Life can be a little overwhelming. Whether you’re trying to juggle multiple stressors, looking for the answers to a situation, or just wanting someone to listen, finding the right therapist can be tough. You might have heard horror stories about how much therapy costs or have had frustrating experiences with therapists who don’t understand your needs and goals. The truth is it can feel as intimidating as finding your life partner.
However, a good therapist can deliver much-needed support and advice. And if you’re committed to improving your mental well-being, finding the right person to help you is worth making the effort.
Learning how to pick a good therapist can help you get started with treatment that could help you for life.
1. Choose Your Therapy Type
If you’ve never had a therapist before, choosing one can be daunting — there are so many types! Some therapists are well-versed in providing more than one type – but others specialize and do their best work in just one area.
Types of therapy to consider include:
- cognitive behavioral therapy (CBT)
- acceptance and commitment therapy (ACT)
- dialectical behavior therapy (DBT)
- psychoanalytic therapy
2. How Will You Pay For Therapy
One of the most common concerns people have when starting therapy is how they will pay for it. Whether you have a large or small budget, the best way to find a therapist is by connecting directly with them. There are a few different ways to pay for therapy, including using private insurance, sliding-scale fees, or paying out-of-pocket.
If you have private insurance, your therapist may be able to work with your insurance company to get some or all of the cost of therapy covered. If you don’t have insurance, or if your insurance doesn’t cover therapy, you may be surprised to learn that some therapists offer sliding-scale fees. This means that the therapist charges a lower rate based on your income.
If you’re living in the British Virgin Islands, this is an expense that is covered under the Virgin Islands National Health Insurance. Personally, my therapy session co-payments through NHI range from $0 – $25 per session.
3. Tap Into Your Network
Referrals are a great way to find a therapist. If you’re comfortable, ask your friends and family if they can recommend one. Your loved ones might give you better insights about a good therapist versus only searching online. Alternatively, asking a medical doctor can be a helpful resource when you’re looking for a therapist.
I think it’s worth mentioning that you don’t have to go along with what your loved one wants in a therapist. You may have different needs or therapy goals than they do, and that’s ok! Find the one that fits YOUR needs and therapy goals.
4. Determine Your Therapy Goals
Here are a few things you might want to focus on: Figuring out what you want from therapy can help you find the right therapist. Establishing your goals, that might help narrow your options.
Here are a few things you might want to focus on:
- dealing with stress
- trauma you experienced
- interpersonal relationships
- grief
- a mental health condition you have or think you might have
- an emotional issue in your life you would like help with
5. Look At Credentials
it’s important to check their credentials to make sure they’re qualified. You wouldn’t go to an unqualified doctor to perform heart surgery so the same sentiment can be applied to your mental well-being. You might consider getting therapy from counselors, social workers, psychologists, or psychotherapists, for example.
While credentials are important they are not the be-all and end-all of choosing the right therapist. Consider their cultural competence as well. Speaking from personal experience, having a therapist who is part of or works with people in your community. For example, if you’re part of the LGBTQIA+ community, you might find it easier to work with an LGBTQIA+ therapist (or LGBTQIA Friendly).
6. Don’t Be Shy, Ask Them Questions
Hiring a therapist is like dating. The first date may be nerve-racking, but you have to know for sure if it’s going to work out. However, when you first meet, this is a chance for the therapist to get to know you and see if their treatment approaches would be beneficial for you.
Here are some questions you can ask:
- What is your experience with treating my specific issue?
- What are your thoughts on medication?
- How many years have you been practicing as a therapist?
- How often would you anticipate seeing me? For how long?
- What is a typical session like?
Remember that your therapist is there to help you feel better, so make sure you keep asking questions until you feel confident in your choice.
7. Try A Few
I lucked out and found my perfect match on the first try. Even so, I have a few friends who quit therapy completely based on 1 bad match. Finding a therapist, like any other type of relationship, can take some invested time and energy. But once you find someone who fits, they can be an important part of your life. It may take a few tries but the important thing is to not quit. If your local therapy options don’t work for you try online resources such as Betterhelp.
The right therapist can be a key support system in your life, but finding the right one can take some time. You may meet several therapists before finding a good match. Keep trying, and don’t give up.
Have you ever been to therapy? Let me know about your experience in the comments below or email me at info@dopamineontherocks.com
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