4 Tips for Finding Your First Therapist
You decided you’re ready to try therapy. Now what?
Finding a therapist for the first time can be an intimidating process. If you’re in a big city you can feel overwhelmed by options and if you’re in a rural area it can feel impossible to find a good match. Here are some tips to keep in mind as you start your therapy journey.
Determine your budget and if you have insurance, what your mental health coverage is.
First things first, let’s acknowledge that access to therapy is still a huge privilege. Therapy, even with insurance, can be a costly addition to your monthly expenses so it’s important to determine what is a sustainable amount for you to spend. Stretching yourself too thin financially just to go to therapy is only going to continue to hurt your mental health. Take into consideration how often and for how long you see yourself attending therapy. Look into your insurance plan and see what your mental health benefits are. Unfortunately, many insurance plans don’t have great mental health benefits or have a cap on the number of sessions that will be covered, which is why many folks turn to out-of-network providers. Many private practice therapists do offer sliding scale options, so don’t be afraid to ask what your options are.
What are you looking to get out of therapy?
Let’s look inward. Why are you going to therapy? Are you suffering from anxiety, working through grief, a life transition, or something else? How do you best learn and retain information? Therapists have different specialties and areas of focus so determining why you’re attending therapy and what you’re looking to get out of it can help you determine which therapist is the best fit for you. Different approaches may be more structured and involve homework and psychoeducation, others may be more free-flowing and allow one to openly process and explore deeper emotions, and many combine different approaches. When you do connect with a potential therapist be clear in communicating your goals, even if that means your goal is simply you want to try therapy and you’re not sure what your goal is. Don’t be afraid to ask a potential therapist about their approach and what a typical therapy session looks like. Not every great therapist is a great fit for you and that’s okay! So if you feel like the first therapist you’ve met isn’t a great fit, don’t get discouraged, keep looking.
If you’re BIPOC (Black, indigenous, person of color) or hold another marginalized identity, is it important that your therapist has that same background?
I talk often about how the mental health field is dominated by white, cis-gendered, able-bodied clinicians. Depending on how you identify, it can feel intimidating to sit down with a therapist who doesn’t share any of your identities. Does this mean they’re a bad therapist who can’t help you in your healing journey? No, of course not. That said, it’s important and often healing to see ourselves in our therapists. There’s comfort in knowing we’re working with someone who shares our culture, is part of the LGBTQ+ community, or simply looks like us. If this is something high on your priority list, the next tip will help you find therapists in alignment with your needs and beliefs.
Check mental health directories that are in alignment with your beliefs.
There are many online directories and resources that can connect you with a therapist based on your beliefs, needs, and cost range. Regardless of where you live, directories can be helpful in showing you your options. A silver lining of the pandemic has been the growth in telehealth and teletherapy. So, if you’re living in a small town with a small pool of therapists to pick from, you can now meet with a therapist virtually in another area in your state who is more aligned with what you need. Below are some directories to help you get started.
Ultimately, you’re in charge of your healing journey. Just because you’ve met with one therapist does not mean you need to commit to them for a lifetime, or at all. Don’t be afraid to ask questions, express your goals, or admit that you don’t know exactly what you’re looking for. Most therapists have had clients who are very familiar with therapy and others who are seeking therapy for the first time. Chances are, there’s little you can say that would be a shock or surprise. Don’t worry, you got this.