How to find a Therapist or Mental Health Counselor

Finding the right therapist can be a crucial step toward healing and growth when you're struggling with mental health issues or facing a difficult life challenge. But with so many therapists and therapy options out there, it can be overwhelming to know where to start. Here are some tips on how to find a therapist that's a good fit for you:

1.    Determine what type of therapy you're looking for

There are many different types of therapy, and each therapist usually has their own approach and specialties. Some common types of therapy include cognitive-behavioral therapy (CBT), Dialectical Behavioral Therapy (DBT), Eye Movement Desensitization Reprocessing (EMDR), and mindfulness-based therapy, to name a few. Do some research and think about what type of therapy might best suit your needs. If you are unsure, ask the therapist you contact what they think the best approach may be. You can also ask friends and family or those close to you what type of therapy they have undergone and found helpful. If you are undergoing a type of therapy and just aren’t seeing results, discuss this with your therapist. Maybe a new approach is needed and can be discussed.

2.    Ask for referrals

Ask your doctor, friends, or family members if they can recommend a therapist they trust. To read about prospective therapists, you can also look online for therapist directories, such as www.psychologytoday.com, www.goodtherapy.org, and www.therapyden.com. You can also contact member services through your health insurance and ask them for a list of therapists accepting new clients who are in network with your plan. If you see a therapist or agency’s website, visit it. How do you feel reading and interacting with their website and information? Does it pull you in? Do you feel seen or feel they might be a good fit?

3.    Check credentials

Ensure the therapist you're considering is licensed and qualified to practice in your state. You can usually check this information on the therapist's website or by contacting your state's licensing board. Understanding the difference between a licensed therapist and a life coach and what each has to offer can be helpful. Licensed Clinical Social Workers (LCSW), Licensed Clinical Mental Health Counselors (LCMHC) & Licensed Marriage and Family Therapists (LMFT) are all licensed professionals in Utah who can provide psychotherapy. You can check your provider licensing information in Utah at https://secure.utah.gov/llv/search/index.html. If you look on the providers’ website, look at their title; do they provide a licensing number? In the therapist’s office, they must also display their license to practice. These are requirements for the public to determine who is licensed and who is not.

4.    Consider logistics

Think about what’s most important to you. Do you want a therapist who offers remote/online sessions, or are you looking for someone you can see in person? Are you seeking a therapist specializing in a certain area or issue, such as anxiety or addiction? Make sure the therapist you're considering meets your needs. Other considerations include the therapist’s gender, race/ethnicity, language preferences, religious/spiritual orientation, etc. These are all great things to consider when determining your comfort level with any therapist you meet. Be prepared that many therapists may not disclose some of this information. I would suggest you be open and inquire about their thoughts. I personally disclose information when I feel it is helpful to my client. Sometimes I find that clients may ask me personal questions to check if I can truly understand them. In response, I don’t have to have the same experiences as my clients to understand emotions. Emotions are universal. Pain is universal. These things are often the things we struggle most with. I always want to understand my clients’ perspectives to understand better what they need. To me, everything is open for a conversation; however, don’t be surprised or hurt if a therapist chooses not to disclose personal information and states they don’t feel it is pertinent to your personal work. This may be true and something for you to ask yourself: Why do I want to know this information? Be prepared, as the therapist may ask you this question in response.

5.    Schedule a consultation

Most therapists offer free consultations to potential clients. Take advantage of this opportunity to ask the therapist questions about their approach and experience and to get a sense of whether you feel comfortable working with them. If it seems they may not be the right fit, ask them if they have referrals to other therapists you could contact. Here are some questions to make the most out of your time in a free consultation: What is your approach to my or this problem? What type of training/experiences do you have working with this issue? What can I expect in sessions working with you? Don’t waste your time giving a bunch of background on what is going on for you; remember, the time in these consultations is limited. You can meet the therapist and give all the background you want in a session where you have a lot more time to dive in.  

6.    Trust your instincts

Finally, trust your instincts. If you feel like the therapist isn't a good fit for you, it's okay to keep looking. If you feel comfortable enough, try exploring what you’re looking for in therapy and what you feel is not working currently with your therapist. They may have insights, suggestions, or referrals to other professionals if they don’t feel they can accommodate you. Finding the right therapist may take some time and effort, but finding someone who can help you work through your challenges and achieve your goals is worth it. Also, don’t take it personally if a therapist refers you to someone else. You are not more damaged than anyone else. That therapist trusts their instincts, which tell them they will not give you the best help. They are being ethical, responsible, and hopefully helpful in getting you the best care.

 In summary, finding a therapist can be a challenging but rewarding process. By researching, asking for referrals, checking credentials, considering logistics, scheduling a consultation, and trusting your instincts, you can find a therapist who's a good fit for you and start your journey toward healing and growth. When you find a therapist you feel comfortable, connected, and seen by and with, you will make the most impactful changes, and that is worth the time to find the best therapist for you.