How to find a therapist: a step by step guide
Step 1: Identify Your Needs
Before you begin your search, take a moment to think on and identify what you’re seeking from therapy. Are you looking to manage your anxiety, overcome trauma, heal childhood wounds, understand your behavioral patterns or simply gain a better understanding of yourself? Knowing your goals will help you find a therapist with the right specialization and approach.
Questions to ask yourself:
What are my main reasons for seeking therapy?
Do I prefer a structured approach (like Cognitive Behavioral Therapy) or a more open-ended style (like Psychodynamic Therapy)?
Would I feel more comfortable with a therapist of a specific gender, age, or cultural background?
Step 2: Choose the Right Type of Therapist
There are different types of mental health professionals, each with unique qualifications and areas of expertise:
Psychiatrists: Medical doctors who can prescribe medication.
Psychologists: Professionals with a Ph.D. or Psy.D. who provide talk therapy but cannot prescribe medication (in most states).
Licensed Clinical Social Workers (LCSW): Licensed clinical social workers are trained in a variety of different issues but also have education in how macro factors (oppression, racism, capitalism, ableism and other external forces) can affect the individual person.
Marriage and Family Therapists (MFT): Specialize in relationship and family dynamics.
Understanding the differences can help you narrow down your options based on your needs.
Step 3: Consider Different Therapy Modalities
Therapists often specialize in certain types of therapy. Some common modalities include:
Cognitive Behavioral Therapy (CBT): Focuses on changing negative thought patterns.
Dialectical Behavior Therapy (DBT): Effective for emotional regulation and borderline personality disorder.
Eye Movement Desensitization and Reprocessing (EMDR): Helps with trauma and PTSD.
Psychodynamic Therapy: Explores unconscious patterns and childhood experiences.
Researching these approaches can help you find a therapist whose style aligns with your preferences.
Step 4: Search for Therapists
Once you have a clearer idea of what you’re looking for, it’s time to start your search:
Online Directories: Websites like Psychology Today, TherapyDen, headway and alma allow you to filter therapists by specialty, location, and insurance. There are also identity specific websites for BIPOC such as latinx therapy, therapy for black girls amongst other directories. You can also google search for a therapist near you.
Insurance Provider: Check with your insurance company for a list of in-network therapists to minimize out-of-pocket costs.
Referrals: Ask your primary care doctor, friends, or family members for recommendations.
Step 5: Schedule a Consultation
Many therapists offer a free initial consultation, either by phone or video. Use this opportunity to ask questions such as:
What is your therapeutic approach?
Have you worked with clients who have similar concerns?
What are your rates, and do you accept insurance?
Are your sessions virtual or online?
What is your availability?
This initial conversation can help you gauge if you feel comfortable and understood by the therapist.
Step 6: Trust Your Intuition
Therapy is a deeply personal journey, and feeling safe and understood is essential. Trust your instincts during the initial sessions. It’s okay to try a few therapists before finding the right fit. The most effective therapy happens when there’s a strong therapeutic alliance.
Final Thoughts
Finding the right therapist might take time, but the effort is worth it. A good therapeutic relationship can empower you to work through challenges, build resilience, and lead a more fulfilling life. Don’t hesitate to take the first step—your mental health is a priority. Here at Laura Abreu Therapy we pride ourselves in helping you make sure that we are just the right fit for each other and your expectations for therapy are discussed and met. We are so glad you found us- click the book now button to schedule a consultation and learn more about how we can help you on your path to healing.
