How to Find a Therapist
I am so glad you are here.
And I want to start this post by saying that you are worthy and you deserve this for yourself.
I grew up in a culture that didn’t view therapy in a light of “normalcy”, and if you did go to therapy it was something that was kept hidden and definitely not talked about openly. After spending a lot of time turning inward and going to therapy on and off for the last few years, I do not understand that way of thinking. I truly think every human being could benefit from therapy. Life is hard and confusing and oftentimes, lonely. For so many of us, you are left processing the trials and tribulations of life on your own, without someone to help guide you or process through those experiences with you. And for some of us, we experience trauma that can get trapped inside our bodies, both physically and within our thoughts.
Turning inward, towards our true selves, can be really scary. And there are some days when I do not want to do that. There are days that I dread going to therapy. But I read something once that stuck with me - this is like exercise. Your brain - aka thought patterns - is a muscle that needs to be exercised and strengthened so that you can live in the present. You may have wondered what the quote on the home page of this site means to me. And it is exactly that point - keep in the sunlight; be in the present moment. Do not spend time dwelling on the past or worrying about the future. All we have is the present moment, and therapy is something that helps me practice staying here.
Which brings us to our topic today: How to Find a Therapist.
And not just any therapist, but the one that is right for YOU. Therapy is YOUR choice and your choice alone. I want to encourage and support you on this journey, so I hope that this guide can be a positive resource for you. I want you to know that it might take awhile before you find the right therapist and that is okay. After moving to a new city, I searched for probably 6 months off an on before I found the person right for me. And I know that you will to. My friend Liz, a practicing therapist, offered some great advice: “Finding a therapist is like trying on jeans. You might need to try a few pairs to find the one that fits just right.”
Step One = “Pre-search”:
Before you start searching, spend some time thinking about what you are looking for in a therapist. These can be specific qualities, like focusing on areas related to you (anxiety/depression, trauma, LGBTQ+, eating disorders, ADHD, relationships, etc.). It could also be the type of practices they use (mindfulness, cognitive behavioral, psychotherapy, EMDR, etc.). And if you aren’t sure, that is okay too. I have included a resource for more information on types of therapy. It can also be a feeling that you are looking for, so try and stay open throughout this process!
Another part of the process that can help focus your search is knowing what kind of therapist you are looking for. I am going to briefly break down the options, but for a more in depth look head here.
Psychiatrist: Medical doctor that can prescribe medication. Typically, a Psychiatrist is seen in conjunction with another therapist.
Psychologist: Doctoral degree, but unable to prescribe medication. They have completed 5+ years of education and clinical experience. They can administer evaluations, diagnose, and hold independent therapeutic practice. This type of therapist can focus on severe mental illness as well as supporting more day-to-day problems.
Counselor (Licensed Practicing Counselor - LPC or LMHC): Minimum education requirement of a Masters in Counseling along with clinical internships. Counselors typically help their clients develop a better relationship with their mental health.
Licensed Independent Social Worker (LISW or LCSW): Masters degree in social work along with clinical internship. They often have a social justice background and can hold independent therapeutic practice.
There are also other options out there because trauma, pain, and depression don’t just live in our heads. It affects our bodies. It affects our connection with ourselves. There are a wide variety of other Holistic Therapies that offer mind, body, and spiritual support for your healing journey including my own private practice - Sunlight Wellness Holistic Occupational Therapy. If you aren’t sure about jumping into talk-based therapy or are having trouble engaging in your daily activities, go ahead and search for Holistic Therapy in your area.
Step Two: The Search
There are a few ways to start searching for a therapist including looking through your insurance, PsychologyToday, or our good old friend Google. But first, it is really great to know if your insurance covers mental health services. If you do not have insurance, start reading at #3!
Insurance Coverage or HSA: A very important part of this process is knowing if your insurance covers mental health services. To check if you qualify, sign up online with your insurance company or call the number listed on your insurance card. For me, my therapist is considered a “Specialist” and therefore I am charged a Co-Pay each session, which would be the same if I went to another specialist such as a Dermatologist or Physical Therapist. You can also check to see if an HSA is included in your insurance, as this money can be used to cover co-pays and other out of pocket expenses. Unfortunately, insurance doesn’t always cover mental health services and private therapy can be expensive, so be sure to complete this search before looking for therapists.
Search on your Insurance Database: If your insurance covers mental health services, create an online account to search their list of practitioners that are in your network. You are able to organize by location and gender preference. In my case, there was not a lot of details about the therapist or their practice on the insurance page’s website. So I had a second tab open to Google the names of the practice to get more information. Most therapist’s will state their background, a bit about their practice, and most importantly what they focus on. Like in other health professions, therapists are trained or work from different frameworks as well as focus on serving a certain population.
PsychologyToday.com: Another great resource when looking for therapists is PsychologyToday. The site allows you to filter your options based on location, specialties, and insurance. They provide a small photo and bio of the therapist, as well as a link to their website. It is pretty user friendly and provides an easy way to contact therapists. Some therapists do not have a lot of information, so a quick Google search might get you more information.
Google It: If your insurance does not cover therapy or you do not have insurance, here is a resource that can help guide you to free or affordable therapy. There are also therapists that offer services on a sliding scale according to your income so if you find a therapist on Google or PsychologyToday that might be a good fit, reach out to their office! When searching therapists in this way, be specific. Search for the exact type of therapist or therapy style you are interested in along with your location. This is a great time to search for Holistic or Alternate types of mental health supports.
A friend shared this resource with me, which was created by Gladys Gitau for BIPOC & Queer Folx searching for a therapist that will understand the racial and/or queer part of your experience and trauma.
Online-Based Therapy: I have recently heard about two different companies (Better Help & Talkspace) that offer online-based therapy through memberships. I am not necessarily recommending these companies, but including them for your reference and to help with your search.
Ask a Friend: If you have a trusted friend (or social media friend) that attends therapy, they can be a great resource! Ask if they like their therapist or if they have a therapist to recommend.
Step Three: Contact
Contact a few therapists! Most therapists offer a free consultation phone call or video chat, so utilize this to see if you connect with one more than the others! They may ask a few questions about why you are interested in starting therapy as well as your availability. My advice is to be patient with this process. This might take a few days, or weeks, to all come together. But be kind with yourself. Self-care is a buzz word right now, but therapy is one of the greatest ways to care deeply for yourself. And I am proud of you for taking this step. Feel free to contact me for any advice, questions, or feedback.
Thank you to these amazing women for their support to create this resource: Annie DeRolf, Gladys Gitau, Liz Pastina, and Andi Zaferes.
If you are in an emergency situation, there are resources for you. Please call the suicide hotline (1-800-273-8255) for free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals.