5 Considerations When Choosing Your Therapist
Choosing a therapist can be daunting, especially if it’s your first time going to therapy. Therapy is a financial investment into your mental well-being, and it is important that you narrow down who may be your best fit. I will help make the process a little easier by providing 5 considerations when choosing your therapist.
Consideration One: Your Preferences
There are numerous preferences to consider when picking a therapist. Do you feel more comfortable with a female over a male therapist? Do you have a spiritual/religious preference? What about a cultural preference? It is essential to choose someone who fits your preferences because building a trusting, strong rapport with your therapist is an important foundation to therapeutic success. Here is a list of preferences to consider:
Type of Education/Licensure the Therapist Holds (Examples- marriage and family, social work, substance abuse, professional counseling)
Age of the Therapist
Gender
Race
Cultural Background & Awareness
LGBTQ+
Experience (more on this in the next section)
Consideration Two: The Therapist’s Experience, Specialties & Therapeutic Approaches
What do you want to work on in therapy? Are you wanting to reduce a specific symptom, such as anxiety or depression? Maybe you are struggling with relationship issues, family conflict, trauma, or substance abuse. It is possible that you already have been given a formal diagnosis of a mental health disorder and want to find a therapist with specialization in treating your specific issue. Therapists will often have numerous specializations and understanding your goals in therapy can help you determine who would be a good fit for you.
How do you know what a therapist’s specializations are? They will be listed on their website or psychology today profile. Also, look for trainings they have completed. Several therapeutic approaches require additional training, such as EMDR (Eye Movement Desensitization and Reprocessing), DBT (Dialectical Therapy), IFS (Internal Family Systems), and more. If you are not familiar with therapeutic approaches, it is worth taking a few minutes to research and determine what aligns with you.
Consideration Three: Therapist’s Communication Style
Every therapist has their own personality that influences their communication style. Do you want a therapist who is direct and provides specific structure to sessions? Or do you prefer someone who is more empathic, open-ended and provides emotional support as you process? A lot of therapists are in-between and tailor their approach based on the goals you have.
I encourage you to take advantage of the therapist’s free consultation (if they offer one) and get the vibe of their personality. Listen, not everyone is going to mesh with every therapist. Just as we do not mesh with everyone we come in contact with, not every therapist will be a good fit. You do not need to feel bad for declining services with a therapist if it does not feel right. I do believe it can be helpful to allow 3-6 sessions to determine whether a therapist is truly a good fit, as it can take time to build that rapport. If there is an obvious incongruence off the bat though, go ahead and keep looking.
Consideration Four: Your Budget
The price of therapy can depend on numerous factors. Do you have medical insurance? Call and determine if you have behavioral health coverage, as that may help cover the costs. You can then narrow your search to therapists in-network with your insurance plan.
You will also encounter therapists who are not accepting health insurance. They will have a “self pay” rate that you pay out of pocket per session. You will find this to be true of many therapists who have specializations, so keep that in mind. If a therapist is self-pay only, you may see that they offer “Out of Network” coverage. What this means that they can provide you a “Superbill” (basically an invoice) of your paid sessions. You can submit this to your insurance and potentially get reimbursed for the money you have invested in therapy.
Also, it is important to consider how frequently you would like to attend therapy. For example, if a therapist charges $100 a session, and you want weekly therapy, this will cost you $400 a month. If you plan to use insurance, they may only cover a certain number of sessions. I encourage you to look into your budget and make adjustments as needed. Your mental well-being is worth it.
Consideration Five: Your Schedule
Do you work a Monday-Friday, 8am-5pm schedule? Is there a specific time of day that would best fit your needs? Believe it or not, there are therapists that work evenings and weekends. They may be a little harder to come by, but with enough digging, they are there! So if you are struggling to find someone who fits with your schedule- don’t give up! There will be someone available to help.
In addition, many therapists (myself included) offer virtual sessions. This can make therapy much more convenient and accessible if you have a tight schedule. Make sure you ask the therapist what availability they offer to ensure it works for you.
There is a lot to consider when choosing your therapist and I hope this helped. This is a guideline for you use as you search, but keep in mind you may not find a “perfect” fit. Each therapist has something unique to offer, and if someone aligns with your core values and goals, it may be worth a try. It takes so much courage to take this step, and you should be proud of yourself for taking the extra time to find the right therapist for you. Because YOU are worth it.
