How to Find a Therapist
YOU DID IT.
You made the decision to start therapy.
You recognized “enough is enough” and you’re ready to dig in and do the work. Now what?
Sometimes the next steps can feel so daunting that we get stuck here. The "start therapy” box on our to-do list goes unchecked for weeks, months, or even years because we just don’t know how to start.
Finding a therapist can be hard and can bring up so many questions. Where do you start? What are you supposed to be looking for? How do you know which one to pick? Let’s break those down!
Where do you start?
The first steps is to clarify what you’re looking for therapy for. You may have one thing, or a whole list of things! If you have a long list, don't be discouraged. It's common to have multiple things going on when you first get started. Sometimes those things are all connected, sometimes they're all different and that's okay! Here are some helpful questions that may help you pinpoint this:
What are some of your sources of stress? (work, family, friends, a partner, etc)
What are some of the ways that stress gets in the way of your life? (worry all the time, feeling a low or down mood, little motivation, easily distracted, more irritable, avoiding things, etc)
What are some concerns or patterns you've noticed that you'd like help in changing? (changes in sleep patterns, more frequent arguments with those in your life, feeling unable to balance all the parts of your life in the way you'd like to, concerns about your relationship with food, etc)
If your therapist had a magic wand and could make one change in your life that would help you the most, what would that one change be?
If you participated in therapy and it worked, what would be different in your life one year from now to show you that it did work?
How do you find a therapist?
The next step is to gather some names of therapists who are experts in what you’re looking for. Sometimes seeing a general therapist can help, especially when you’re looking for support with a wide range of things. But sometimes, you really need the expert. Someone who specializes in the thing you’re struggling with, and who you think may have the most wisdom to share. When it comes to a specialist or expert, tune back into your answers to those questions above!
There are several different ways you can begin your search for a therapist.
Ask for a referral from: your doctor (PCP, OBGYN, pediatrician, etc), your family, your friends, local Facebook groups
Search a therapist directory: PsychologyToday, Mental Health Match, Good Therapy
Tips for using a therapist directory: use the filters to your advantage. It’s okay to have preferences for you want to work with. Use the filters to narrow your search to show providers that meet those preferences!
If you’re wanting or needing a provider in-network with your insurance, make sure to use the filters to narrow down your search results to in-network providers. If you find a provider you like that's not in-network, don't be discouraged! You can reach out to the provider and ask about how you can use your out-of-network benefits!
If you prefer in-person appointments versus virtual/telehealth, that's another thing to filter down. Not sure on this yet or have some uncertainty about telehealth? Check out this blog post to learn more about Telehealth for Mental Health!
How are you supposed to know which one to pick?
Once you have a list of names, it helps to narrow down that list to providers most aligned with what you’re looking for. Check out their websites and/or directory bios. Read about how they describe their service.
Does it feel warm and inviting? Does it feel a match with those concerns you pinpointed earlier? If they talk about therapy approaches or methods you don't know, jot that down. You can ask them about it when you reach out!
You don’t have to pick just one now. In fact, it helps to narrow it down to a few so that in the next step you can get more information and see you who feel you really “click” with!
What do you say in the initial contact?
The next step is to reach out to a few providers that are at the top of your list. It helps to include some basic information in that initial contact. For example, an email or message on a directory site might look something like:
"Hi, I'm looking for therapy to help me not worry so much and to help me feel less distracted by all the stressful things going on so I can be more present with my family. Telehealth would work best for me. Are you accepting new clients? If so, do you offer a consult call?"
Ask if they offer a consult call! Many do, and typically these are free phone calls that are anywhere from 15-30 minutes. It's an opportunity to "try out" the therapist and see if you feel like the understand you, and if your communication or personality styles are in sync.
What do you ask in the consult call?
These calls can be good opportunities for you to share what you're looking for, learn about how the provider can help you, and ask questions about all the details. You may have a lot of questions or just a few. Some of those questions might look like…
SCHEDULING
What does scheduling look like?
Do I schedule one at a time, or do you offer standing appointment times (appointments that reoccur on the same day/time each week or every other week)?
What days or times do you offer appointments and have availability?
COST
What is the cost of therapy?
Is the first appointment a different rate that follow-up appointments?
If self-pay or out-of-network:
Do you provide superbills?
Do you submit the superbills to my insurance or do you send them to me to submit?
If using insurance:
Are you in-network with __(insurance company name)__ plan?
Do you verify benefits ahead of time? Are you able to give me an estimate of what my co-pay or co-insurance would be?
THERAPIST QUALIFICATIONS
What is your therapy approach or training? (If you saw something on their website, ask about it!)
I saw on your website you mentioned providing EMDR, how could that help me with __(primary concern)__?
Do you have training or experience working with __(primary concern)__?
What are the next steps to get started?
It's okay to do consult calls with multiple therapists! It's also okay to tell the first one(s) that you have more consult calls scheduled and will get back to them to schedule if you decide to move forward with them. It's important you don't feel rushed to make a decision, so give yourself time if you need it.
Now what?
Once you are able to talk with all the ones you want to, take a moment to think about which one you felt the best connection with and which best meets your needs. Reach back out to them to ask about the next steps to get started and schedule the first appointment!
Interested in scheduling a consult with Mindfully Balanced Therapy?
Great! You can click here to schedule one in the next 2 weeks, or contact Kimberleigh by email at khagar@mindfullybalancedtherapy.com.
