How to Find a Therapist, by Madeline Wong

Between insurance, types of therapy, and the endless number of therapists in your area, choosing a therapist can feel overwhelming, especially if you’re already overwhelmed by whatever is making you consider therapy in the first place! But don’t worry- today I’m going to be breaking down how to choose the right therapist for you so that you can get the care you need! The most important part of therapy is what’s called the therapeutic relationship, which basically means the connection, trust, and sense of safety between you and your therapist. When getting started on your therapy journey, it’s a good idea to start thinking about what you want out of therapy and if you have any preferences on how to get you there. 

Step 1: Finding a Counselor

One of the most popular and well-known resources for finding a therapist is Psychology Today’s online directory. I simply couldn’t write this without mentioning it. There are tons and tons of providers that specialize in all kinds of things: trauma, PTSD, depression, anxiety, substance abuse- you name it! If you’d like some other resources, Zocdoc and your insurance’s website are good alternatives. But once you’ve found one, you have to figure out how to evaluate the therapists available based on your needs, and for that, let’s move on to Step 2. 

Step 2: Modalities, Specialization, and Preferences

At this point you may be asking, “CBT? EMDR? - what does all this have to do with me?” Don’t worry- this is the trickiest part and we’re about to break it down! There are three main factors to consider here: Modalities, Specialties, and Demographic Preferences. 

Modalities

This is where all those seemingly-nonsensical acronyms come into play (ie CBT, EMDR). Modalities are simply the types of therapy that a therapist offers. These are usually evidence-based, meaning that there is a bunch of research to back up their techniques, and used for different issues. Here’s are some popular modalities you may see, among others: 

CBT (Cognitive Behavioral Therapy) focuses on identifying and changing unhelpful thought patterns and behaviors, and teaching practical skills clients can use outside of sessions.

EMDR (Eye Movement Desensitization and Reprocessing) uses eye movement and/or other sensory processes to help the brain process and reduce distress related to traumatic memories.

Gottman Couples Therapy focuses on addressing couples issues through structured exercises. 

EFT (Emotionally Focused Couples Therapy) focuses on attachment between couples.

I know this is a lot of information, but you don’t have to be an expert in this! A little bit of knowledge goes a long way. This decision is best made when discussed further with a therapist as they will usually give good feedback about which methods might be best for you. So why think about it now then, you ask? Starting off therapy with this conversation about what you do and don’t like can help set you up with an environment that will help you grow the most. Here at Heart Bonds Counseling, for example, we carefully match you with one of our 22 counselors based on you and your goals, even if you are not quite sure which modality is right for you! 

Demographic Preferences

This is exactly what it sounds like! It basically means, when you envision your ideal counselor, what do they look like? Are they a man? A woman? Are they the same race or ethnicity as you? Do they follow the same religion as you? Do they speak the language you are most comfortable in? Amidst all the other factors you have to think about, these preferences can slip your mind but they’re still important to consider and voice to a new potential therapist. Or you may have no preferences at all, and that’s OK, too! 

Specialites

Specialties are simply what counselors are most comfortable in treating, and often encompasses parts of modalities and demographic preferences. For example, therapists can specialize in play therapy (a modality) and autism (a demographic). Some common ones are ADHD, depression, anxiety, PTSD, spirituality, chronic health issues, and more. This allows you to find someone with plenty of expertise in the issues and types of therapy that work best for you! 

Step 3: Making the Call

Many therapists don’t expect you to make a decision just based on their profile alone and usually offer the opportunity to ask questions beforehand by phone or email to see if you are a good fit to work together. All the information about modalities, specialties and demographic preferences, along with the issue or issues you would like to address in therapy, are perfect to include in this communication! As for the worst case scenario, if they find that you are not a good fit, many have plenty of referrals to offer you. It’s completely okay if the first therapist you try isn’t the right fit; finding the right match is part of the process!