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Looking for a therapist can be an intimidating task. There are plenty of databases and websites that provide lists of all the therapists available in your area. However, you still need to narrow down the list so you can find the best therapist to fit your specific needs.
Not all therapists are the same. They each have a unique approach and specialty. You can and will find the best therapist for you, but in order to do that you need to do a little exploration.
There are two main areas you need to explore. First, you need to dive deep into your needs and wants. Second, you need to dig into who they are. There are a few questions you can use to guide you to find the best therapist for you..
5 QUESTIONS TO ASK YOURSELF TO CHOOSE THE RIGHT THERAPIST:
1- What am I trying to achieve?
Why are you looking for a therapist? Don’t overthink your answer. You know why you want a therapist. Do you have a specific diagnosis or psychological challenge that you need support with? Are you experiencing a challenging season and need help navigating it? There is no “right” answer to this question. Only the truth.
Once you know “why” you can move onto “what.” What are you hoping to achieve during your time in therapy? You might not know beyond simply feeling better. That is ok. Be honest with yourself so you can be honest with your therapist.
2- What would make me feel the most comfortable?
In order to find healing, you need to allow yourself to be vulnerable with your therapist. That is extremely difficult to do if you do not feel comfortable around them. Consider what might make you feel the most comfortable during your sessions.
Does their age or gender matter to you? Depending on your life experience, it might be easier for you to open up to an older man or a younger woman. Does religion matter to you? For many, sharing religious beliefs with their therapist makes it easier to establish a rapport.
3- What approach would help me?
If you’ve received therapy before then you might have an idea what worked and what didn’t work for you. Review the pros and cons of your past experiences and use those as a guide to what you might need moving forward.
If you are new to therapy, you won’t have these past experiences to guide you but that does not mean you are flying blind. There are a variety of approaches a therapist might take. If you are struggling with excessive fear, then you might want to consider someone who practices exposure therapy. On the other hand, if you struggle with an anxiety disorder you might want to consider someone who uses cognitive behavioral therapy (CBT).
4- What is my budget?
Will you be paying out of pocket or through your insurance provider? Either way, you will have limitations that you need to work within. Making sure you have a clear understanding of what your budget is prior to starting sessions is very important.
5- How long do I want to work with them?
Are you looking for ongoing therapy or short-term support? If you struggle with a diagnosed disorder, you might consider ongoing support. However, if you are experiencing a temporary emotional or psychological challenge then you could only need short-term support. Talk to your potential therapist to get their input and figure out a schedule that will work for you.
Once you have an idea of what you need from a therapist, you will be able to narrow your search down significantly and select a few potential therapists. At that point, it’s important you ask them a few questions. Some answers might be readily available online, others you might need to ask them directly.
5 QUESTIONS TO ASK A THERAPIST TO DETERMINE IF THEY ARE RIGHT FOR YOU:
1- What licenses and training have you received?
All therapists need to be licensed in order to practice or at the very least be under the supervision of someone who is. Being licensed means they at least passed the minimum competency standards for training. Standards vary state to state but usually consist of earning a specific degree, completing working hours, and passing an exam.
2- What is your cost per session?
You will want to make sure that you are able to afford their services. If you are planning on paying through your insurance, make sure they are covered by your carrier. Most carriers will have a directory that you can select from.
3- What is your approach to therapy?
Broadly speaking there are 5 general approaches to therapy. Psychoanalysis, which focuses on uncovering unconscious meanings and motivations behind problematic aspects of your life. Behavior therapy looks to control your learned behavior. This includes therapies like CBT and exposure therapy. Cognitive therapy seeks to change a person's thoughts in an effort to change how they feel and behave. Humanistic therapy emphasizes a person's ability to develop and fulfill their potential. And finally, integrative or holistic therapy which is basically a combination of multiple approaches.
4- What is your expertise or specialty?
If you are simply looking for general therapy to support you, then you might not need them to have a specific specialization. However, for many of you, having a therapist who focuses on treating clients who struggle with the same thing you do could be very reassuring.
5- Are you able to prescribe medications or provide referrals?
Not everyone holds the same beliefs when it comes to medications for psychological difficulties. However, if you are interested in utilizing them, you will want to ask the potential therapist if they are able to prescribe medication or make a referral.
You will want to make sure…
- They follow ethical practices (boundaries, dual relationships, and confidentiality)
- They encourage independence.
- They provide hope but not guarantees.
- They value you and believe you can progress.
Choosing the best therapist for you is an art not a science. When searching, do your best to align your needs with what they offer. Their licensing and approach are important but ultimately what really matters is finding a therapist who you feel comfortable with. It might take a few tries to find the right one, and that is ok.
