How Do I Find A Therapist?

The first thing to know is that people considering therapy are encouraged to “shop around.” That means you can meet several therapists before deciding who you’d like to work with. Most therapists offer a short, complimentary consultation which gives you an opportunity to see how you connect. 

If you already know what you want to work on or need help with, include that information in your search. Most therapists work with a very broad range of clients because most therapy skills and tools apply to many issues. Therapists also tend to specialize in certain topics or clients, which might be of interest to you. Read therapists’ bios and use keywords in your search: anxiety, parenting, addiction, depression, grief, infertility, trauma, etc. 

You also don’t have to have a specific issue to work on in order to begin therapy. It can be enough to know that you’re not at your best and you’d like to feel better. Your therapist can help you define your specific goals once you begin. 

Some Ways of Finding A Therapist:

• Ask someone you trust if they have anyone they recommend.
• Call your insurance (if that’s relevant) and ask them for a list of providers. 
• If a therapist you contact tells you they are fully booked, ask them for a referral.
• Ask for a therapist recommendation from a trusted medical provider such as your GP or your gynecologist. 
• Do a search via trusted therapy resources, such as Psychology Todays’ therapy directory, the American Psychological Association, the American Association of Marriage and Family Therapists or the Association of LGBTQ+ Psychiatrists. 
• If you’re looking for a therapist to help with a specific mental health issue, you might find local therapists through a national association, network, or helpline. 

Resources for people of color

Access to culture-conscious therapists is incredibly important to your wellbeing. Here are some resources for locating culturally competent professionals:

• Therapy for Black Girls
• Black Mental Health Alliance
• The National Asian American Pacific Islander Mental Health Association, a nonprofit dedicated to the mental health and well-being of the Asian American and Pacific Islander communities.
• WeRNative, which provides Native American youth with tools for holistic health and growth, including mental health resources.
• Therapy for Latinx

Ok, I found a therapist! 

Once you have found a therapist, here is a useful list of questions to ask them when you meet. These questions cover the basics: licensing, training, scheduling, financing, and other practical matters. 

It sometimes takes a few sessions to feel comfortable with your therapist, and that’s ok. However, if you find yourself struggling to trust or connect with your therapist at any point, it’s important to think about the following questions:

• Does the therapist interrupt you, or do they listen carefully to what you’re saying?
• How does your body feel during a therapy session? Do you feel tense?
• Does the therapist respect your time by being prompt to appointments?
• Does the therapist brush off or invalidate your concerns?
• Do you feel seen, heard, and respected during your session?

Therapy is meant to help you. And although there is no “perfect” therapist out there, you deserve to work with a professional who respects you and listens to you, and with whom you feel safe. 

Article Written By: Mélodie Winter

Mélodie Winter (she/her) is a practicum student at Acacia Collaborative and is currently working toward her Master’s in Clinical Mental Health Counseling at North Carolina State University. She provides counseling services for individuals from early adolescence through adulthood. Mélodie lives and works from an antiracist, feminist, queer affirming stance. Her vocation is to ease the suffering of individuals with the larger goal of contributing to sustainable, equitable social change on a global scale.