Finding‌ ‌The‌ ‌Right‌ ‌Therapist:‌ ‌How‌ ‌To‌ ‌Get‌ ‌Started‌

What type of therapy do you need?

It helps if you have an idea of what type of therapy you want. But if you’ve never been in therapy before, this can be especially daunting. You might be wondering what all of these abbreviations mean in therapists’ bios: CBT, IPT, DBT, ACT, EMDR…the list goes on. It can be like reading the ingredients on your favorite chip bag. What is maltodextrin, anyways?

If you are not sure what type of therapy would be best for you, it might be helpful to do some research on the different types of therapies out there. You can also ask your friends or family what type of therapy they have done or know about, and see what resonates with you.

If you are overwhelmed by the choices, don’t despair! Research has consistently found that the quality of the client-therapist relationship is one of the key ingredients that determines the success of treatment irregardless of the type of therapy (here’s summary paper).

Schedule a free consultation to learn more about the different therapy types available

What are the therapist's credentials?

Once you've decided on a specific type of therapy that would work best for your needs, it is important to look into who provides this treatment in your area. Therapy can be provided by psychiatrists, psychologists, social workers, counselors, or marriage and family therapists. All of these professionals have different levels of training and experience. Here’s a chart from the Texas Psychological Association with an overview of the training requirements for various professionals.

Psychologists have significantly more formal training in mental health compared to other licensed professionals. Psychiatrists spend significantly more time in school learning about medicine and the body in general. Psychiatrists are the most qualified to prescribe medication for mental health concerns. You may also meet with a licensed psychiatric nurse practitioner, who is also qualified to prescribe medication under the supervision of a psychiatrist. Some primary care physicians may feel comfortable prescribing psychiatric medication, and this is really important for improving access to mental health treatment.

In addition to the therapists’ license and education, it’s important to ask about their formal training in the type of therapy you are looking for and what their experience is working with your particular concern. Unfortunately, years of experience does not always equate to better therapy. The best therapy is one in which you feel heard, understood, and aligned in your goals with the therapist.

How will you pay for therapy?

I recommend that you think about how you want to pay for therapy before meeting with therapists for a consultation. There are several options, and you want to make sure you can afford whichever option you choose. As a guide, most clients need 10-20 sessions to reach their goals.

One option is to find a therapist who is in-network with your insurance plan. You will need to verify that you have mental health benefits and whether there is a deductible. Some clients may find that paying out of pocket is more affordable than their in-network rate if they have a high-deductible plan.

A second option is to choose the therapist you want and pay their out-of-network fee or Private Pay fee. If you have out-of-network coverage, you can request reimbursement from your insurance plan after you pay for therapy upfront. Ask your therapist for a superbill, which will include your diagnosis and the service codes provided.

A third option is to pay upfront and not use your insurance benefits. Some people choose not to use benefits so that they have more control over their choice of provider, the length of treatment, and to keep their mental health information private from their health insurance company. You can use your FSA or HSA to pay for therapy services or copays regardless of whether you decide to use your insurance benefits.

What questions should I ask?

In addition to asking about the type of therapy they specialize in and training, some other good questions to ask include: What is their experience working with the goal or concern that I have? How would they describe their treatment approach and who they work best with? How do they know if a client is ready to end treatment and what do they use to track progress? What are their hours? How much is their fee?

Do you feel comfortable with your therapist based on these answers to the questions above, or do you want more information before making a decision? Sometimes it helps to schedule several consultations with different therapists to get a feel for what is best for you.

Where can I find a therapist?

Once you have a good idea of the type of therapy you need, it is time to start looking for a therapist. This can be done in several ways: asking friends and family for recommendations, doing a Google search, or using websites like Psychology Today.