Finding the right therapist can seem like a daunting task, and in some cases, we know it truly is. However, it’s not impossible. Discovering the right therapist is incredibly important. It should be someone you feel at ease with, comfortable around, and who inspires trust. This is why it’s not a decision to take lightly.
Searching for the right therapist requires care and time. We understand how significant this choice is for you and your journey toward personal well-being. That’s why today, we aim to address any questions or doubts you may have on this topic. Let’s do this!
How Do I Know Which Therapy to Choose?
Psychologists generally draw on one or more theories of psychotherapy. A theory of psychotherapy acts as a roadmap for psychologists: It guides them through the process of understanding clients and their problems and developing solutions.
By understanding the different therapy approaches, you’ll be able to decide which one is best suited for the process you are going through. According to the American Psychological Association (APA), approaches to psychotherapy fall into five broad categories:
- Psychoanalysis and psychodynamic therapies. This approach focuses on changing problematic behaviors, feelings, and thoughts by discovering their unconscious meanings and motivations. Psychoanalytically oriented therapies are characterized by a close working partnership between therapist and patient. Patients learn about themselves by exploring their interactions in the therapeutic relationship. While psychoanalysis is closely identified with Sigmund Freud, it has been extended and modified since his early formulations.
- Behavior therapy. This approach focuses on learning’s role in developing normal and abnormal behaviors.
- Ivan Pavlov made important contributions to behavior therapy by discovering classical conditioning, or associative learning. Pavlov’s famous dogs, for example, began drooling when they heard their dinner bell because they associated the sound with food.
- “Desensitizing” is classical conditioning in action: A therapist might help a client with a phobia through repeated exposure to whatever it is that causes anxiety.
- Another important thinker was E.L. Thorndike, who discovered operant conditioning. This type of learning relies on rewards and punishments to shape people’s behavior.
- Several variations have developed since behavior therapy’s emergence in the 1950s. One variation is cognitive-behavioral therapy, which focuses on both thoughts and behaviors.
- Cognitive therapy. Cognitive therapy emphasizes what people think rather than what they do.
- Cognitive therapists believe that it’s dysfunctional thinking that leads to dysfunctional emotions or behaviors. By changing their thoughts, people can change how they feel and what they do.
- Major figures in cognitive therapy include Albert Ellis and Aaron Beck.
- Humanistic therapy. This approach emphasizes people’s capacity to make rational choices and develop to their maximum potential. Concern and respect for others are also important themes.
- Humanistic philosophers like Jean-Paul Sartre, Martin Buber, and Søren Kierkegaard influenced this type of therapy.
- Three types of humanistic therapy are especially influential. Client-centered therapy rejects the idea of therapists as authorities on their clients’ inner experiences. Instead, therapists help clients change by emphasizing their concerns, care, and interests.
- Gestalt therapy emphasizes what it calls “organismic holism,” the importance of being aware of the here and now and accepting responsibility for yourself.
- Existential therapy focuses on free will, self-determination, and the search for meaning.
- Integrative or holistic therapy. Many therapists don’t tie themselves to any one approach. Instead, they blend elements from different approaches and tailor their treatment according to each client’s needs.
How Do I Know I Found the Right Therapist?
While it is not too difficult to find the name of a therapist, it may take more time to find a therapist that you consider to be “good.” Here are some helpful hints from APA:
- Call the therapist on the phone and find out if the therapist is familiar with evidence-based treatment for your concerns and if your therapist uses evidence-based treatment in their practice. These are treatments that have been tested scientifically and shown to be effective. Evidence-based treatment (e.g. for depression, anxiety, panic attacks, bedwetting for children, and obsessive-compulsive behavior) is based on published research of controlled studies meeting acceptable criteria.
- Ask whether the therapist has had experience in dealing with your concerns. Some therapists specialize in working with children or families, adults or older adults. Some may have lots of experience with the problems that concern you. Find out, if possible, how much experience they have had.
- Find out in advance what the fees will cost you, the charge for missed sessions, and, if possible, how long therapy might take.
- Find out where the therapist is located, what hours are available for your treatment, and if the therapist will see you in an emergency. Is the therapist located in a clinic, community mental health center, medical school, independent practice, or other setting?
- Find out what kind of therapy your potential therapist is likely to provide (for example, long-term versus short-term, individual or group therapy, what theoretical orientation) and see if that fits your expectations.
- Remember that choosing a therapist is a very personal matter. There is no one therapist that is good for everyone. It is important that you feel a sense of trust and that this therapist can help you.
After you have gathered all of this information (or as much as you have been able to obtain), give yourself a little time to think about all this. You may want to set up initial appointments with one or two potential therapists and see how comfortable you are with them. Take the time to find the right therapist for you.
What Should I Consider When Looking for the Right Therapist?
If you’ve already been to therapy and are looking to change therapists, it’s essential to reflect on your past experiences to understand what you truly seek and need.
If you’re in the process of finding a therapist and have never been to therapy before, here are some important points to consider:
- Gender: This doesn’t mean your therapist must share your gender, but rather that you should think about what makes you feel comfortable. Before consulting with someone, consider whether the therapist’s gender might make you uneasy. For instance, some women may feel more at ease speaking with men, while others may find it challenging to open up to a male therapist.
- Age: Depending on what you’re looking for, the age of your therapist can be a factor. Decide whether you prefer someone your age, older, or younger.
- Availability: The frequency of your sessions is important. Whether you want weekly appointments, once a month, or as needed, make sure to communicate your expectations regarding urgency and session frequency before starting.
- Format: If you have a busy schedule, you might choose virtual sessions. However, some people do not feel comfortable with virtual therapy and prefer in-person sessions instead.
- Approach: Different therapeutic approaches are crucial for the development of your therapy. Consider what therapeutic style resonates with you.
- Other Considerations: If you are a person of faith, some therapists understand or share your beliefs. Similarly, if you are part of the LGBTQ+ community, you might seek a therapist specializing in diversity. Additionally, some therapists specialize in trauma, depression, domestic violence, and family issues.
Two websites for locating psychologists include the Psychologist Locator on the website of the American Psychological Association and the National Register. Your state psychological association may be another source of potential names. Another way to find a therapist is to ask friends or your physician to suggest someone they trust.
Why Can It Be Hard to Find the Right Therapist?
Starting therapy is not an easy decision. Taking this step can take years. However, once we make the decision, the real challenge is finding the right therapist. There are several reasons why this can be a difficult task:
- Diverse Approaches: Each person is unique and has different needs. What I may require today might not be the same as what you need. This makes it challenging to find a therapist who can address each individual’s specific needs.
- Lack of Insurance Coverage: Unfortunately, not all therapists accept insurance. We know that this can be a significant barrier due to the high costs associated with therapy.
- Availability: In some areas, the demand for therapists is so high that waiting lists can feel endless. We understand that this waiting period can be exhausting and disheartening.
- Cultural Barriers: Discussing mental health remains a taboo in many communities. There is a significant stigma surrounding therapy, which can be a substantial obstacle in finding the right therapist. Moreover, it’s essential to find someone who respects and accepts your cultural identity.
- Personal Perception: When you find the right therapist, you will feel it. Establishing a strong connection is essential. It should be someone with whom you feel comfortable, at ease, and able to open up without fear of judgment. This search can be difficult and time-consuming, but the investment is worth it when you find someone who is a good fit for you.
Yes, the task of finding a good therapist can be challenging. But what’s important is that you take your time to do it mindfully. Celebrate yourself for making this difficult decision.
We hope our tips will help you on this journey. Always remember that you can count on us for anything you need.
