How To find a Therapist who is the right fit for you.
Whether you're a therapy newcomer or a seasoned client, finding the right fit can be challenging. Here's a guide to help you navigate the process:
First piece of advice
The most important thing is that you feel comfortable with the person you are seeing. Therapy has been shown to be more effective when there is a good alliance and comfort level between the therapist and the client. For this reason, don’t worry too much about being picky or saying no to someone who doesn’t seem like the right fit.
There are plenty of good therapists out there, but that doesn’t mean they all are going to be a good match for you.
Where to look
There are a few places that you can go when trying to narrow down a therapist that will meet your needs or struggles.
I often recommend searching for a therapist through Psychology Today - a website where therapists often list their information so they can be matched with the right clients. It is helpful to filter your search by your insurance (if you need to use it) and what type of therapy you are looking for (individual, couples, family, etc.).
*Note that if you do search by insurance, stick to what works for you, but it will limit what therapists are showing up as options
Another place to look is Google or Google Maps. If you want a therapist near you, Google Maps might be the perfect place to start. You’ll have to do some more digging to see if they match you in other ways, but you know they’ll be close. Google is a great place to search if you want someone virtual or in-person, because you can specify this in your search and get the results of well-known practices near and far.
Lastly, ask someone you trust. Often times, the people around us know of a good place to go. You might be better off being matched with a therapist based on a recommendation from someone you know. Again, trusting and feeling comfortable with the therapist is the most important part, and that can happen whether they are local or further away and you see them virtually.
Questions to Ask Your Potential Therapist
Here are a few questions that you can ask when you are ready to reach out to someone.
Do you accept my insurance plan? If not, what are the costs of therapy?
How would you describe your style?
How often do you work with clients going through what I am going through?
Do you offer a free consultation before we move forward with sessions?
Do you have a more active or passive style as a therapist?
What will the first few sessions look like?
Will our schedules line up?
Understanding Therapy Approaches
It might help to learn a bit about the different forms of therapy, so you can narrow down your search. If you have been to therapy before, you might be searching for someone who is trained in an approach that you need at this stage in your growth. If you are unsure, read on and see if any approaches fit what you have experienced in life.
Cognitive Behavioral Therapy (CBT): Helps change negative thought patterns and behaviors. Treats anxiety, depression, and other mental health conditions.
Dialectical Behavior Therapy (DBT): Focuses on emotional regulation, distress tolerance, and interpersonal skills. Treats borderline personality disorder, emotional dysregulation, and self-harm.
Eye Movement Desensitization and Reprocessing (EMDR): Helps process traumatic memories through eye movements or other bilateral stimulation. Treats PTSD and other trauma-related disorders.
Internal Family Systems (IFS): Views the mind as a system of parts, some helpful and some wounded. Helps individuals develop a compassionate relationship with their inner parts and heal from trauma. Treats trauma, anxiety, depression, and personality disorders.
Interpersonal Therapy (IPT): Improves interpersonal relationships and communication skills. Treats depression, anxiety, and grief.
Psychodynamic Therapy: Explores unconscious thoughts and feelings to gain insight into current behaviors. Treats personality disorders and relationship issues.
Family Therapy: Involves the entire family or subsets of family to address issues and improve communication. Treats family conflict, relationship problems, and behavioral issues.
Group Therapy: Provides a supportive environment for individuals to share experiences and learn from others. Treats depression, anxiety, and other mental health conditions.
Mindfulness-Based Therapies: Teaches mindfulness techniques to reduce stress and improve emotional well-being. Treats anxiety, depression, and chronic pain.
Often, the most effective treatment involves a combination of modalities rather than just one of the therapies listed above.
Remember: The journey to finding the right therapist may take time. Don't be afraid to try different approaches and therapists until you find the best fit. A strong therapeutic relationship can significantly improve your mental health and overall well-being.
Empowering Change is committed to helping you find the right therapist. Contact us today to learn more about our services and how we can support your mental health journey.
