Finding the right therapist can feel overwhelming because there are so many options available⎯from different specialties to approaches, that it’s easy to feel unsure about where to begin. But starting therapy is one of the best investments you can make for your mental health, and finding the right fit will be key to having the best experience.

Why It’s Important To Find The Right Therapist

A good connection between a therapist and their patient is one of the biggest factors in making therapy a success. Compatibility is paramount because therapy isn’t just about talking—it’s about being heard and understood. This correlates to a study by the American Psychology Association’s Task Force on Evidence-Based Relationships and Responsiveness “concludes that a number of relationship factors—such as agreeing on therapy goals, getting client feedback throughout the course of treatment and repairing ruptures—are at least as vital to a positive outcome as using the right treatment method.”

If you feel like your therapist isn’t the right fit, and you feel like they don’t quite “get” you or you’re not seeing the progress you are wanting, this can seem very upsetting. Here are six tips to determine the right therapist for your needs and goals.

How Do I Know What Kind Of Therapist I Need

1. Your Specific Needs & Goals:

• What are you looking to address? (e.g., relationship issues, step family issues, compulsive sexual behavior, substance abuse, anxiety, depression, relationship issues, trauma, specific disorders).
• Do you have any preferences in terms of therapy type? (e.g., cognitive-behavioral therapy (CBT), psychodynamic therapy, couples therapy, EMDR).

2. Therapist’s Qualifications & Experience:

• Licensing⎯Ensure the therapist is licensed in your state (e.g., LMFT, LCSW, LPC, Psychologist).
• Education & Training⎯Look for relevant degrees and certifications.
• Specialization⎯Do they have experience in the areas you want to address?
• Years of Experience⎯While not always a deciding factor, experience can be valuable.
• Current Caseload⎯How much of the therapist’s current case works with others addressing your concerns.
• Gender⎯Is it important for you to work with a therapist of a particular gender?
• Life Stage⎯Are you looking for a therapist who is in a certain life stage either similar to or ahead of where you are?

3. Practical Considerations:

• Location⎯Is the therapist’s office conveniently located?
• Availability⎯Do their hours work with your schedule?
• Cost & Insurance
  • What are their fees?
  • Do they accept your insurance?
  • Do they offer sliding-scale fees?
• Telehealth Options⎯Do they offer online therapy sessions? What are the pro’s and con’s to this options?

4. Therapist’s Approach & Style:

• Therapeutic Approach⎯Do their methods align with your preferences?
• Communication Style⎯Do you feel comfortable talking to them?
• Personality & Demeanor⎯Do you feel a connection with them?
• Cultural Competence⎯Is the therapist sensitive to your cultural background?
• World View/Spirituality⎯If spirituality is a part of your life, is your therapist comfortable incorporating this into therapy. If so, how do they do that?

5. Chemistry:

• Initial Consultation⎯Many therapists offer a brief initial consultation to see if you’re a good fit. Use this to ask questions and get a sense of their style. Do they have a good initial grasp of your problems and can they offer a road map of how they will help you?
• Trust & Comfort⎯Do you feel safe and comfortable sharing personal information? If you are looking for couples therapy, do you both feel comfortable with them?
• Gut Feeling⎯Ultimately, trust your intuition. If something doesn’t feel right, it’s okay to look elsewhere.

6. Recommendations & Reviews:

Referrals⎯Ask your doctor, friends, family, or even some local social media groups for recommendations. Additionally, many churches, synagogues, or mosques have lists of therapists who they recommend and have developed relationships with.

Key Questions To Ask A Potential Therapist

• What is your experience working with clients who have my specific concerns?
• What is your therapeutic approach?
• What are your fees, and do you accept my insurance?
• What are your policies regarding confidentiality?

Finding the right therapist can take time, but it’s worth the effort. A good therapeutic relationship can make a significant difference in your well-being. Contact us with any questions or to schedule a free consultation.