closely related to CBT in most of its basic assumptions, many of its interventions, its structure, and its skills-based nature. ACT differs from CBT in its greater emphasis on mindfulness, acceptance-based techniques, and its focus on assisting clients to behave in ways that are aligned with their personal values despite whatever challenges they are experiencing.
Dialectical Behavior Therapy (DBT)
Originally developed for individuals with borderline personality disorder, DBT combines elements of CBT with mindfulness and skills training related to enhancing emotion regulation, distress tolerance, and effective interpersonal behaviors. Like CBT and ACT, it is structured and skills-focused. Unlike those treatments, DBT often requires clients to be concurrently involved in individual and group therapies. DBT is particularly effective for people who struggle with suicidality, self-harm, intense emotions, or chronic interpersonal conflicts.
Psychodynamic Therapy
Focuses on uncovering unconscious patterns, exploring early life experiences, and understanding how past relationships influence the client’s current difficulties. Psychodynamic therapy is often less structured, is typically not skills-based, and is generally more long term than the other modalities that have been mentioned.
When considering therapists, be sure to understand their specific treatment approach and how it fits with your needs, goals, and preferences.
3. Therapist Academic Credentials – Do Not Over-Value Doctoral-Level Credentials or Under-Value Masters-Level Ones.
Various academic degrees exist in the mental health field. However, research demonstrates that therapists do not differ in their clinical effectiveness (at all) based on their academic credentials. There are fantastic doctoral-level (e.g., Ph.D., Psy.D.) therapists, and equally fantastic masters-level (e.g., LMHC, LCSW, LMFT) therapists. There are also horrible doctoral-level therapists, and equally horrible masters-level therapists. A therapist’s experience, training, specialization, and personality are far more predictive of treatment success than the letters after their name.
4. Evaluate Practical Considerations.
Also take the following practical considerations into account when searching for a therapist:
Location and Format
Do you prefer in-person or virtual sessions?
Cost, Out-of-Network Benefits, and Insurance Coverage
If you are comfortable paying out-of-pocket for therapy, consider your budget and determine whether your health insurance carrier provides out-of-network benefits; many insurance plans reimburse a portion of out-of-pocket therapy costs even if the provider is not in-network. For many individuals, these benefits greatly widen the pool of prospective therapists.
And if you locate a therapist that seems like a great fit but is still outside of your price range, ask if they offer sliding scale fees. Otherwise, ensure that they accept your insurance if in-network coverage is a priority for you.
Availability
Do their appointment times align with your schedule? If they lack current availability, many therapists have waitlists for new clients. It is advisable to agree to be put on a therapist’s waitlist if you believe that you would work well together. While on the waitlist you can continue your therapist search.
5. Search Strategically.
Consider Specialized Practices Like Thrive Theory Psychology
When searching for a therapist, consider connecting directly with specialized practices like Thrive Theory Psychology for a personalized and simplified experience. At Thrive Theory, we prioritize understanding your unique needs and offer free consultations to determine if we are the right fit for you. Learn more about our services here and our practice policies here.
If you desire additional options, you might also consider the following resources:
Personal Recommendations
Ask friends, family, or trusted professionals for referrals. Family physicians are often knowledgeable about good (and bad) therapists in your area.
Therapist Online Profiles and Websites
Many therapists have profiles on online directories or personal websites. Look for:
Treatment Specializations or Expertise: Do they mention specialization or expertise in the issues for which you seek treatment (e.g., anxiety, depression, burnout, trauma, relationship difficulties)? Do they specialize in a particular form of treatment (e.g., CBT, ACT) that appeals to you?
Licensing Credentials: Are they licensed in your state and in good standing?
Clinical Style and Personality: Some therapists provide a glimpse of their clinical style and personality in their online presence, and this can help you determine if they’d be a good fit. Look out for language that reflects how the therapist views their role within the treatment relationship. Treatment is generally more effective where therapists take a collaborative, empowering approach with their clients. Also pay attention to whether they seem warm, approachable, non-judgmental, and empathic. Of course, a therapist’s online content may not be the most descriptive (or most accurate) assessment of their clinical style and personality. However, such content can be a valuable piece of data in your therapist search.
Online Directories
Websites like Psychology Today, TherapyDen, and GoodTherapy allow you to filter therapists by location, specialty, insurance, and other preferences.
Insurance Provider Directories
If you desire to use insurance when working with a therapist, check your online insurance directory for in-network practitioners.
Community Resources
Universities, community mental health centers, or employee assistance programs may offer therapy or referrals.
6. Schedule a Consultation.
Most therapists offer a free or low-cost initial consultation to help you determine compatibility. Use this opportunity to ask questions such as:
What is your training and experience in working with clients who have concerns similar to mine?
What might a typical session with you look like?
How do you measure progress in therapy? And what do you do if there are concerns about progress?
What are your expectations of me as a client?
What are your fees and/or do you accept my insurance?
The consultation can be a good indication of a therapist’s ability to create a safe and collaborative therapeutic relationship. During a consultation, pay attention not only to what the therapist says but also to how they interact with you. A good therapist will leave you feeling heard, respected, supported, and comfortable. They will also ensure that the consultation feels relaxed and free of obligation and will give you time after that meeting (if you desire it) to thoughtfully consider whether you’d like to work with them. By contrast, if the therapist comes across as defensive, critical, abrasive, or seems more focused on booking a paid session than understanding your needs, you will definitely want to explore other options.
7. Trust Your Instincts.
Trust your instincts throughout your therapist search. Even the most qualified therapist may be the wrong fit if you don’t feel a genuine connection or sense of compatibility with them.
Signs that you’ve found a good match include:
You feel safe and supported when interacting with them.
They listen without judgment and respect your boundaries.
You sense that they are genuinely interested in helping you achieve your goals.
They inspire confidence in their clinical expertise and ability to help you.
8. Commit to the Process (At Least Temporarily).
Once you find a suitable therapist, give yourself time to engage fully in treatment and to become more accustomed to working with them. Progress may not be immediate, and it’s normal to feel generally uncertain about therapy in the beginning. Communicate openly with your therapist about your experience in working together, your perception of progress, and any concerns that you have. A good therapist will be receptive (and even thankful) for that feedback.
9. Restart the Therapist Search if Necessary.
If, after a few sessions, you continue to feel that the therapist isn’t the right fit, communicate this to them and explore other options. A good therapist will understand if you choose to move on and may even offer referrals to someone better suited to your needs.
Conclusion.
Finding the right therapist might feel daunting, but it’s also an empowering opportunity to enhance your life. You can locate an excellent therapist by clarifying your needs, thoroughly exploring your options, asking good questions, and trusting your instincts. Remember, the right therapist isn’t just someone who’s qualified and experienced – it’s also someone who truly supports you and fosters an environment of safety, acceptance, and collaboration.
Consider Thrive Theory PsychologyTM
At Thrive Theory Psychology, we are passionate about helping our clients achieve their mental wellness goals. Please read more about our services here and find answers to common questions about our practice here. You can also click here to schedule a free phone consultation. We look forward to speaking with you!
