Finding the right therapist takes time and patience. It’s actually a lot like dating! See below for tips and be sure to download this PDF with more tips from Michelle, Janese, and Daisy who spoke at our last event – Thank you so much ladies for sharing your time and knowledge!

1. Take a moment to reflect on what you need in your life right now and what is important for you to address. For example: Do you want to work on your anxiety or a recent life change?
   Michelle suggests thinking about what type of relationship you desire to have with a close friend. What makes them important to you? How do they make you feel when you are around them? Ask yourself these Qs too: What are you hoping to gain through your therapy journey? How do you envision yourself a year from now? What about your life looks different?
   
2. Time to do your own research! Ask people you trust for referrals, then double-check everything online to ensure the therapist you’ve been recommended fits the bill. Janese suggests looking for therapists who are local to your area or those who offer teletherapy, then read their online profiles and reviews to get an idea of their credentials, specialties, and approach to therapy. Daisy suggests seeking a therapist who specializes in the issue(s) you’re struggling with and hoping to address. Often a therapist’s bio will list their specialties, and the therapist may note they have completed specialized training in certain conditions. Examples include depression, anxiety, OCD, PTSD, substance abuse/addiction, eating disorders, personality disorders, grief, relationship issues, and women’s mental health, etc.
   
3. The process is a lot like dating – you may have to go through a few therapists until you find the right one. Janese says “Many therapists offer free consultations to help you determine if they are a good fit for you. Take advantage of this opportunity to ask questions and get a sense of their personality and approach.”
   
4. More things to consider:
   • Are there any identities that you feel are important for your therapist to hold? These include race and ethnicity, gender, sexuality, and religion.
     
   • Specializations: If you have a history of trauma, you may want to seek out a “trauma-informed” or “trauma-sensitive” therapist who has trained to better understand and address the impacts of trauma on mental health.
     
   • Modalities: There are many models and approaches to therapy. Some therapists may primarily train in and use one modality, while other therapists may incorporate multiple modalities into their work. Again, these approaches will often be listed on a therapist’s website. Examples include psychodynamic, psychoanalytic, CBT, supportive, ACT, DBT, relational, EMDR, somatic experiencing, etc. Some modalities may work best for different people, so be sure to research which ones you’d like to try/ work with your new therapist to see which would be best for you.
     
   • Setting: Therapists can practice in many different settings, including at a solo practice, in a group practice with multiple therapists, in a combined clinic with psychiatrists and therapists, at a community medical center, or at a large hospital. You could even try group therapy. Ultimately you’ll want to think about the experience you want out of therapy as Michelle mentioned in the beginning and then make your decision accordingly.
     
   • Insurance/ Cost: If you do not have insurance, ask about self-pay costs. Some therapists offer sliding scale services, meaning that they can adjust their costs depending on your income. Some clinics have training programs where you may be able to pay a low cost per session to see a therapist trainee.
     
5. Finally, please trust yourself and know that you have the ability to choose the right therapist for you, even if it takes years! Janese says “Trust your gut. Ultimately, you want to feel comfortable and safe with your therapist. If you don’t feel a connection or sense of trust, it’s okay to keep looking until you find the right fit.”