Making the decision to start therapy is a big step towards improving your mental health. However, finding the right therapist is not always an easy task. With so many options to choose from, how do you select a therapist who is a good fit for you? Read on for our recommendations on how to optimize your search.

Consider practicalities

Attending therapy regularly is a commitment, so it’s important to make sure that you find a sustainable way to incorporate it into your lifestyle. Thinking through practicalities like cost and location when searching for a therapist helps set you up for success.

If you have your health insurance, review their policy documents or call customer service to understand what kind of mental health benefits they offer. Many insurance plans require you to choose an “in-network” therapist, or, in other words, a therapist who is contracted to provide services to clients with your insurance coverage. Some insurance plans also offer “out of network” benefits — this means you are free to choose therapists who are not contracted with your insurance company, but insurance will not pay for as much of the cost.

If you don’t have health insurance or are willing to pay for therapy “out of pocket” (i.e.: without using your in-network health insurance benefits), consider approximately how much you are willing and able to pay for a regularly scheduled therapy session. Get pragmatic and research the average range of out-of-pocket therapy costs in your area, then figure out a ballpark figure that could work for you. At the same time, be honest with yourself in your assessment, don’t commit to a fee that you won’t be able to keep up with in the long term. It’s one thing to cut back a bit on indulgences in order to pay for therapy, but getting into a financial situation where you are struggling to pay other bills is counterproductive.

It’s also useful to think about how far you are willing to travel to have therapy sessions. Do you need to find a therapist you can stop by and see on your commute from work to home? Would you prefer a therapist within walking distance in your neighborhood? If finding time to travel to and from therapy would be challenging for you, would you consider a therapist who offers telehealth?

Seek referrals

Using internet search engines is a popular way to look for therapists, but it won’t necessarily get you the best results. Getting more specific suggestions for providers will improve your chances of finding someone right for you.

If you have a primary care physician, ask them for therapist recommendations. They may have colleagues that they can recommend personally, or be aware of clinics or other mental health resources in your area. Some primary care physicians can also provide basic treatment for conditions like anxiety, depression, and substance abuse in the interim while you work on connecting with a therapist.

Ask trusted friends or family members if they have had a positive experience with a therapist that they would recommend. Depending on the circumstances, that therapist might or might not be able to work with you, but they could likely recommend a colleague with a similar demeanor or approach.

If you do use the internet to search for a therapist, consider using online directories from reputable organizations, like the American Psychological Association or TherapyDen. Many directories allow you to filter your search based on certain criteria. For example, if you know you would prefer to see a therapist of a certain gender or racial background. Check out specialized directories if demographics are important to you — examples include Therapy For Black Girls or the National Queer and Trans Therapist of Color Network. Therapists often have areas of expertise, so if you know that you want a therapist that uses a particular modality like schema therapy, or treats specific conditions such as OCD, look for a directory focused on that issue.

The first consultation

Most therapists offer a free initial consultation, often conducted via phone call. This is your chance to see if you feel comfortable with the therapist and their approach. Here are some things to consider during the consultation:

Communication style: Do you feel heard and understood by the therapist?
Treatment approach: Ask about the therapist's experience with your specific concerns and what treatment methods they use.
Comfort level: Do you feel a beginning of a connection with the therapist that can help you feel comfortable enough to share about your life openly and honestly?

Finding the right therapist may take some time and effort. Don't be discouraged if you go through some initial phone consultations with therapists that end up not being the right fit. Research shows that a positive connection between client and therapist is paramount for treatment success — don’t rush the process of finding someone you feel comfortable with and confident in to get the most out of therapy.

Is Salt River Therapy right for you?

At Salt River Therapy we have a team of experienced, empathetic, compassionate therapists ready to support you. Consider us as an option — book a free phone consultation with any of our available therapists and take the first step towards a happier, healthier you. Just click the button below to get started!

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How to Find the Right Therapist for You

Consider practicalities

Seek referrals

The first consultation

Is Salt River Therapy right for you?

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