Effective Tips for Finding the Right Therapist for You

Finding a therapist can feel overwhelming. You want someone who is competent in the area of your needs and helps you reach your goals. But with so many options, how do you choose the right one? Here are a few suggestions when searching for a therapist...

First Identify What You Need

• Write down your main concerns and what you hope to achieve.

• What skills are you lacking, what are your areas of growth?

• Do you prefer in person or virtual sessions?

• Do you plan to use your insurance? What is your budget (investment) that you are willing to pay per session?

  
  

Having clear goals guides your search and helps you communicate your needs to potential therapists.

Use Reliable Resources to Find Therapists

Start your search with trustworthy sources that provide detailed information about therapists.

• Online directories like Psychology Today or TherapyDen let you filter by location, specialty, insurance, and therapy style.

• Referrals from friends, family, or healthcare providers offer personal recommendations.

  
  

Make a list of potential therapists and note their contact details and specialties. Phone calls are fine, but if there is an email address listed I recommend sending an email to set up a consultation (many therapists aren't available via phone during normal business hours).

Reach Out and Ask Questions

Contact therapists to get a sense of their approach and whether you feel comfortable with them.

Prepare questions such as:

• What is your experience with my specific concerns?

• What therapy methods do you use (experience-based, EMDR, cognitive challenging, etc)

• How will you know when I am ready for discharge/ending therapy?

• How do you measure progress in therapy?

• What is your typical treatment plan for someone with my concerns?

  
  

Many therapists offer a free initial phone call to discuss these questions. Use this opportunity to assess if their style feels right for you.

Trust Your Feelings During the First Sessions

The first few sessions are a chance to see if the therapist is a good fit.

• Notice if you feel heard and respected.

• Observe if the therapist explains things clearly and answers your questions.

• Pay attention to your comfort level sharing personal information.

  
  

It’s normal to feel nervous, but you should feel safe and supported. If something feels off, it’s okay to try a different therapist.