How to Find the Best Therapist for You (In Steps)
Step One: Write Down a List of Criteria
Write a list of what you’re looking for. Preferences do matter. Do you want someone in-person or virtual? Do you have a preference for gender, race, other identity? Or, are you looking for someone with a particular speciality? Write down whatever comes up for you and use this as a roadmap.
Step Two: Insurance, Private Pay, or Out of Network Benefits
Decide: Are you going to use in network Insurance, pay out of pocket or utilize your out of network benefits? Some insurance plans reimburse patients after meeting a deductible for out of network providers. Call your insurance company and ask about out of network (OON) benefits or go to https://headway.co/insurance/form to determine what kind of coverage you have. If you decide to pay out of pocket, what is your budget? Decide on a number or a number range, and go from there.
The single largest barrier that folks encounter when looking for a therapist is insurance and payment. More and more therapists are refusing to take insurance due to low reimbursement rates, making it very difficult, particularly in larger cities, to find a therapist who takes your insurance. If you cannot afford private pay, consider asking potential therapists if they have a sliding scale. A great resource is www.openpathcollective.com which is specifically for clients looking for therapists with sliding scale openings.
Step Three: Schedule Consultations
Schedule at least 2 or 3 consultations, even if certain websites don’t make it easy. Rather than booking an appointment, try to find the therapists contact info (if you can’t find it google it) and reach out for a consultation. Almost all therapists offer free consultations before scheduling sessions. You can do this using the following websites and companies that match therapists to clients:
www.zocdoc.com
www.zencare.com
www.headway.co
www.helloalma.com
www.psychologytoday.com
Step Four: Go to Your Consultation with Questions
Remember it is really important that you like your therapist and feel comfortable talking to your therapist. It’s also important to understand the type of therapy your counselor offers as well as logistical considerations. For example, if you have a busy work schedule, does your therapist offer other times to re-schedule during the week of your appointment? Here are a few sample questions to bring in:
If you are looking for a therapist with a particular speciality, ask! What is their experience?
What kinds of people do you see? Who are you passionate about working with?
What is your cancellation policy?
What has your experience been like in working with people on x?
What would you consider to be good goals given what I am looking for help with?
It is vital that you and your therapist agree on what the goals of therapy are. Sounds simple, but more often than one might think, what we call ruptures (significant disagreements or impasses in therapy) occur because therapist and client may have different ideas about what progress looks like and how to get there.
Step Five: Schedule (and go) to a Session
The final step: schedule a session! Remember, it’s okay to have a session or a couple of sessions with a therapist and return to the drawing board if you still feel like the relationship is not right. Check in with yourself: Do I feel comfortable with this person? Do they challenge me? Am I hopeful about therapy? All of these honest questions will help guide you find the best therapist for you.