The journey to beginning therapy can be overwhelming. Whether it’s starting therapy for the first time or switching providers, it can be daunting to find the right fit therapist for you. This blog will serve as a step-by-step guide to help you navigate the process and find someone who will be a good fit for your needs. 

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Take Time to Reflect on Your Needs and Preferences: 

Before beginning your search for a therapist, try to identify some of your needs and preferences, including:

• Your primary concern - What brings you into therapy and seeking help now? What symptoms are you experiencing? Are you going through a major life transition?
• Format preference- Do you prefer virtual or in-person?
• Location range- Due to licensing reasons, it is vital you check to make sure you are searching for therapists who practice within the current state you reside. If you are looking to do in person sessions, ask yourself how far would you travel for sessions? 
• Therapy style or modality- If you are unfamiliar with different modalities of therapy, that is okay, this is not a requirement going into therapy. However, knowing the basis of different modalities may help to find the right fit therapist by understanding what a typical session may look like. Some common modalities are Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT), Psychodynamic, Internal Family Systems (IFS), and more. More information on these can be found later in this blog.
• Your budget and insurance coverage- Treatment costs money so it is important to be aware of your budget and insurance coverage (if using). Depending on your insurance provider, there can be a wide range of coverage for therapy sessions. Before searching for a therapist it may be beneficial to reach out to your insurance provider to see who is in network and what coverage would look like. 

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Start with a Search 

You can find a therapist on various websites including: 

• Psychology Today
• Zocdoc
• APA Psychologist Locator
• Practice websites or local clinics 
  
  • Sage Therapy: Find a Therapist

Most of these platforms let you filter by specialty, location, insurance, and more. Once you have taken time to reflect on your needs and preferences, this can help to make the search less intimidating by limiting the amount of search results that come up.

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Read Bios Carefully 

Once you narrow down therapists after using the filters, read their bios. Pay attention to:

• Populations they work with - It can be beneficial to see if the populations they work with match your identities and type of therapy you are looking for (i.e., teens, couples, BIPOC, LGBTQ+).
• Specialties- Does this therapist’s specialities match with your primary concerns (i.e., trauma, anxiety, grief, addiction)? Look for therapists who mention working with the kind of concerns you're dealing with.
• Therapy approaches or modalities - If you have certain modalities you are looking for, look for this in the therapist’s bio. 

Consider Practice Details

Next, consider the details of their practice. Ask yourself:

• Do you prefer in-person or virtual sessions? Which ones do they offer?
• Do they accept your insurance, or do they offer sliding scale fees?
• Do they offer the type of therapy you are looking for? Individual or group therapy, or both?
• What’s their availability like—do their hours work for your schedule?

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Understanding Therapy Credentials 

Therapists can have different credentials. Don’t get too hung up on the letters, as many therapists can provide the same type of therapy even with different credentials, but it can be beneficial to your search to know the differences. Here’s a quick overview of credentialing:

• LSW or LCSW (Licensed Clinical Social Worker): Trained to support mental health and social issues through psychotherapy and case management services. 
• LPC or LCPC (Licensed Clinical Professional Counselor): Provides psychotherapy for various mental health concerns.
• LMFT (Licensed Marriage and Family Therapist): Specializes in couples and family dynamics.
• PhD or PsyD (Psychologists): Often focus on diagnosis, testing, and research-based therapy. They are trained in understanding how the mind and behavior correspond. Some can assess for ADHD or autism. 
• Psychiatrist: A medical doctor (MD or DO) who can diagnose and treat mental illnesses and prescribe medication. 

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Therapy Modalities 

Therapists use different tools depending on their training and your goals. Keep in mind you do not need to be an expert in these, but it may be helpful in narrowing down the type of therapist you want to work with. A few common modalities include, but are not limited to:

• CBT (Cognitive Behavioral Therapy): This modality focuses on the relationship between your thoughts, behaviors, and emotions. CBT can be helpful for anxiety or depression. 
• DBT (Dialectical Behavior Therapy): This modality focuses on emotional regulation, interpersonal effectiveness, mindfulness, and distress tolerance. DBT can be helpful for those struggling with eating disorders, self harm, or other destructive thought patterns. 
• IFS (Internal Family Systems): This modality helps individuals understand and relate to internal parts in a non-judgmental way, which promotes self-awareness and inner peace. 
• Psychodynamic: Focuses on unconscious patterns and childhood experiences. This may show up more as your traditional “talk” therapy. 
• EMDR (Eye Movement Desensitization and Reprocessing Therapy):  It uses bilateral stimulation (such as eye movements or tapping) to help process memories. A type of therapy designed to treat the symptoms of post-traumatic stress disorder (PTSD) and other traumas.
• ACT (Acceptance and Commitment Therapy): This modality helps individuals to stop avoiding negative thoughts and feelings and instead accept them as a normal part of the human experience. This modality may be good for those struggling with exhaustion from mental health symptoms or struggling with chronic pain. 

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Schedule Free Consultations

Many therapists offer a free phone consultation prior to scheduling an intake appointment (Usually around 10-15 minutes). This is a low-pressure way to get a feel for their style and whether it’s a good fit. Use this time to ask: Have they worked with people with your concerns? How do they typically work with clients? What’s their availability like? Can they accommodate your insurance or payment needs?

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Try a Few Sessions and Trust Your Gut

 It’s okay if the first session feels a little awkward, it takes time to build a relationship with your therapist . Give it a few sessions to see how it feels over time and then reassess the relationship and if your needs are being met. Ultimately, the most important part of choosing a therapist is how you feel in their presence. It’s essential to trust your instincts when choosing a therapist. Do you feel heard, safe, and respected? If not, it's absolutely okay to keep looking. You deserve to work with someone who makes you feel supported and empowered.

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Conclusion 

Starting therapy is a courageous step toward caring for your mental and emotional well-being, and finding the right therapist can make all the difference. While the process may feel overwhelming at times, taking the time to reflect on your needs, ask questions, and explore your options will guide you toward someone who feels like the right fit. Therapy is a deeply personal experience and it is okay to advocate for yourself along the way. You deserve support that aligns with who you are and what you're going through. Remember to trust yourself and be proud of yourself for taking the first step. 

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References

• A step-by-step guide to finding a therapist
• What Kind of Therapist Do I Need? | Two Chairs Blog
• How Do I Find a Good Therapist?

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