How to find a therapist
Written by Alejandra Feliz, PsyD - clinical psychologist at The Centered Space
How do I find the right therapist?
Choosing a therapist doesn’t have to be hard
Making the decision to start therapy can be challenging. The journey of finding a therapist may lead you to question your choice at times. It's quite common to feel drained and disheartened while trying to discover the perfect therapist that aligns with your needs. With countless therapists to consider, along with factors like insurance coverage, availability, and fees, the process can undoubtedly be overwhelming. Remember, it's completely normal to feel this way!
Instead of trying to find “the right therapist” try instead to find someone you feel safe with (or the potential to find safety with). Here are some tips to help make the search a bit easier for you:
Identify your needs!
Before you start your search, take some time to reflect on what you need from therapy. Consider your goals, preferences, and any specific issues you want to address. This will help you narrow down your search and find a therapist who aligns with your needs. Some helpful questions to ask yourself might include:
What are your goals for therapy?
How would you know if therapy was successful?
Do you prefer more structured approach with homework between sessions? Do you want to show up to therapy and just talk about what’s on your mind?
Do you want to meet with my therapist in person or virtually? If in person, what areas and times might be convenient for you?
Therapists work from different therapeutic styles and various therapeutic styles can cater to different needs and preferences. There is no one “best” type of therapy, although there might be one that is more useful to you at a certain point and time depending on your goals. Understanding the differences between these styles can help you choose the one that aligns best with your goals and issues. Let's explore some common therapy styles to provide you with a clearer picture of what to expect:
Cognitive Behavioral Therapy (CBT): This approach focuses on changing negative thought patterns and behaviors to improve emotional regulation. CBT is goal-oriented and often used to treat anxiety, depression, and PTSD. This modality might involve more structured sessions with an agenda, in between session assignments and data tracking.
Psychodynamic Therapy: Rooted in exploring unconscious processes, psychodynamic therapy aims to uncover unresolved conflicts from the past that may be influencing present behavior. It's beneficial for individuals seeking insight into their emotions, patterns of behaviors and relationships.
Humanistic Therapy: Humanistic therapy emphasizes personal growth and self-actualization. Therapists in this style provide a supportive environment for clients to explore their feelings and focus on the present moment.
Interpersonal Therapy (IPT): IPT concentrates on improving communication and relationship patterns to alleviate symptoms. It's effective for individuals struggling with interpersonal conflicts or mood disorders related to relationships.
Acceptance and Commitment Therapy (ACT): ACT is about embracing acceptance to navigate negative thoughts, feelings, symptoms, or circumstances. ACT therapy promotes an increased commitment to engaging in healthy and constructive activities that align with our core values, creating meaning and purpose in our lives.
By understanding these brief descriptions of common therapy styles, you can make an informed decision on which approach resonates most with you and aligns with your therapeutic needs and goals. Remember, finding the right fit with a therapist and therapy style is key to your healing journey.
Get the 411
Look for therapists who specialize in the areas you want to work on. You can ask for recommendations from friends or family, check online therapist directories (like Psychology Today), or contact your insurance provider for a list of covered therapists. Read through therapist profiles, reviews, and websites to get a sense of their approach and expertise. Therapists with a doctoral level degree (Ph.D, PsyD) have the ability to diagnose as well as more specialized assessment training, collaborating with other doctors, and have received extensive supervision and mentoring for complex issues. Therapists with masters level degrees receive less formalized training and individually seek out their own training experiences so their ability to treat issues will depend more on that.
Once you’ve identified a few therapists that sound like a good fit, reach out to them to schedule a time to talk. Most therapists offer a free 15-min consultation during which you can ask questions, tell them about what’s bringing you to therapy and assess fit.
When reaching out to therapists for a consultation, it's a great opportunity to gather important information that will help you make an informed decision. Here are some questions you may consider asking during the consultation call:
What kind of therapeutic modality do you practice from? Understanding the approach and techniques a therapist uses can help you determine if it aligns with your preferences and needs. Whether it's cognitive-behavioral therapy, psychoanalytic therapy, or another modality, knowing this can give you insight into what to expect during sessions.
Are you in network with insurance? Most highly trained therapists in New York may not accept insurance. Find out their fee and if they offer sliding scale (if you have financial need). It's essential to clarify the financial aspect of therapy to ensure it fits within your budget. Inquiring about insurance coverage or pricing can help you plan accordingly and avoid any unexpected costs. If the therapist is out-of-network, understanding their pricing structure is crucial for making an informed decision. You may be able to have 40-60% (or more) of the cost reimbursed if you have Out of network benefits.
Furthermore, don't hesitate to ask about the therapist's approach to goal-setting and progress tracking. Knowing how they measure progress and work towards your therapeutic goals can give you a clearer picture of what to expect from the therapy process.
By asking these questions and having an open dialogue during the consultation call, you can gain valuable insights into the therapist's approach and determine if they are the right fit for you. This initial conversation is a chance for both you and the therapist to assess compatibility and ensure a positive therapeutic relationship moving forward.
Remember, the consultation call is a two-way conversation. Feel free to share your own preferences, concerns, and goals with the therapist to see if they are responsive and accommodating. Building a strong rapport from the start is key to establishing a trusting and effective therapeutic relationship.
Consider Logistics
When embarking on your therapy journey, it's important to consider the logistics to ensure a smooth experience. Therapy typically involves a weekly commitment, so finding a time slot that aligns with your schedule is crucial. You may want to choose a day and time that you can consistently set aside each week without interruptions. This regularity helps in maintaining momentum and progress.
In addition to timing, it's essential to consider the financial aspect of therapy. Consider exploring your out of network mental health benefits - if you have them, it can open you up to a wider range of experienced and trained therapists who may not accept in-network insurance. It's important to clarify the financial logistics upfront to prevent any surprises down the road. Remember, investing in your mental health is a valuable and worthwhile commitment that can have long-lasting benefits for your overall well-being.
By carefully considering the timing and financial aspects of therapy, you can set yourself up for a successful experience. Remember that therapy is a journey towards self-discovery and healing, and by ensuring that timing and finances align, you are taking a proactive step towards prioritizing your mental health and well-being.
Trust Your Gut
During your initial sessions with a therapist, pay attention to how you feel. Therapy is most effective when there is a strong rapport between you and your therapist, and it can be hard to assess that during a 15-minute call. Trust your instincts - if you don't feel comfortable or understood, tell your therapist how you are feeling. You can explore it together first, and if you don’t feel satisfied then you can seek out another therapist. Your mental health journey is important, and finding the right therapist can make a world of difference.
Open communication, although at times nerve-wracking, is also crucial in creating and maintaining an effective therapeutic relationship. If something doesn’t feel right, bring it up! Your therapist is there to help you process all your thoughts and emotions – including the ones about them and therapy itself.
In the midst of this overwhelming search, it's essential to be gentle with yourself. Seeking therapy is a courageous step towards self-care and personal growth. It's okay to take your time and explore various options until you find the right fit, which might be with the first person you talk to or it may take a few calls. Remember, you deserve a therapist who understands and supports you on your journey to healing, and you deserve to be honest with yourself and your therapist. Embrace the process, be patient with yourself, and trust that the right therapist is out there waiting to help you along your path to well-being.
Dr. Alejandra Feliz, PsyD