Contact potential therapists and ask questions:
Schedule free consults (most therapists offer a brief phone or video intro)
Ask them:
What is your approach to therapy?
Have you worked with people experiencing [your issue] before?
How do you structure sessions?
What’s your availability like?
What happens if I feel stuck or unsure about progress?
Remember: It’s okay to switch therapists if you’re not feeling seen and heard. Trust your gut!
Feel free to reach out with any questions you may have. I’d love to hear from you.
We’re all just walking each other home.
- Ram Dass
How do I find a therapist that’s a good fit for me?
When I first began looking for a therapist, I was clueless about what type of person I wanted to work with - or even what therapy really was. And while I think sometimes leaving it to fate can work out, it will probably save you a lot of time, money and emotional turmoil if you use some kind of guideline like the following checklist.
Clarify what you need:
What am I looking for in therapy? (eg help with relationships, trauma, identity, grief? Do I want skills or do I want someone to talk to?
Do I want something short-term (like CBT) or long-term (like psychodynamic work)?
Are there specific identities or lived experiences you'd like your therapist to share or understand? (e.g., race, gender, religion, neurodivergence, LGBTQIA+)
Set your practical limits:
What’s my budget? Am I using private pay, insurance or Employer’s Assistant Program (EAP)?
Do I need someone who offers a sliding scale?
Would I like to see someone in-person or is virtual okay?
Do I want someone in a certain age group or a certain gender?