The decision to start therapy is often a difficult one. Finding a therapist can be daunting even when individuals decide it’s time to reach out for some help. It’s not unusual for a sense of overwhelm to delay somebody from getting help or stop them entirely in their tracks.
How does a therapist think you should go about finding a therapist? Here are six tips to help!
1) Check out a couple of different directories.
Not every provider is listed in every directory. Many mental health providers can be found on Psychology Today’s directory. TherapyDen is another excellent tool. Both sites allow you to search for providers by specialty, location, insurance, and treatment type and read a bit more about each person.
2) Make some calls.
Nowadays, most people prefer to email and text, but I find that listening to a therapist’s voicemail can tell you a lot about them. Do you like their voice? Do they sound friendly? Professional? Approachable? Did they answer the first time you called? Amazing! Many clients have saved time and skipped an introduction call just by vetting the voicemail recording.
3) Schedule a consultation, if you can.
Don’t be demoralized if some of the therapists you called or emailed for a consultation don’t get back to you. Is not returning emails and calls a horrible professional practice? Yes. Does it happen shockingly often? Also, yes. I don’t entirely know why. Perhaps people’s practices are full. Personally, I always try to connect with anyone who has reached out to get in touch with me. Most therapists will generally email you back or return your call. If they don’t have space, they’ll give you the names of other therapists with similar expertise/specialization. This is a great way to find out about therapists you might not otherwise have found in your search. If the therapist has space, you can find time to chat. These brief 10 to 20-minute consultations are almost always free. I would never tell a friend or family member to pay for one.
4) Assess their experience and training.
Before your consultation, ask yourself: what do I want to achieve in therapy? Leading with why you’re seeking treatment and what you’re hoping to get out of it can help the therapist assess whether they have the skills and training to help you achieve your goals. If a therapist tells you they are capable of helping you, ask them for details about their training and experience. Have they treated clients with your struggles and issues previously? Do they have additional certification or training in your specific needs? Have they worked with someone with a similar background? They’re not just interviewing you; you’re interviewing them! Don’t hesitate to ask!
5) Don’t hesitate to say no, even after the first session.
If you do decide to begin treatment with someone, even if you’re several sessions in, heck, even years, if it is not a good fit, move on. Good therapists know that one of the most essential factors in a client’s success is the relationship between you and your therapist. If you don’t feel seen, heard, liked, and understood by your provider, no matter how talented or trained they are, you’ll have worse outcomes than working with someone you like. I always tell new and old clients that I want them to fire me if we’re not a good match. My highest priority is helping people get better, even if it’s not with me as their therapist. If there is a better fit for them out there, that’s what I want for them, not to languish in treatment with me. If any therapist pressures you to keep seeing them or guilts you into staying when you say you want to stop seeing them because of fit, they’re not the provider for you.
6) Ask for a treatment plan after the individual assessment.
A treatment plan is a road map of where you’re headed and how you will get there. Remember that goal for treatment you talked about when you interviewed your therapist? The treatment plan should lay out how you’re going to get there. Ask to see the plan and make sure there is one. Also, don’t hesitate to ask to revise it! This is a living document between you and your provider, and it will change and grow as you get to know each other and clarify your needs. However, some providers don’t make treatment plans or don’t give copies to clients. The potential result? A lot of wasted time (and money!) in therapy. I find that when providers don’t have treatment plans, sessions can turn into crisis-of-the-moment instead of working substantially towards long-term goals. You never want to leave treatment after months or years, asking yourself what you got out of it. A treatment plan is your insurance against that outcome.
I hope these tips help you to feel a little more confident about taking the initial steps on your therapy journey! If you’re looking for treatment for addictions, trauma, or a troubling relationship, feel free to reach out to me at 650.935.4611 (and listen to my voicemail!) or e-mail me at alexandra.ludovina.lcsw@gmail.com. We can see if we’re a good fit and if I have space. At a minimum, I can give you some names of some other outstanding providers.