Making the decision to seek mental health support is a big one. Whether you think you might have a diagnosable condition like anxiety or depression or are just looking for some guidance and support in your everyday life, talking to a therapist on a regular basis can be extremely beneficial.
But success can sometimes depend on the connection you make with your provider. You want to find someone you not only feel comfortable with, but confident they can help you in your mental health journey. The process of choosing that therapist can feel daunting, but it’s important to remember that it may take a few tries before finding the perfect fit. Don’t give up, even if it takes a while.
So, how do you find your match? Here are some tips to keep in mind when starting the process of choosing a therapist.
Tip 1: Define your goals
People seek out mental health support for many reasons and it’s important to understand what your individual objectives are. These could be focused on one particular issue that’s bothering you – such as experiencing anxiety before job interviews – or general symptoms that are interfering with your day-to-day activities.
Take the time to think through what your short-term or long-term goals are, so you can articulate them to your therapist during your intake session. Remember, you and your therapist will be working on these goals together, so they may change or evolve over time.
Tip 2: Do your homework
Before making that first appointment, you should do a little research. These days, it’s easy to research potential providers online. Whether they’re practicing privately for themselves, or as part of an organization, most therapists advertise their services and specialties. Written bios or videos can provide a glimpse into what it might be like to work with that provider.
Online directories, referrals from family or friends, or local community resources are great ways to start the search. Keep the following in mind when doing your investigation:
- What type of license do they have? Therapists can have a variety of titles and credentials, such as Licensed Clinical Social Worker (LCSW), Licensed Mental Health Counselor (LMHC), Licensed Professional Counselor (LPC), or a Clinical Psychologist. They are all focused on treating mental health conditions with therapy, though their training focus and scope might differ.
- Where are they located? Even if you’re considering virtual therapy, you must be currently residing in a state your therapist is licensed to treat in.
- What are their specialties? Some therapists may have more experience treating specific conditions, like bipolar, or types of clients, such as LGBTQIA+.
Tip 2: Consider different types of therapy
Depending on the provider you choose, they might favor different types of therapeutic approaches. Some more common types include:
- Cognitive Behavioral Therapy (CBT): A common therapy type that helps people change unhealthy ways of thinking and behaving
- Dialectical Behavior Therapy (DBT): Used to treat personality disorders, it focuses on accepting behaviors, regulating emotions, and being more mindful
- Exposure Therapy: Used to treat people with phobias, or fear and anxiety disorders
Your therapist may use one or more of these approaches as part of your treatment plan.
Tip 3: Prep for your session
Once you’ve made an appointment with a therapist, take some time to prepare for your session. You may want to jot down some notes or questions for your therapist on such topics as:
- The treatment process – how long it typically lasts, what sort of milestones will be marked along the way, and if any “homework” will be involved, such as journaling or other assignments to work on between sessions.
- Your mental health history – including any past therapy sessions or medications for mental health issues.
- Your issues/goals – and the scope of what you’d like to cover in therapy.
Tip 4: Reflect on your session
After you have your first session, take some time to honestly review how it went. Think about the following:
- Did you feel comfortable talking and opening up?
- Did the therapists style resonate with you?
- Does the therapist have a schedule that works well with your own?
- Does the therapist support your goals and overall thoughts on how to progress?
Tip 5: Don’t be afraid to change
Even if you’ve only had a few sessions with a new therapist, you may feel it’s not working out. Maybe you don’t feel as comfortable as you think you should. Maybe the dynamic is off. The reason for deciding you want to switch doesn’t matter as much as knowing you can and should.
Don’t be afraid of hurting your therapist’s feelings if you decide to look for someone else. They know it’s not always a perfect match and they are very used to gaining and losing clients for a multitude of reasons. This is a situation that must feel right to YOU.
If you’re ready to start your mental health journey, MindGlow Health offers talk therapy through online appointments with licensed providers who are experienced and passionate about what they do. And it’s very easy to switch providers for any reason. The company was built on the foundation of a well-established behavioral health organization, where thousands of people nationwide have sought care for their mental health concerns.
Learn more about the services we provide or get started today with one of our experienced, passionate online providers to take the first step towards a healthier, happier you.
