Tips for Finding a Therapist

If you are considering therapy, finding a therapist can often feel like an overwhelming task. Therapy is such an intimate and personal experience, so it is important to find a therapist who can help you achieve your goals. Here are some tips that can help you navigate the process of finding a therapist:

Identify what goals you have: There are many reasons people choose to enter therapy (e.g., depression, anxiety, burnout, family conflict, grief, etc.). If there are specific reasons you have for entering therapy, this can help you find a therapist who aligns with your goals. For example, if you want to develop strategies for managing anxiety, it can be helpful to find a therapist who has experience working with anxiety. However, it is also okay to go into therapy without having specific goals you want to work on; a therapist can help you identify goals.
Start searching: There are numerous therapist directories where you can find therapists in your area and complete a targeted search. Across directories, you can search by concerns (e.g., depression, addiction), type of therapy (e.g., cognitive behavioral therapy, psychodynamic therapy), demographics (e.g., age, gender, ethnicity), and insurance. Some directories include:
1. Psychology Today: psychologytoday.com
2. Inclusive Therapists: https://www.inclusivetherapists.com/
3. Asian Mental Health Collective: https://www.asianmhc.org/therapists-us/
4. Therapy for Black Girls: https://therapyforblackgirls.com/
5. Latinx Therapy: https://latinxtherapy.com/find-a-therapist/
Schedule a consultation: When researching therapists online, you can read through a provider’s information to see whether they feel like a good fit for you. Many therapists also offer free phone or virtual consultations before scheduling a session. During these consultations, you can ask questions to gather more information about their experience. For example, you may ask:
1. What has been your experience working with my specific set of concerns?
2. What kind of treatments have you found to be effective in resolving my concerns?
3. What would a typical session look like?
4. How soon can I expect to start feeling better?
Try at least 3 to 5 sessions: If during the first appointment, you feel like you might be able to work with this therapist, allow three to five sessions. Especially if it is your first time seeking therapy, some discomfort is normal and expected. However, it is important to feel respected and like you can be open and honest with your therapist. If you feel like a therapist is not a good fit for you, know that it is okay to start over and try finding a provider who is a better fit.

Finding a therapist can feel like an overwhelming task. Therefore, it is helpful to identify goals, use a directory to search for providers, schedule a consultation, and try engaging in sessions to see if a therapist is a good fit. It is important to find a therapist who is a good fit for you and is able to help you address your specific concerns.

If you are interested in starting therapy, providers at Upside Therapy are here to help. Providers at Upside Therapy have experience with a range of concerns, including (but not limited to) autism spectrum disorder, depression, anxiety, trauma, adjustment challenges, and diversity concerns. For more information, please call 972-519-1692 or email info@upsidetherapy.com.