I have been seeing therapists for a long time. I was 10 years old when I went to my first therapy appointment. I remember feeling scared and shy going into it for the first few sessions. It’s not an easy task to sit and be vulnerable with a complete stranger. Since I was a child, my mom was the one who chose a therapist for me. My first ever therapist was wonderful. She felt safe. I felt comfortable. I was seeing her for a long time and so much progress was made in my mental health. Eventually, due to life changes and different needs, it was time for me to find a new therapist. My mom was a huge help in finding me the right therapist that fit my needs and gave me the support that I needed with the different things I was struggling with during my adolescent and teen years. It wasn’t until I moved away that I was given the opportunity to look for a therapist all by myself. Finding the right therapist is a very important first step in your mental health journey. Keep reading, dear reader, if you would like to know some tips and tricks when it comes to finding the right therapist for you!
Identify Your Goals
It is crucial when starting your search for a therapist to outline your goals that you have for yourself and treatment. Every therapist is different when it comes to what they offer in their work. You are in control when it comes to your treatment. Only you can decide what you want to talk about, how often you feel like you need support, and who would make you most comfortable when sitting with them. Below are some helpful questions you could ask yourself when identifying your goals.
- What challenges am I currently facing in my life today?
- Do I have a preference on who I would want to sit with? (Male, female, age, and/or cultural background?)
- How often do you feel like you would like to attend therapy? (Weekly, bi-weekly, 6 months, and/or indefinitely?)
- What would I like to see progress in or achieve when in therapy?
- Is there a specific type of therapy that could help during treatment? (ERP, CBT, Narrative, etc.)
As a therapist who works with clients struggling with Obsessive Compulsive Disorder, clients oftentimes look for a clinician that integrates ERP into the treatment of their clients. It is one of the modalities that has seen great results with those struggling with OCD. Also, it is typical to hear a clinician say that they use an eclectic approach, which means they tailor treatment specifically to the clients needs by using more than one theoretical approach. If researching different types of therapy is something that helps you figure out what approach works best for you, go for it! By asking yourself these questions, you will find yourself feeling more confident when starting your search due to knowing what you are looking for regarding treatment.
Use online directories
The wonderful thing about the internet is that there are resources that you can use to find the right therapist for you. Some online resources that can be helpful are Psychology Today, TherapyDen, and Good Therapy. Psychology Today is the one that I am most familiar with and used that website to find my most recent therapist. It made it very easy to filter what I was looking for in a therapist. The filter range consists of mental health concern/specialty, accepted insurance, gender of therapist, type of therapy, etc. It makes it convenient to narrow down who might be the right fit for you.
Schedule a Consultation & Trust Your Instincts
After finding a therapist that matches what you are looking for, check and see if they offer a quick 15 minute consultation. This can be beneficial because it can get the ball rolling without having to go back and forth with emailing to get any of your questions answered. During this time, you can give the therapist a brief summary of what you are looking for when it comes to treatment and ask any questions you have about the therapist and their practice. If you get an initial good vibe, you can schedule your first appointment during that phone call. All your bases are covered during that brief 15 minutes and hopefully you will feel more comfortable going into the first session. Lastly, I will leave you with this, dear reader – trust your instincts. Do you feel comfortable with your therapist? Does it feel like a safe space? Do you feel heard and supported? All of the answers to these questions are valuable. Therapy is your journey and only yours. I hope this helps guide you to finding the right therapist so you can start that journey!