Finding a Therapist that Aligns with You

Starting therapy can feel daunting, especially when you’re unsure where to begin. With so many different types of treatment, therapy styles, and specializations, it can be overwhelming to know what each option entails. However, therapy has helped countless people become the best versions of themselves. While it may seem intimidating at first, we shouldn’t let that discourage us from seeking a therapist who aligns with our needs.

Whether it’s your first time or you're looking for something new after years of therapy, these six tips will guide you in finding the right therapist for you.

1. Consider your goals beforehand

• Think about what you want to accomplish in therapy and what specific challenges you're facing. Identifying your needs will help you find the type of therapy that suits you best. For example, if you’re interested in evidence-based treatments like Cognitive Behavioral Therapy (CBT) or Eye Movement Desensitization and Reprocessing (EMDR), look for therapists who specialize in these areas. If group therapy is more your style, seek out practitioners who offer that option.

• Also, consider whether medication might be part of your treatment plan. If so, you'll need a psychiatrist or another practitioner who can prescribe it. Additionally, think about whether you prefer in-person sessions, telehealth, or a mix of both. Your lifestyle may influence this decision, as some people feel more comfortable attending therapy from home, while others may benefit from a physical space dedicated to their treatment.

2. Understand what your insurance covers/ what your finances will allow

• Before scheduling any appointments, review your health insurance plan to see what it covers. Some insurances only cover certain types of therapy or have limits on the number of sessions. Knowing these details can help you adjust your goals—for instance, you might look for a therapist who can help you reach your objectives in a set number of sessions if your insurance only covers a limited amount.

• Also, be sure to check whether the therapist accepts your insurance. If not, you may need to pay out-of-pocket for each session. If you don't have insurance or your plan doesn't cover therapy, look for therapists who offer sliding scale fees or free services.

3. Do your research

• Utilize reliable online databases to find therapists in your area who specialize in specific issues. Some helpful resources include:

  • American Psychological Association

  • American Association for Marriage and Family Therapy

  • Association of LGBTQ+ Psychiatrists

• For specialized treatment:

  • National Alliance for Eating Disorders

  • Anxiety and Depression Association of America

  • National Center for PTSD

  • Inclusive Therapists

4. Don’t be afraid to ask questions

• When meeting with a therapist for the first time, don’t hesitate to ask about their specialization, therapeutic approach, and experience with the issues you’re facing. Understanding their background will help you determine whether they’re equipped to support you in reaching your goals and if their style aligns with what you're looking for in a therapist.

5. Schedule a consultation with a few different possible therapists 

• It’s perfectly okay to meet with more than one therapist before deciding on the right fit. According to research by Stanborough and Lee (2024), 48% of people met with two or more therapists before finding one that made them feel comfortable and safe. Therapy requires vulnerability, so it’s important to feel supported and at ease with your therapist.

• Consider scheduling a consultation with several potential therapists. This will allow you to get a sense of their approach and see if it resonates with you, without committing to a full session right away.

6. Ask for referrals from friends, neighbors, and coworkers

• While it’s important to remember that what works for one person may not work for you, asking for recommendations can be helpful. Knowing that a trusted friend or coworker has had a positive experience with a particular therapist can give you reassurance as you begin your own therapeutic journey. And if the recommended therapist doesn’t work out for you, they might be able to refer you to someone else who better fits your needs.

References

How do I find a good therapist? (2017, July 31). Https://Www.Apa.Org. https://www.apa.org/ptsd-guideline/patients-and-families/finding-good-therapist

kconvery. (2023, September 21). 5 tips for finding a therapist who fits your needs. Harvard Pilgrim Health Care - HaPi Guide. https://www.harvardpilgrim.org/hapiguide/5-tips-for-finding-a-therapist-who-fits-your-needs/

Stanborough, R. J., MFA, & Lee, M. (2020, August 17). How to find a therapist: 8 tips from experts on searching for the right fit (B. Juby PsyD, Ed.). Healthline Media. https://www.healthline.com/health/how-to-find-a-therapist