Each week, I bring you evidence-based strategies for mastering your mental health…the same strategies I teach my own clients in therapy. Through these articles, you’ve learned skills like
But as solid as these strategies are, they can’t replace the personalized care of a licensed mental health professional.
If you’ve been wanting to go to therapy, but you’re scared or not sure how to choose the right therapist, here are 8 things to consider.
1. Personal Preferences
Before you begin searching for a therapist, consider whether there are any personal characteristics that matter to you. Do you want a therapist of a certain gender, or age bracket, or racial or ethnic background? Are there language or cultural considerations for you? Do you want someone who shares your religious perspective, or someone who takes a firmly secular orientation? You can definitely receive high-quality therapy from someone who doesn’t necessarily match your expected preferences, but starting here can help you narrow down your search and increase the likelihood that you’ll feel comfortable and connected to the therapist you choose.
2. Ask for Referrals
Once you have a general idea of the type of therapist you might be looking for, ask for referrals from your regular physician and from friends and family members. Nearly all of my new clients were recommended to me by their physician, psychiatrist, or a friend or family member that was a former client of mine, so this is a great way to discover quality therapists in town (or get names of people to steer clear of!). If you run into a dead end there, try looking on Psychology Today for a provider in your area.
3. Education & Training
It can be very confusing to interpret all the different types of education and training mental health providers have — LMFT, LPC, LP, LISW, LCSW, PsyD, PhD, LADAC, etc. There are a couple of main distinctions here to consider: One is the amount of education. Mental health providers can range from having a Bachelor’s degree to a Master’s degree to a doctoral degree. The vast majority of mental health providers have a Master’s degree. Providers with a doctorate have a few additional years of education and training, which may or may not be necessary to treat your particular concern. Almost all providers describe their education and training on their website, so read through what they’ve written and determine whether it matches what you’re needing. For example, if you’re seeking treatment for a spider phobia, you might prefer a provider’s website that emphasizes evidence-based treatment for anxiety versus a provider’s website that emphasizes marriage and family relationships.
4. Experience
More than years of experience in mental health, the provider’s experience with your particular concern is what matters most. Read through their website and see if they mention concerns similar to yours.
5. Treatments Used
There are tons of great treatments for mental health conditions, and it’s not your job to know what they are or which ones are good — that’s the therapist’s job. Ask the provider what type of treatment they would use for your concerns and ask them what the research says about that type of treatment. Ask if there are other treatments you should be considering and how the treatment they deliver is similar or different. Some treatments focus a lot on the past, others focus almost exclusively on the present; some involve lots of homework outside of session, others don’t. Consider whether the treatment is supported by research and whether it fits with your preferences — if you don’t want to do homework, don’t choose a therapist whose treatments rely on homework.
6. Licensure
Just like physicians, all mental health providers must have a license to practice. Different types of mental health providers have different types of licenses, but they all have a license of some sort. That’s the difference between mental health providers and life coaches — life coaches don’t have a license to practice, which means there’s no one overseeing what they’re doing and making sure they won’t harm you. Licensing boards help make sure that mental health providers are practicing ethically. Ask the provider if their license is in good standing or check for yourself. It’s hard to give specific instructions for how to do that because every state has their own procedure for verifying license information. Each state has a website where you can search for a professional’s license and check to make sure they’re not involved in any sort of disciplinary proceedings. You can usually google “[state] [board of … whatever their letters are after their name] [license search]” to get to the website for the state’s licensing board, and they will have information where you can contact the board and ask how to verify someone’s license or you may be able to find a search feature on the website to search their database. It’s all public record, so the information is freely accessible.
7. Fees
Next, consider the cost of attending therapy. If you receive health insurance through your employer, you may have an Employee Assistance Program that will allow you a certain number of free therapy sessions — ask your HR department for details. If you elect to use your health insurance, you’ll want to verify that the provider you’ve chosen accepts your insurance. Do this by asking the provider or by calling the 800 number on the back of your card and asking if the provider (or providers) you’ve chosen are “in network.” While you’re on the phone with the insurance company, ask about your “cost share,” which means how much it will cost you per session to see that provider. If you elect not to use your health insurance, ask the provider what their fees are. If you cannot afford their fees, ask about a sliding scale or payment plan options.
8. Interview them
When you’ve narrowed down your list to a handful of providers, start making calls or sending emails to them. Ask questions about the points in this article — what kind of training they have, whether they have experience treating your particular concern, what treatments they’d recommend for your concern and what the evidence base is for that, what their fees are, etc. Pay attention to their responses, of course, but also pay attention to their demeanor and to how you feel. Do they sound compassionate and knowledgeable? Do you feel comfortable talking to them?
The Only Two Things that Matter
Ultimately, when you’re choosing a therapist, there are only two things that matter: (1) Your therapist knows what they’re doing, and (2) You feel comfortable with your therapist. The questions in this article will help you evaluate #1, and your experience with the therapist in your initial phone call or emails and your first few appointments will help you evaluate #2. If you’ve tried a few appointments but you’re not feeling comfortable or it doesn’t seem like their approach is a good fit for you, don’t hesitate to contact another person on your list and set up an appointment with them. It can be frustrating to go through those initial sessions repeatedly, but it’s worth it to really establish a solid relationship that will work for you in the long term.
Once you’ve found your therapist, take along my free worksheets to get the most out of your therapy sessions.
Now that you know how to choose a therapist, your next objective is to go to the first appointment. Your provider will ask you lots of questions at that appointment, so next week I’ll give you 9 questions you should be prepared to answer. When you know what to expect, you’ll feel more confident attending the appointment. Don’t miss it.
Talk to you soon,
Dr. Finch
P.S. Remember, this is education, not treatment. Always consult with a psychologist or therapist about your mental health to determine what information and interventions are best for you. See the disclaimer for more details.
Dr. Hayden Finch is a licensed psychologist providing therapy in Iowa & Arkansas dedicated to bringing you evidence-based strategies to master your mental health.
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