Considering therapy is already a positive step toward your mental health journey — whether it’s to overcome anxiety symptoms, recover from trauma, or adjust to a new chapter in your life — knowing how to find the right therapist is key to sustaining this process over time.
The therapeutic alliance is one of the main drivers of treatment, having a major impact on your development. For this reason, asking people, researching, and paying attention to your feelings and reactions when choosing a suitable therapist are essential prior steps.
Here are some effective methods on how to find a therapist to help you improve your psychological well-being.
What Makes a Good Therapist
A good therapist is very different from a friend who supports you and tries to give advice based on their personal outlook. The right counselor challenges your negative thought patterns and behaviors while offering sound resources to change them.
However, they don’t make you feel guilty or ashamed in the process. A good therapist validates your feelings, background, and personal story. They accept you for who you are and help you become your greatest version without judging you for your shortcomings.
Choosing the right therapist will help you take full advantage of your therapy journey. It’s important to find a therapist with strong interpersonal skills and credentials to establish a sense of trust and forward progress.
What to Look for in a Therapist
Regardless of your therapist’s experience and credentials, they must click with your personality. Numerous studies have shown that a solid therapeutic alliance is the primary source of success in therapy.
A positive and validating relationship between you and your therapist is based on the following factors:
- Personalities: A positive rapport with your therapist is paramount in this alliance, without turning into a friendship.
- Trust: This is another crucial aspect since you want to feel safe enough to discuss your thoughts, emotions, and vulnerabilities.
- Authenticity: The right therapist is honest and trustworthy, demonstrating expertise without being conceited.
- Respect: A good therapist values your choices and believes in your ability to overcome obstacles and progress.
- Communication: The right therapist for you should communicate openly and with a warm approach, even when discussing your potential areas for growth.
Certifications
There is a wide myriad of mental health professionals with different licenses, certifications, and educational levels. If the therapist you are looking for has professional credentials, they have completed specific years of training to treat mental health disorders.
These professionals have a level of expertise and competence to help people with their psychological concerns and also to prevent them from harming themselves or third parties.
You can ask the therapist straight out their credentials without worrying about this being an awkward question. You are entitled to know what their specializations and training are to determine if they are the right match for you, as well as to ensure that you are with someone qualified to treat mental health concerns.
Specialty
Many therapists specialize in specific areas, such as depression or anxiety, while some work with a particular age group.
At the same time, many types of therapy focus on distinctive areas like emotions, behaviors, or thoughts.
Some examples of them include Cognitive-behavior therapy (CBT), Dialectical behavior therapy (DBT), Acceptance and commitment therapy (ACT), or Exposure Therapy (ET).
Each type of therapy has proven effective in treating different mental health disorders. The most important factor to consider is that your therapist’s approach is evidence-based while adapting their techniques to your individual requirements.
How to Find the Right Therapist
Ask People you Know and Trust
The best way to start your research is to ask for a referral from someone who had positive results in their therapy. You can rely on the recommendation of a colleague, friend, or relative you trust to find the right therapist.
However, you must recognize that your needs or therapy goals may differ from the person recommending their therapist. A good match for your friend or colleague might not be the perfect match for you.
Look Around Online
Most mental health organizations online offer their therapists’ reviews, certifications, and expertise.
You just have to type in your ZIP code, and a list of licensed counselors available in your area will pop up on your screen.
These websites allow you to filter the type of specialist you are looking for, such as kids or family therapists or counselors focused on alcohol or drug use.
Some of the most widespread websites include:
Directory
If you are planning to pay for your therapy sessions through your insurance plan, you must first examine your plan’s provider network.
Some insurance plans offer a limited number of sessions per year, so it’s important to check if these conditions suit your requirements.
It’s also a good idea to determine whether using a therapist out of your network will affect your budget.
Referrals from Doctor
Many people do not go to their primary care provider to find a therapist, unaware they can be of great help. But your doctor can provide excellent advice and referrals to help you start your search. Most are networked with other healthcare professionals, including those outside their specialty.
Therapy Directories
Another useful way to start your search for the right therapist is to investigate counselor directories online. You can filter the search based on treatment specialty, experience, geographic location, and education.