How to choose a therapist
The number one reason people say they haven’t started therapy is that they are unsure of how to find the right therapist for them. There are thousands of therapists in each state, and unless you know exactly what you are doing, sifting through them all can be a daunting task. In this article, I’m going to break it down for you so that you can finally take the next steps to starting your own healing journey.
Step One : Decide what you can afford
The average cost of therapy in the United States is roughly $100-$200 per session. Remember, this is an average, so there are many therapists that charge less, and many therapists that charge more. Even if you have insurance that covers mental health services, not all therapists accept insurance. The main reasons some therapists choose not to take insurance are: insurance may require a seemingly-hasty mental health diagnosis, insurance may not cover couples therapy, insurance may hold control over number/length of sessions, and/or there may be lengthly paperwork for the clinician. Each therapist will have their own reasons- I encourage you to feel free to ask why they do or do not accept insurance. At this point in the process, it’s important for you to consider whether or not you need a therapist who takes insurance.
It is also important to note that many employers offer a few (often 4-6) free therapy sessions via an employee assistance program. Ask your human resources office whether they have any mental health benefits that you could take advantage of.
Some therapists offer a limited number of sliding scale spots. Sliding scale spots tend to be less costly treatment often based on your income. If you think you may qualify for sliding scale treatment, be sure to inquire about it when you consult with therapists. It never hurts to ask!
Lastly, I know mental healthcare may seem expensive, but it is important to remember that it is an investment. Negative mental health, and/or unresolved trauma, have been linked to various physical ailments and even a shorter lifespan. I view therapy as a temporary tool to do the work, and then get on living your life.
Step Two : Narrow down your search
As I mentioned previously, there are thousands of therapists in the United States, and they all treat many different things. Before trying to weed through all of these therapists, it’s helpful to consider what specifically you are seeking. Here are some questions to ask yourself-
What is the main issue I am wanting to treat?
Do I have a gender preference for my therapist? An age preference?
Are there any values I need my therapist to align with me on?
If I am going to use insurance, who does my insurance cover? (Often, insurance websites allow you to search therapists covered in your network right there on their website.)
Do I want to go in-person or do virtual therapy?
Once you have thought through these questions, you can use these questions as filters on the various therapist directories you are searching through. Here are a few therapist listing sites I’d recommend utilizing (in no particular order)-
https://openpathcollective.org/ (lower cost therapy)
Step three : cast your line
Now, it’s time to start talking to some therapists. Start reading through some therapist profiles to see who sticks out to you. Consider whether their writing sounds like someone you would connect with. I’d suggest sending out requests for consultations/more information to ten therapists.
Note: Therapists can only practice therapy in the state(s) they are licensed in. Ensure you are only looking through therapists that are licensed in the state you live in!
Step four : start your interviews
Like I mentioned previously, therapy can be expensive. Even if your insurance covers it, you may still have some sort of co-pay. Because therapy is such a significant investment, take your time choosing which therapist you’d like to invest in. Many therapists offer free 10-15 minute consultations. I’d recommend taking advantage of these with at least four different therapists. During your consultations with various therapists, here are some great questions to ask-
What are your two favorite psychology books? (You may not fully understand the theoretical orientation the therapist says they use, but you can look up the books they love. Their favorite therapy books will give you a specific insight into what their therapy ideas are like.)
How long will therapy last?
Do you have any experience treating issues like mine?
Can you describe your ideal client?
What is a typical session like?
Step Five : Be in charge of your own treatment
Once you choose a therapist and get started, your autonomy does not end. After your first session, or even your fifteenth session, you still have control over your treatment. I’d encourage you to empower yourself to be honest with your therapist about how the therapy process is going for you. If you are feeling like it is not helping, or that maybe that you aren’t a good match, let your therapist know. Therapists are supposed to work with you to help you get the best possible treatment- it’s our job! After talking it over with your therapist, if you decide you want to try a different therapist, let them know and they should give you some referrals to other therapists they think may be a better fit for you. Your treatment is about YOU, and you deserve to get the most out of it.
Any other questions you have about how to choose a therapist? Drop your questions in the comment section below and I’ll do my best to answer them all!