Finding the right therapist for YOU is the most the important aspect of ensuring your success with therapy. As a therapist myself, I understand how hard it could be to find a therapist with the qualifications you need and someone you will feel comfortable sharing all of your business with! Here is a guide to help you find the therapist that is the best fit for you.

The Importance of Finding the Right Therapist

There are so many therapists to choose from nowadays. How can you narrow down and choose the RIGHT therapist? Let’s begin with defining the term “right therapist”. At least in this blog, when I refer to the “right therapist”, I am referring to the right therapist for YOU. The right therapist for you is a therapist who you feel comfortable opening up to, who has experience working with clients with similar issues as you, and can successfully guide you through the counseling process.

Different people need different things out of counseling, so finding the right therapist for you simply consists of finding a therapist that will help you achieve your mental health goals.

Factors to Consider When Selecting a Therapist

There are many factors to consider when selecting a therapist and some may need to be prioritize over others. The following are some factors to take into consideration when selecting a therapist:

• Qualifications- all therapists hold a license with the state where they see clients. Therapists are usually licensed social workers, counselors, or psychologists. There isn’t much of a difference in how each type of therapist practices. If you are more familiar with the therapeutic process, you may have an idea of the educational background you’d like in a therapist, but for most people the type of license isn’t extremely important.

• Specializations- finding a therapist who specializes in your issue or population is an extremely important aspect in finding the right therapist for you. When looking at a therapist’s website or therapy directory listing, make sure to search for therapists who outline the issues that you need help in.

  You wouldn’t go to an Italian restaurant if you are in the mood for Chinese food, right? The same applies to counseling. Find a therapist who specializes in the specific issues that you’d like support with.

  Also, be weary of therapists who display a long list of specializations. It is hard to specialize in every clinical issue, so look for therapists with no more than 3 specializations. This therapist probably spends more time working with clients who deal with these issues and therefore may have more experience with these issues.

• Location- prior to the pandemic, people usually sought after therapists who were within driving or walking distance of their home or job. Now that teletherapy is more popular, we have more options for counseling.

  You now have the option of looking for a therapist anywhere in your state. Also, if you live near the boarder of another state, you can drive to a location in the other state to broaden your search for a therapist who is the right fit for you.

• Costs- rates for counseling sessions are one of the most important aspects of finding a therapist. Many clients only seek therapists who are in network with their health insurance. This is understandable, however, there may be a therapist who could be a better fit that does not accept your insurance.

  Other options to explore are finding a therapist who is self pay only, utilizing your out of network benefits, finding a therapist with a sliding fee scale or looking into programs that cover the cost of therapy.

  sliding fee scale- counseling at a lower cost in order to assist with those who cannot afford the rate of therapy

  self pay- paying for counseling out of pocket and not using your insurance benefits

  using your out of network benefits- instead of using your in network benefits, you would pay the therapist upfront and then your insurance will reimburse you for all or a portion of the costs. Contact your insurance provider today to see there are out of network benefits included in your health plan.

  programs who provide free therapy resources- Loveland Foundation and Pro Bono Counseling

  Different Therapy Approaches

  Therapists often list therapy approaches they often use in counseling. If you are not familiar with the different therapy approaches, these terms could be confusing. Here is a list of some popular therapy approaches you may find on a therapist’s website or directory:

• Cognitive Behavioral Therapy (or CBT) is a popular form of psychotherapy. CBT helps you become aware of your negative thinking patterns and learn how to view challenging situations in a more clear and effective way.

• Dialectical Behavior Therapy (or DBT) provides you with skills to manage painful emotions and decrease conflict in relationships in a more effective way. DBT specifically focuses on four areas:

  ·       Distress Tolerance

  ·       Emotion Regulation

  ·       Mindfulness

  ·       Interpersonal Effectiveness

• Acceptance and Commitment Therapy (ACT) focuses on learning to stop avoiding, denying, and/or struggling with emotions that we keep hidden for fear of being judged or shamed. Instead, through ACT techniques, you will learn to accept feelings as appropriate and reasonable responses to certain situations. You will also learn to understand that painful and uncomfortable feelings will happen to all of us and how to best cope when difficult situations arise.

  There are many other approaches that therapists often use, but I don’t suggest researching all of them. I think that the most important aspect of therapy is finding a therapist with experience working with your specific issues and with whom you feel comfortable opening up to. If you see the approaches a therapist uses on their website or directory listing, feel free to research that approach and ask any follow up questions during you consultation. I will discuss the benefits of consultations a little later.

  How to Research and Shortlist Potential Therapists

  Searching for a therapist can be overwhelming. There are so many therapists with paragraphs and paragraphs of bios to read through. Here are some tips to narrow down your search:

• Look into therapy directories- Therapy directories are like dating apps, but to find a therapist. You can filter exactly what you are looking for in a therapist and then a list of therapists that fit your description appears. Some popular directories include Psychology Today, Mental Health Match, and Therapy for Black Girls.

• Do a simple google search for therapists in your area.

• Reach out to your insurance provider for therapists in your area that accept your insurance. This may be a good option if you are looking for in-person counseling sessions because insurance representatives usually provide you with a list of providers in your area.

• Word of mouth- this is my favorite way to find a therapist. Do you have a friend currently in therapy? Ask them for their therapist’s contact information. Do you know someone who is a therapist or in the mental health field? Ask them for a referral. Word of mouth is an excellent way to find a therapist that you know clients enjoy working with.

  Questions to Ask During the Initial Consultation

  I aways recommend scheduling a consultation before meeting with your therapist for the first time. A consultation is a quick phone call or video call that gives you the opportunity to ask your potential therapist questions before you start counseling. Some examples of helpful questions to ask during a consultation is:

• Do you have experience working with {insert your specific issue} and if so, how would you help me with this?

• What are your rates for counseling sessions?

• Do you provide teletherapy sessions or in-person sessions?

• Do you provide homework in between sessions?

• Have you been to therapy yourself? (my personal favorite question to ask because I believe that it’s important for therapists to also prioritize working on their own personal mental health)

  Remember, a consultation is just an opportunity for you and your potential therapist to ask each other questions that will lead to building a solid foundation for the therapeutic process.

  You’ve Got This!

  Ultimately, you will know if you find the right fit in a therapist. Trust yourself and your instincts. If something feels off during the consultation call or during the first few sessions, talk to your therapist about it.

  Sometimes therapy can be uncomfortable even if you have a great therapist. But your body can also be telling you that it’s not a great fit. Discussing the discomfort with your therapist can allow your therapist to give you some feedback on whether it is the therapeutic relationship or if those feelings are natural due to the scope of your therapeutic goals. Trust me, most of the time if you think it’s not a great fit, it’s a good chance your therapist may be feeling the same way.

  Looking for a black therapist in Bel Air, MD?

  Look no further! I am a therapist that specializes in relationship anxiety and mother daughter relationships. I provide therapy to individuals in Bel Air, MD and anyone who resides in the states of Maryland, Virginia, Florida, and Washington, DC.

  If you’re looking for a therapist to help you challenge your anxious in an empathetic and supportive environment, reach out to schedule a FREE 15 minute consultation to see if I’d be a good fit for you. What do you have to loose?