If you are thinking about, “How to Find a Therapist?” you are not alone. Maybe you’re here because you’ve been in therapy before and had a subpar experience. Or, maybe you’ve never been to therapy and don’t know where to start. Whether it’s to improve your relationships, manage anxiety, combat depression, or simply boost your overall well-being, finding the right therapist can be life changing. Most people, especially you high-achievers, might find it difficult to go to therapy or think you have the time for it so here’s a quickie guide to help you navigate the waters to finding a therapist just right for YOU!
Recognizing the Signs That You Might Need Therapy
Realizing that therapy might be helpful is a significant first step. Signs that suggest therapy could be beneficial include:
- Feeling down, sad, or hopeless more days than not
- Struggling to handle everyday stress
- Having trouble in relationships or withdrawing socially
- Noticing significant changes in appetite, sleep, or energy levels
- Battling overwhelming fear or worry
- Coping with a traumatic event
- Struggling to control your behavior or impulses
Types of Therapists
Frankly, the licensure type doesn’t really matter that much. The same can be said for years of experience as research has shown that more experience does not necessarily correlate with better therapeutic outcomes. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592639/ What research has found however, over and over again, is that more than any type of licensure or years of experience, the quality of the relationship between you and your therapist is the most significant determinant for better outcomes in therapy. Do you trust them? Do you feel safe? These are the things you should focus on, but more on this later.
That said, I highly recommend you work with a licensed psychotherapist for your mental health concerns. Why? Because we have received specialized education, training, and supervision to know what we are doing, where things can go wrong, what to do about it, and when to seek other help. And, our license holds us legally accountable protecting you and me.
Therapy Approaches – CBT, DBT, ACT?
Remember the research I referenced above? They also found that the therapy approach used by a therapist doesn’t play a large role in better outcomes either. I’m not suggesting a therapist should free wheel it. They should all be trained in thoroughly studied and researched therapeutic approaches. What I am saying is which one they employ doesn’t make a huge difference in better outcomes for you. Overall, it is far better if you have a therapist skilled in forming strong relationships than choosing one for a particular technique alone. If you’re interested in the different approaches however, learn more here.
Steps to Find a Therapist
1. Self-Check
Before you start looking, take a moment for some self-reflection. Think about what you want from therapy, what kind of therapist you’d be most comfortable with (like age, gender, or specialty), your budget, and whether you prefer individual or group therapy, online or in-person sessions.
2. Research and Recommendations
A great place to start is asking for recommendations or referrals from people you trust, like friends, family, or your doctor. You can also explore online directories and professional associations like Psychology Today, TherapyDen, and ZenCare. Most directory sites let you search for therapists based on location, what they specialize in, and more.
3. Check Licenses and Credentials
Make sure the therapist you’re considering has the right licenses and credentials. You can usually verify this through state licensing boards or professional associations. In Texas, you can verify someone’s license status here. Below is a list of the mental health licensures in Texas.
- Licensed Psychologist/Psychologist
- Licensed Clinical Social Worker (LCSW)
- Licensed Professional Counselor (LPC)
- Licensed Marriage and Family Therapist (LMFT)
You may also see the below titles or licensures that mean the person is still being supervised and not fully licensed yet.
- Provisionally Licensed Psychologist
- Licensed Master Social Worker (LMSW)
- Licensed Professional Counselor – Associate (LPC-A)
- Licensed Marriage and Family Therapist – Associate (LMFT-A)
4. Get in Touch and Talk
Once you’ve shortlisted some therapists, reach out for an initial chat. You can call, email, or even meet them in person. Many, like me, offer a free initial brief consultation. Use this time to get a feel for their communication style, ask about how they approach therapy, talk about fees, insurance, and when they’re available.
5. Consider the Fit
As mentioned before, finding a therapist you feel comfortable with is super important for a successful therapy journey. Consider their personality, how they communicate, and whether you feel like they understand and support you. Here is a link to a great podcast called Depresh Mode with guest Lori Gottlieb on how to get the most out of therapy, including tips on things to look for in your first session.
6. Start Therapy and Evaluate
Once you’ve chosen a therapist, go for a few sessions before deciding if it’s working for you. It might take some time to get comfortable and see any progress. Don’t be afraid to provide feedback to your therapist about what is and isn’t working for you. A great therapist should welcome your feedback. If a therapist has a strong negative reaction to your feedback, you should probably seek help elsewhere.
Conclusion
Finding the right therapist is a huge step towards improving your mental health and overall well-being. By understanding why therapy is important, recognizing signs that you might need it, learning about different types of therapists and therapy approaches, and following these steps to find the right one, I hope the journey is less overwhelming.
Remember, finding the right therapist is a personal journey and might take some time. It’s super important to put your mental health first and find a therapist who can support you on your unique journey towards healing and personal growth.
Feel free to schedule a free 30-minute consultation with me and we can talk through if we might be a good fit.