Therapy can be a powerful tool for personal growth and healing. Whether you are struggling with mental health issues, relationship problems, or simply looking to improve your overall well-being, therapy can help. However, choosing the right therapist can be the difference between success and frustration. With so many different types of therapy and therapists available, it can be difficult to know where to start. This guide is designed to help you navigate the process of choosing a therapist that’s right for you.
1. Choose The Right Type of Therapy
The first step to choosing a therapist is to determine the type of therapy that is right for you. There are many different types of therapy available, each with its unique approach and focus.
I struggled with therapy for years and wondered if I would ever get better until I found Acceptance and Commitment (ACT) Therapy. ACT therapy is a form of psychotherapy based on acceptance and mindfulness principles that explores how to gain psychological flexibility to live in accordance with your values. In other words, ACT teaches you different strategies to accept your problems and move past them based on how you want your life to turn out. Unfortunately for me, I didn’t even know ACT existed.
Like most people, I checked my insurance website for covered providers and selected one at random. When I did this, I found a therapist who used Cognitive Behavioral Therapy (CBT), which is often the most common therapy model. Now, there’s nothing wrong with CBT, research shows that it can help a lot of people, but it just didn’t help me that much. CBT focuses on learning how to identify and change your thoughts and behaviors. Basically, the goal of CBT therapy is to rewire your brain to overcome mental health problems. The problem was, I couldn’t change my negative thoughts.
In addition to CBT and ACT, some other popular types of therapy include Dialectical Behavior Therapy (DBT), and Exposure Therapy.
DBT is like a combination between CBT and ACT where a therapist will help you focus on being mindful, accepting unpleasant thoughts and emotions, and changing thought patterns.
Exposure Therapy helps you figure out what triggers your anxiety, and how to deal with it in a healthy way. Then, your therapist will expose you to those triggers in a controlled environment to help you overcome problems like Obsessive-Compulsive Disorder (OCD), phobias, and Post Traumatic Stress Disorder (PTSD).
There are many other therapy options out there, and even alternative therapies like coaching and holistic treatment. Additionally, different therapy models are better at treating different types of conditions. So if you know that you have anxiety look for the best type of therapy for anxiety, or read The Ultimate Guide to Anxiety: A Deep Dive from Someone Who’s Been There to better understand your issues. If you have PTSD or OCD then you can explore options for those disorders as well.
I wrote another post about “How To Quickly Improve Your Mental Health,” and one of the most important steps is choosing the right therapy model, so don’t skip it.
2. Choose The Right Type Of Therapist
There are many different types of therapists available, each with their own qualifications and areas of expertise. Some of the most common types of therapists include:
- Psychiatrists: Not actually talk therapists, psychiatrists are medical doctors who specialize in the treatment of mental health conditions. They are trained to diagnose and treat mental health conditions using medication and other treatments. If you’re having trouble making progress in therapy, it may be a good idea to see a psychiatrist.
- Psychologists: These are mental health professionals who have a doctoral degree in psychology (either a Ph.D. or a Psy.D.). They provide therapy and research mental health and behavior.
- Licensed Clinical Social Workers (LCSW): These are mental health professionals who have a master’s degree in social work and are licensed to provide therapy. They focus on the intersection of mental health and social issues and may also provide case management services.
- Licensed Professional Counselors (LPC): These are mental health professionals who have a master’s degree in counseling and are licensed to provide therapy. They may specialize in areas such as career counseling, addiction, or relationship issues.
- Marriage and Family Therapists (MFT): These are mental health professionals who have a master’s degree in marriage and family therapy. They specialize in treating relationship and family issues.
- Pastoral Counselors: These are spiritual or religious leaders who have received training in counseling and may provide therapy that incorporates spiritual or religious beliefs.
It’s important to note that the type of therapist you choose will depend on your specific needs and concerns. It’s also worth checking the therapist’s credentials and licensing status to ensure they are qualified to provide therapy. Additionally, LCSWs and LPCs can be just as effective as psychologists, so don’t count them out.
Similar to choosing the right therapy, when considering how to choose a therapist, it’s best to look for someone with experience treating the issues that affect you.
3. Consider Location And Availability
Another important factor to consider when choosing a therapist is location and availability. You will want to find a therapist who is conveniently located and has availability that fits your schedule. This will make it easier for you to attend your therapy sessions and will also help to ensure that you don’t miss any appointments.
It’s also worth considering whether you would prefer to see a therapist in person or if you’re open to online therapy as well. Online options can sometimes be more flexible and affordable, but not being in person can make it more challenging to forge a connection. Instead, you may want to consider a hybrid model. Find a local therapist and meet with them in person a couple of times, and then switch to online appointments. This way you can come in when you need to and have flexibility when it’s hard to make it to their office.
4. Choose A Therapist Based On Personal Preferences
It’s also important to consider your personal preferences when choosing a therapist. For example, some people may prefer to see a therapist of a certain gender or sexual orientation, while others may prefer a therapist who speaks a specific language. If you’re a person of color, it may be best to find a therapist of color who better understands your struggle.
Additionally, you may want to consider the therapist’s communication style. Some therapists are more direct, while others may be gentler and more empathetic. It is important that you feel comfortable and able to communicate effectively with your therapist for the therapy to be effective. If you already have a primary care doctor that you trust, they may be able to give you a recommendation based on your needs.
I’ll never forget the time I went to see a psychiatrist who didn’t listen to my concerns or what I had to say about my condition. He wanted to prescribe a drug I didn’t want to take, and his tone was dismissive. As soon as the appointment was over, I found a new one. Take the same approach when you choose a therapist.
5. Review Insurance Coverage And Cost
Unfortunately, the cost is an important consideration when choosing a therapist. Many therapists accept insurance, which can help to reduce the cost of therapy. However, not all therapists accept insurance, so it’s important to check with your insurance provider to see which therapists are covered. If you’re not covered by insurance, you may need to pay for therapy out of pocket. In this case, it’s important to find a therapist who is affordable and fits within your budget.
Online therapy can sometimes be more affordable, and many insurance companies offer free or low-cost Teladoc appointments, which include behavioral health.
You may even be able to find free mental health services. Just Google “free mental health services + your location.”
6. Interview A Therapist
Once you have narrowed down your list of potential therapists, it’s time to choose one and interview them. It’s important to ask questions to get a sense of the therapist’s approach and methods, as well as to assess rapport and comfort level. Some questions you may want to ask include:
- What is your approach to therapy?
- How do you work with clients who have similar issues to mine?
- How long do you typically work with clients?
- How will we know if therapy is working?
- How do you handle missed sessions or cancellations?
Discussing the therapist’s approach and methods will give you a better idea of whether they are the right fit for you. Assessing rapport and comfort level will help you determine if you feel comfortable and safe opening up to this person. If the first person you choose isn’t a fit, quickly move on to someone else.
7. Evaluate Your Progress in Therapy
It’s also important to evaluate your progress in therapy. This means setting goals and tracking progress, communicating with the therapist about concerns or issues, and considering switching therapists if progress is not being made. A good therapist should be able to let you know if you’re on track, and if you’re not tell you what’s holding you back.
However, it’s important to keep in mind that therapy takes time, and not everyone will progress at the same rate.
It took me many years to get better to the point where I felt like my life had changed. Even though it didn’t feel like it at the time, when I look back now I realize that the skills I learned through various forms of therapy helped me. So, while ACT therapy was the catalyst for significant change, it couldn’t have done it without CBT and anger management.
8. Choose A Therapist That’s Right For You
Choosing a therapist can seem like a daunting task, but it is an important step in the journey of personal growth and healing. By considering factors such as the type of therapy, location and availability, personal preferences, insurance coverage and cost, and interviewing potential therapists, you can increase your chances of finding the right therapist for you.
Remember that therapy is a process, and it may take some time to find the right therapist, so be patient and persistent in your search. And most importantly, trust your instincts and choose someone whom you feel comfortable with and who can help you achieve your goals.
