How to Find the Right Therapist: A Step By Step Guide
Finding the right therapist can feel daunting and overwhelming, but it is an important step in starting therapy. Therapy is a powerful tool for gaining awareness into why we are the way we are, and why we do the things we do. Through gaining insight, we are then able to change certain behaviors or thinking patterns that do not serve us, as well as learn to accept the things that we cannot change. In order to do this work, we need to be willing to step into more vulnerable spaces and get in touch with emotions that might feel uncomfortable. So finding someone that you feel comfortable with is of the utmost importance-you need to feel safe to explore more vulnerable or triggering topics.
Some of the key factors of a positive therapeutic alliance, according to humanistic Psychologist Carl Rogers, are unconditional positive regard, warm acceptance, genuineness and empathy. Different types of therapeutic approaches each have their own contributions and definitions of success, but these four factors are fundamental in most methods.
Finding the right therapist is sort of like finding the right romantic partner or the right job. Taking your time to learn about different methods of therapy and interviewing different therapists will help you learn more about what's important to you, and help you get clearer on what feels like the right fit for you.
Follow these 11 steps to find the right therapist for you:
1. Determine if you want individual, couples, family, or group therapy
If you are seeking personal growth and insight, perhaps individual therapy would be best. If you are having relationship or marital issues, or if you are having a hard time communicating with your partner, you might consider couples therapy. If you are looking for more support and to connect with others going through similar experiences, you might consider group therapy or a support group.
2. Consider Length of Treatment
Decide if you are looking for long or short-term therapy. Do you have a specific budget or timeline? Are you hoping to gain some basic tools or go more in depth? I usually recommend clients commit to a minimum of 8-12 sessions of therapy. Some therapists prefer short-term work and have specific packages and programs, whereas others offer long-term therapy that is not time-bound. Think about what's important to you.
3. Research Different Therapy Styles
Various therapy styles include Cognitive Behavioral Therapy (CBT), Psychodynamic Therapy, Mindfulness-Based Therapy, Existential Therapy, Narrative Therapy, and many more. For couples therapy some well-known approaches are Emotionally Focused Therapy, Gottman Method, PACT, and Amago. Consider if you are looking for therapy that feels more structured, with handouts and homework assignments, or therapy that is more stream-of-consciousness or insight-based. More structured therapies include CBT, Gottman, and Mindfulness while more traditional talk therapies include Psychodynamic, Existential, or Emotionally-Focused.
4. Determine Specializations (EMDR, Somatic, etc.)
If you are looking for specialized treatment, for Obsessive-Compulsive Disorder, Eating Disorders, Trauma, Panic Attacks, Bipolar Disorder, Emotion Regulation, or other specific disorders, look for a therapist that has training in those areas.
For example, EMDR stands for Eye-Movement Desensitization Reprocessing, and is a well-known and effective treatment for trauma. EMDR therapy can be used in addition to regular talk therapy, or you can find a therapist who integrates both EMDR and regular talk therapy. If you are curious about EMDR you can visit our website to learn more about how it could help you.
5. Consider Licensure Level/Training
Therapists can be licensed as Psychologists, Marriage & Family Therapists, Clinical Counselors, and Social Workers. Marriage & Family Therapists have specific training in couples, marriage, and family systems therapy, as well as individual therapy approaches. Social Workers might have more training in advocacy and may be more likely to work at an agency or a clinic. Psychologists have their doctorate degrees, might have more specialized training, and often work in more academic settings.
You may also consider working with an Associate Marriage & Family Therapist, Associate Social Worker, or Doctoral Trainee, who is gaining their hours towards licensure. The benefits of working with an AMFT, ASW or doctoral trainee are that they are still in training so they receive regular supervision, and they are often able to offer lower rates.
6. Determine Your Method of Payment
Based on your preferences, financial situation and type of insurance, you might choose to either see a therapist that is in-network with your insurance, or if you have a PPO insurance plan, you may be able to see a therapist that is out-of-network and get reimbursed by your insurance company. You may also forego using your insurance altogether and pay out-of-pocket for therapy. Both options have benefits and drawbacks. If you see a therapist that is in-network with your insurance, you will be responsible only for your co-pay. This is a great option if you are hoping to save money. One drawback is that insurance companies require therapists to provide a diagnosis, which then stays on your record. Therapists that take insurance also tend to have very full schedules and not much availability. Additionally, your insurance plan may limit your options, so you may not be able to pick therapists as you would if you were paying out-of-pocket.
If you have a PPO insurance plan, you can pay out-of-pocket for therapy, and then submit a superbill (basically a receipt of services) to your insurance company for partial reimbursement. Many of our clients at Root to Rise choose to use this method.
If you are in a position to pay out-of-pocket for therapy, you have limitless options as to who you can see. You can avoid the issue of having a diagnosis on your record as well. Additionally, it is unlikely that your insurance company will reimburse for couples/marital therapy, so planning to pay out-of-pocket for Couples Therapy is a good idea.
7. Research Different Therapists
Now that you’ve determined the unit of treatment, therapy style, licensure level, and specializations, it’s time to start researching therapists. Word of mouth is an excellent way to find a good therapist, so asking any therapy-going or therapy-positive friends, family, or coworkers for solid referrals is a great start. Many clients find us this way. You can also post on certain Facebook groups or ask your friends to do so on your behalf!
Psychology Today is also an amazing resource. It's a huge online directory of therapists and you can search by location, specialty, insurance, and more. Running a Google search for “therapists near me” or “best therapist in Culver City” or “couples counseling LA” and then reading the reviews can also be a great start. Search on Yelp and read those reviews as well. Some people find therapists through social media such as Instagram, Facebook, or TikTok. If you are going through insurance, check directly with your insurance company to see which therapists are in-network.
8. Read Over Content On Therapists’ Websites or Online Profiles
Read blogs, social media posts, or other work published by the therapist to gain an understanding of their approach. This can give you a really great sense of who they are and what their personality is like, and you’ll discover more about their approach to therapy.
9. Choose Your Top 3-5 Therapists and Set-up Consultation Calls
During your consultation calls, see how you feel. Did the conversation feel natural? Did it flow? Did they seem to understand your perspective? Did you like them? Did you feel comfortable? Ask questions about their theoretical approach, licensure level, and specializations. Discuss frequency of sessions, and the therapist's preferences for duration of treatment. Always ask about rates, and don’t be afraid to inquire about a sliding scale/reduced rates if you are in need.
10. Book An Initial Session
After the consultation calls, pick a therapist and have an initial session to see how it feels. If it feels good, commit to at least 2-3 months of therapy to see results.
11. Re-Evaluate:
If after 2-3 months your therapy sessions continue to feel helpful, then congratulations- you found your therapist! If this therapist does not feel like a good fit, go back to your list and interview other therapists. Note that It is also perfectly normal for your needs to shift and change over time. You might have an amazing therapist for years that you adore, but at some point you may realize that you have different needs emerging that could be addressed by a different specialty. Be honest with your therapist about your changing needs. They are trained to support you in your growth even if that means sending you off to see someone who is a better fit for your needs at that point!
Remember that therapists are humans too, and they may eventually make a mistake or say something that rubs you the wrong way. Give your therapist the benefit of the doubt by sharing with them if something bothered you. This can be a very therapeutic experience and can strengthen the relationship. It also gives you an opportunity to do a hard thing and have good boundaries- which might be why you are in therapy in the first place!
Follow these above steps and you will be starting your sentences with “My therapist says…” in no time! Therapy will help you learn strategies that will serve your personal growth for the rest of your life.
I tried to be as comprehensive as possible in this step-by-step guide, but know that STARTING is more important than PERFECTION. So if it overwhelms you to think about taking all of these steps-- that’s ok! Pick one thing that matters most to you-- like how you FEEL when you talk to a therapist, and use that as your barometer. It’s more important to get help if you need it then to find the perfect therapist on the first try. You can always decide to switch therapists if it’s not working out.
As always, we are here to talk through any questions you may have about finding the right therapist for you. Call us today to book a free consultation !
Warmly,
Becky White, LMFT
