How to Find a Therapist
If you’re here reading this, perhaps you are wondering how to start therapy. Finding a therapist can be a daunting and overwhelming process! Below are some tips and thoughts on how to find a therapist.
How do I Start Looking for a Therapist?
A first step in beginning the process of finding a therapist is to consider how therapy will be paid for. There are a few options to financially cover psychotherapy.
Insurance
If you are considering utilizing your insurance, calling your insurance company to ask a few questions is a good first start.
Some questions to ask include:
Does my insurance cover copays?
Do I have to meet my deductible first?
Does my insurance plan limit the frequency and length of sessions?
Does my plan require pre-authorization?
Do I have out-of-network benefits?
Does my plan cover in-person and/or telehealth?
Is there anyone in their network that they can recommend?
Private Pay
Should you elect to not use your insurance, another option is to pay privately. Private pay means that you will be paying for therapy yourself. Prices vary depending on factors such as location, therapist experience, training, specialties, credentials, etc.
Sliding Scale and/or Non-profit Organizations
If pricing is a barrier to seeking therapy, some therapists offer something called a sliding scale. A sliding scale is based off of household income. Another option is to seek local non-profit organizations. Many non-profit organizations offer reduced, and sometimes free, therapy services for individuals in their community.
Where do I Find a Therapist?
There are online directories such as Psychology Today and Mental Health Match where you’re able to search for therapists in your area. You have the option to filter based off of what you’re struggling with, insurance type, treatment modalities, gender, etc. For example, if you’re struggling with anxiety and depression and would like a female therapist who specializes in anxiety and depression, accepts your insurance and/or private pay, you can narrow down your options rather than reading hundreds of therapist’s pages.
Therapists will have a brief bio that you can read to learn more about their style, framework and experience. Additionally, many therapists have their websites linked to their Psychology Today profile. Viewing a therapist’s website is a good way to get a feel for their approach to therapy and overall structure of their practice.
I Found a Therapist I am Interested in. Now What?
Once you have narrowed down your options, it is time to reach out! Calling or emailing the therapist through Psychology Today or via their website is next. This can be scary and intimidating; especially if you are new to therapy. You might be wondering what to say, and that is totally normal!
Here is an example email/voicemail to leave with the therapist:
“Hi Courtney,
I am reaching out for individual therapy for support with managing work-related anxiety and sleep issues. I would like to chat more about my concerns. I am free Tuesday and Wednesday after 4pm. Looking forward to chatting soon.”
From here, you will likely receive a response from the practice or the therapist themselves. Most therapists offer a free 10-15 minute phone consultation to determine fit and their response will be to coordinate the consultation. Phone consultations are great opportunities to ask the therapist questions to gain a better understanding of their process and how they could support your needs.
Some questions to ask the therapist during the consultation call:
What should I expect during the first session?
What is your cost per session?
What is your experience in working with people like myself?
How do you give and receive feedback?
What is your training and what are your specialties?
What is your approach to therapy?
What is the length of therapy?
Keep in mind that you don’t have to schedule the first session during the consultation. It is okay to take some time and reflect on how you felt during and after the call. Feel free to let them know you will call or email them back.
It is also noteworthy to schedule a few consultations with other therapists. Many therapists are booked or have wait-lists therefore casting a wide net can aid in finding a therapist with availability. Furthermore, shopping around for therapists allows you to gain insight into what style you prefer. The therapeutic relationship is fundamental to effective therapy therefore finding a therapist you connect with is crucial!
First Session is Booked! Where to go from Here?
The first session is called an Intake Session. During an Intake Session, paperwork, policies, expectations and limits will be reviewed together. The Intake session is utilized for beginning to establish trust and a rapport with each other. The therapist will also ask you some questions about your history, why you’re seeking therapy and what your goals for therapy are.
Reminder: It is okay if you aren’t ready to share everything with your therapist. A therapist may ask you some questions about relationships, past traumas and things you may have never shared with anyone. You are in control of what, when and how you share details about yourself with your therapist.
Additionally, remember that it is your hour. You have agency in what is shared within the hour. While a therapist has the tools and skills to support you in getting where you want to be, the paths and topics you explore are in your control!
What if I Don’t Like my Therapist?
It is okay (and a common experience) if you do not like your therapist. Perhaps you feel that they just aren’t a good match. Maybe you are having a difficult time reaching your goals. Whatever the reason may be, sharing these thoughts and feelings with your therapist can be a helpful learning opportunity.
Therapy, especially for those who are new to therapy, can take a bit to settle into. I tend to recommend attending therapy for three or four sessions to determine if it is right for you. However, if you ever feel unsafe or that your therapist is unethical, it is okay and important to end the relationship sooner.
I Really Like My Therapist! What to Expect Now?
Once you have found a therapist who you feel comfortable with and who meets your needs, the process of therapy begins. Typically, therapists see their clients on a weekly basis in order to maintain a strong rapport and so sustainable growth can be made. However, the frequency of therapy varies for everyone. You and your therapist can have an ongoing conversation about your goals as well as areas for growth and improvement.
Finding a therapist is tough! Taking this first step in orienting yourself to the process can be even more challenging so good work! If you’re feeling ready to start therapy, feel free to schedule a free consultation with Through Therapy, PLLC.
