Finding the right mental health provider is a very personal journey, and it can feel overwhelming. How do you find a therapist that will meet your needs?
First, the most important aspect of a good patient/therapist relationship is that it is built on trust, collaboration, and mutual respect. To delve into your experiences and foster personal growth, you must feel safe. If you don’t, you are likely to hold back information important to your healing.
An American Psychological Association (APA) task force found that the type of therapy mattered less than the therapeutic relationship. Patients are more likely to change their lives when they feel supported by their therapist, regardless of the type of therapy.
What to consider
Before you do an online search or pick up the phone, think about the following things and if they are important to you in choosing a provider. You’ll ask better questions when you have some idea of your preferences.
Cultural competence and shared identity:
- Look for a therapist who understands and respects your religious or cultural background, experiences, and values.
- If you belong to a marginalized or minority group, find a provider who is culturally sensitive and has experience working with diverse populations.
- Consider age and gender. Do you have a preference? Are there any reasons you would be uncomfortable with someone of a certain age or gender?
- Think about the reasons you are seeking help and if life experiences matter. For instance, if you are seeking help for parenting-related stress, is it important to you that the therapist is a parent?
Specific needs and expertise:
- Consider the reason you're seeking care and whether you need a specialist in a particular area. For instance, do you want someone who specializes in treating an eating disorder, trauma, or obsessive-compulsive disorder.
- Explore different types of care. Do you need a provider that can prescribe medication, provide therapy, or conduct psychological testing?
- Consider approach, experience, and training and how it aligns with your needs and personality. Don’t hesitate to ask about a provider’s experience and training, or the treatment approaches they use.
Financial considerations and insurance coverage:
- Before you research providers, check with your insurance company on benefits, copays, and out-of-pocket costs. They also may have a list of in-network providers.
- Ask if the provider accepts your insurance, and for an explanation of their payment expectations and options.
- If you don't have insurance or are underinsured, look for providers who offer a sliding fee scale and/or accept payment plans. Also consider low-cost services offered by community clinics or university training programs.
Practical factors and logistics:
- Think about the practicalities of attending appointments, such as location, appointment times, and whether you prefer in-person or online care.
- Consider the providers’ availability and how often they recommend meeting. Will that fit with your schedule and meet your needs?
- Ask about policies regarding cancellations, rescheduling, and communication outside of regular session times.
Trust your gut
The relationship with your therapist is a crucial element of successful therapy. Pay attention to your intuition. Do you feel comfortable with the information provided in their bio, during the initial phone call, or at the first visit? Do you feel understood, and safe sharing personal information?
Finally, don't be afraid to switch providers if they aren’t a good fit. Don’t worry about hurting their feelings or of them thinking badly about you. They are professionals and understand that they will not be a good fit for everyone. Without a strong patient/therapist relationship, progress will be difficult.
Resources
- https://dakotafamilyservices.org/resources/podcasts/therapy-unveiled-what-to-know-before-you-go/
- https://dakotafamilyservices.org/resources/podcasts/finding-a-therapist/
- https://dakotafamilyservices.org/resources/podcasts/navigating-psychological-testing-should-everyone-get-tested/
References
Norcross JC. Conclusions and Recommendations of the Interdivisional (APA Divisions 12 & 29) Task Force on Evidence-Based Therapy Relationships. Society for the Advancement of Psychotherapy.