Roughly 20% of adults in the United States experience a mental illness each year. Fewer than half of those adults will seek treatment for their conditions. 

I was a part of the majority group, struggling in silence with mental health issues, until the winter of 2023. 

That’s when I had a breakdown and sought help. 

And I’m glad I did. 

It was a process—an exploration of personalities, approaches, and compatibility. Along the way, I had to hire and fire several therapists before I discovered the one who not only spoke my language (sarcasm) but also made me feel comfortable in their presence.

In this article, I will provide you with a comprehensive guide on how to find a therapist that is right for you. 

The Eight Steps to Finding the Perfect Therapist

1. Reflect on your needs

 Before you schedule your first session, it’s a good idea to take some time to pause and reflect on what you’re looking for in a therapist.

Consider the specific issues or concerns you want to address.

Think about your goals, too. 

For me, it was essential to find a therapist who understood the complexities of my anxiety disorder and could provide guidance on how to manage it effectively. Since I’ve read hundreds of self-help and psychology books, I also knew I wanted to work with someone who was fairly experienced and not new to the field. 

I’m brooding and sarcastic by nature. 

Accordingly, I didn’t want to work with anyone who was overly cheerful or optimistic (and this desire would dramatically limit my options). 

2. Consider Online Therapy (the Pros and the Cons)

Online therapy offers unrivaled convenience, allowing you to attend sessions from the comfort of your own home. It also gives you access to a wider range of therapists with diverse specialties. Online therapy often provides patients with more flexible scheduling options as well. 

However, online therapy may not provide the same level of personal connection and engagement as in-person therapy. And establishing a therapeutic rapport with an online provider might be challenging for you. Ultimately, the decision between online therapy and in-person therapy depends on your individual needs and circumstances. 

3. Seek Recommendations for Trusted Sources

At the beginning of your therapeutic journey, consider reaching out to your trusted circle, such as family, friends, or even healthcare providers. Hearing about their experiences and recommendations can provide valuable insights and help you find a therapist who may be a good match for you.

I skipped this step initially and found my providers without assistance. But after firing my first psychiatrist, my weekly therapist (a clinical social worker) referred me to a new psychiatrist, Dr. Gillis. 

And she’s fantastic. 

I’ve also since fired the clinical social worker (that’s a long story that begins in my first therapy blog post). 

4. Check the Reviews

In today’s digital age, you have a wealth of information at your fingertips. Websites like Psychology Today, GoodTherapy, and Healthgrades offer comprehensive databases of mental health professionals. These platforms often include reviews and ratings from previous clients. 

When I was searching for a therapist, I relied on online directories and reviews to gather information. It was helpful to read about others’ experiences and get a sense of what to expect.

5. Evaluate Websites and Portfolios

Reviewing a therapist’s website or portfolio will provide you with valuable insights. You’ll learn about their qualifications, approach, and areas of expertise. 

If the therapist has a website, you’ll want to assess its overall style and functionality. A well-organized website demonstrates professionalism. On the other hand, a cluttered or outdated website might raise concerns about the therapist’s attention to detail or ability to communicate effectively.

As you evaluate content on a website or portfolio, pay attention to the tone and language used. Some therapists may adopt a formal tone. Others may use a more conversational approach. During your evaluation process, think about whether the therapist’s communication style aligns with your own communication style and goals. 

6. Check Their Qualifications 

Of course, you should assess the therapist’s background and areas of expertise. If you’re dealing with a complex mental health issue, such as bipolar or borderline personality disorder, you may want to try to find a therapist who lists your condition as one of their specialties. 

Additionally, consider their years of experience in the field. 

Although a therapist’s experience level doesn’t guarantee effectiveness or even competence, it may provide you with an idea of their exposure to various client populations and mental health concerns.

 

7. Consider the Costs

Therapy costs vary depending on many factors, including the location, the experience level of the therapist, and the type of therapy being offered. 

If you have health insurance, you’ll want to review your policy to understand what mental health services are covered and what your out-of-pocket expenses may be. To reduce costs, look for therapists who are in-network with your insurance provider. 

Some therapists offer sliding-scale fees based on income. Others may have discounts for multiple sessions available. Nonprofit organizations, community mental health centers, and university clinics often provide therapy at reduced rates or on a sliding-scale basis as well. 

8. Create a Short List, Then Make Some Phone Calls

After conducting thorough research, it’s time to create a shortlist of potential therapists. Narrow down your options based on the factors that matter most to you. 

If you’re seeking therapy locally, the next step will likely involve making some phone calls. Contact the therapists on your shortlist to gather more information about their practice and to determine if they are currently accepting new clients.

During these phone calls, you can ask specific questions to further assess your compatibility with the therapists. 

However, it’s important to note that many online therapists don’t provide their phone numbers. In such cases, communication is typically conducted through secure online platforms or video conferencing software. 

How to Find a Therapist – Closing Thoughts

On your journey to find the ideal therapist, it’s important to:

• Reflect on your needs and goals.
• Seek recommendations from people you trust. 
• And conduct thorough research. 

Exploring online resources, checking reviews, and evaluating websites and portfolios will help you gather information and assess the qualifications of prospective therapists. 

By following the steps outlined in this article, you can navigate the path to finding your therapeutic match with confidence.