What to Consider When Looking for a Therapist

Looking for a therapist for yourself, your child, teen, or another loved one can been a draining process. To start, usually around the time you decide you want to look for a therapist, things are not feeling amazing and gathering the emotional energy to begin the search is often daunting. A quick search online shows you there are hundreds of options of providers locally, but then when you begin looking at their pages one by one, folks are booked up. Or perhaps you find a website that says they are accepting new clients, but you reach out and don’t hear back or you do get a response – they are actually full, too. These years have been challenging for so many of us and on one hand, it’s great so many more people are getting connected to mental health supports. But since when did it get so difficult to find someone who you click with and get started right away? This environment for searching for a therapist can make it tricky to find someone who checks all of your boxes, but by narrowing your list of essential factors you need in a therapist, you will have more success in finding a great fit and starting the therapeutic process.

The reason you are reaching out will guide you to where to reach out. Are you looking for therapy for an adult, teen, or a child? Are you experiencing post-partum mood changes? Or is your relationship strained and you want support as a couple? Maybe you need help around an eating disorder, a specific phobia or anxiety, or how dependence on alcohol or another substance is getting in your way. Clarifying your most pressing concern and what in the psychology world is called your “presenting problem” will help you know words to search when looking for a therapist who has experience and specialization in the issue you want to address. Sometimes, it’s hard to describe what the issue is before speaking to someone, and that is okay, too. Therapists are trained to assess and share their professional opinion on what kind of treatment they recommend based on the worries you share. However, the more specific you can be when thinking about what you want from therapy will inform your search.

Identify your non-negotiables. This means searching for a therapist whose website lets you know that they will do their best to be a safe person who you can trust. Especially if you have a marginalized identity, you will need to know that your therapist is trained and values working with individuals in your community, whatever your community may be. This may mean that they made it clear on their website that they are LGBTQIA affirming, or that they engage in anti-racism work. You may be looking for someone who understands complexities around culture, such as nuances in communication within immigrant and multi-cultural families, or someone who is comfortable providing space for you to sort out your complicated experiences around spirituality and religion. It’s possible that you prefer someone who is bilingual if your mother tongue is one other than English. Reflect on your needs and values, and don’t hesitate to ask directly about your non-negotiables. You deserve to work with a therapist who respects who you are and who approaches the work with curiosity and a non-judgmental stance.

Training and experience are incredibly important. Fortunately, any licensed clinician you find will have taken several courses in mental health, passed a licensing exam, and completed thousands of hours of supervised therapeutic work as part of the rigors of their program and licensure. They will have completed multiple internships or practicums providing experience working with diverse populations. In addition, therapists can choose to receive additional trainings based on their therapeutic orientation and professional interests. When reviewing a clinician’s website or profile, check to see if they mention any additional trainings they have completed. There are many therapy modalities that have been studied extensively and found to be helpful for different ages and symptom groups, and it is a good sign if your potential therapist notes they have taken steps to be trained in an EBT, or evidence-based treatment. Many such training programs have rigorous rostering requirements that involve years long consultation to support a clinician’s competency in that specific therapy type. It is reasonable to prefer that your potential therapist has sought additional trainings beyond their classwork and internships from graduate school. For example, if a provider mentions they are trauma-informed in their work, look for mentions on their page that they have been rostered in a therapy modality that has been shown to be effective in working with people who have experienced trauma.

Check if you have insurance that covers mental health and decide if you need to find a therapist who accepts your insurance. Ugh, this part is tedious and boring, but oh so important. Your mental health care is a worthy investment, but it is helpful to know what size of investment you are making as you do so. Many therapists do not take insurance but will provide you with what is called a Super Bill (cute name, are bills really super?) and you can file it with your insurance company for reimbursement, if you will meet your deductible. If the therapist takes your insurance, call the number on the back of your insurance card to ask about how much your co-pay will be and to double check about what is covered. Oftentimes, therapists have space for pro-bono or what is called “sliding scale,” or a lower cost per session than their usual rate. Even if you’re allergic to this level of adulting, it’s better to look into these things to avoid any surprises.

Do a vibe check and listen to your gut. Most therapists offer a free consultation call for you to connect and see if they might be able to provide the kind of help you are looking for. You can usually get a vibe off of a website and how their voice comes through off the page, but a phone or video chat will give you a much better idea about who they are and how they work with clients. It’s normal to feel nervous or awkward talking to someone new, especially when it involves the vulnerable piece of opening up about the areas where you are struggling. Don’t shy away from asking your tough questions, whether it has to do with your non-negotiables, a specialization, or even about their training. You have every right to ask these questions when looking for the provider who you will entrust with supporting your mental and emotional health. Check in with yourself after your conversation with the therapist. Can you see yourself working with this person? Did you make a connection or get a sense that they might “get” you and have experience helping folks with similar challenges? If not, you can follow up and ask if they know of a therapist who does specialize in what you are looking for.

You are worth the effort. You’ve got this.