Ready to Find a Therapist?

 

If you have made it to this blog post, then you are contemplating going to therapy.  Congratulations!  As a therapist, I can say going to my own therapist has changed my life and I am grateful I found her.  As someone who goes to therapy, I know it can be challenging to find a therapist.  Prior to my current therapist, I had the experience of working with two therapists as well as doing consultations with three other therapists.  Ultimately, I felt like my current therapist was the best for me.

In effort to lessen the anxiety related to finding a therapist I compiled this guide.  This list is not exhaustive.  Certain areas in this country as well as abroad might create barriers that might not be addressed in this guide.  Understandably, this is a resource.

This guide includes 10 areas of consideration. 

1. Understanding Your Needs

Considering what's happening in your life that is prompting to you to seek therapy.  I would say consider the following areas: Cognitive Issues (Memory, judgment, concentrating), Physical Issues (Aches, pains, nausea, stomach/gastrointestinal issues, dizziness), Emotional (Moodiness, irritability, agitation) and Behavioral (Eating, sleep, isolation, substance abuse).  I measure distress by how much something disrupts my social, professional, financial and interpersonal functioning. 

2. Types of Therapists

Be sure to learn about the type of therapist or care provider you are meeting with to ensure your needs are being met.  Psychologists (Doctorate, PhD, PysD), Counselors (Masters, M.A, MS), Social Workers (MSW) and Trainees (Graduate Students or Postgraduate working towards full independent licensure) are generally the options for most people who are seeking therapy.  Depending on your state some of these providers can prescribe medication as well.  In Maryland, psychiatrists and nurse practitioners can prescribe medications.  There has been a growing area of additional care providers including life coaches, mental health coaches and executive coaches.  Coaches generally receive a certification and have unique backgrounds that allow them to support clients; however, they are not therapists. There are therapists who offer coaching as well hence it's important to know your therapists/care provider. 

3. Researching Therapists

You can utilize sites such as psychology today, google and more to review therapists and the type of services they provide.  Additionally, you can check licensing boards which can confirm your therapist is licensed and does not have any complaints filed against them.  Ask around.  Ask your friends, family or anyone who you trust, "where did you find your therapist?"  The goal is to find a therapist and sometimes your social support can have the best recommendation for you. 

4. Credentials and Specializations

Be sure to review your therapists or care providers license, area(s) or specialization and scope of practice.  The license confirms they are legally allowed to practice in the state they are licensed.  Specializations are the area(s) the therapist is trained in and comfortable providing services.  Scope of practice can help you make sure your needs are within the therapist's ability.  For example, I love working with couples.  I have no training in poly or kink-affirming couples (I am working on getting training).  If a couple came to me and they were poly, I would convey my scope of practice and allow them to make a decision to continue with me or seek a referral. 

5. Insurance and Finances

Therapy can potentially be covered by your insurance.  The best way to learn about your insurance coverage, deductible and co-pay is to contact your insurance company.  If a therapist is in-network with your insurance, the amount they can charge you has been agreed upon with the insurance company. Some people do not want to use insurance and that's okay.  If you want to opt out of using your insurance, then you are considering "paying out of pocket" which allows you to pay the full rate your therapist charges.   Be sure to ask your therapist about their rate and/or view their website.  For those who are in difficulty financial situations, there are cost-effective options including sliding scale and pro bono.  Sliding scale sets the fee at a lower amount to ensure the client can pay, this can be as low as $30.  Again, talk with your therapist about their sliding scale amount.  Pro Bono is free services are typically reserved for clients with little support, no insurance and no financial resources.  

6. Initial Contact and Consultation 

You found some therapists who might be a fit for you! Contact the potential therapist by email or phone, be specific about and clear about your contact information and availability.  If you do not hear back within 48 hours, then they might be full and it's okay to contact another provider.  I would recommend contacting two to three therapists. 

7. Building Rapport and Trust

“No matter what therapeutic approach is provided, if the relationship between therapist and client is not established or is perceived by the client as problematic, then it is unlikely that the therapy will be successful.” —Dr Val Thomas.  Therapists and clients have a therapeutic relationship.  If you do not feel comfortable, safe or at ease with your therapist, process this with your therapist or choose a different one. 

8. Culture Competence

There are 4 things I want to highlight: Importance, Understanding and Respect, Addressing Nuances and Preferences.  All these things might look different based on your cultures.  Differences are a good thing and often lead to educating others.  Therapy might not be the space where you want to educate others and that is okay.   

Importance is comfort to share more with your therapist and can improve therapy work.  Educating while focusing on healing/processing can be exhausting.

Understanding and Respect is your therapist acknowledging, understanding and respecting your identities.  Identities might include race, ethnicity, sexual orientation, gender expression, country of origin, ability status, size, religion and any unique identity that is important to you.  Being seen, heard, understood and respected is important in therapy. 

Addressing Nuances may require assertive communication with therapists and communicating about missteps and differences.  My first therapist was a white woman who helped guide me through grief but, we hit a wall in 2020, around the time of Black Lives Matter movement and other racially charged events.  I never addressed this with my therapist, but I just did not have the bandwidth at the time.  I changed therapists because I did not feel like she understood my experience in a pivotal moment. 

Preferences. Therapist preferences are common and reasonable.  If they are rooted in stereotypes, then it might be helpful to take a step back and reflect. I am fortunate, I have Black female therapist, and I love it.  It's okay to have preferences when wanting to be vulnerable with others. 

9. First Session and Beyond

There will be information gathering by your therapist who might ask questions about background, severity, trauma, family, friends and other areas of your life.  There will be questions about safety to determine if you have any suicidal ideation, homicidal ideation and/or engage in self-harm.  After the intake session, there will be a plan of action which might include continuing the intake during the next session, determining frequency of session, scheduling next appointment and goals.  At the end of my intake, I usually encourage clients to reflect on this process and consider if I am the best fit for them.  I want to make sure they are comfortable with me as well start the journey of therapy. 

10. When to Consider Change

Sometimes, a therapist might not be the best fit for you.  Some potential issues might include therapist does not understand you, you aren’t feeling better, you are upset with your therapist, your therapist is inappropriate with you and/or you can no longer afford therapy.  If you feel like therapist is the not the best fit for you considering the following: do you feel understood during your sessions? Does my therapist respect my beliefs or cultural background? Do I want someone warm and compassionate or more direct?   My second therapist was direct and calm.  My then therapist recommended a book to me, and I felt like they did not understand me at all based on the book recommendation.  I returned the book and told my therapist; I would be discontinuing.  I started the search for the new therapist the following month. 

My hope with this guide is that you will start your therapy journey and you will find the best for you.

Thank you for reading :D