How do I find a therapist?
Five common questions about how to find a therapist
For most people it can take time to get to the point of feeling ready to seek out therapy. Maybe you’ve thought about it on and off over the years, or maybe a friend or partner has been suggesting you try it. With that, it can be difficult to finally feel ready and then be faced with the unknown process of how to actually get started. In this post I’ll tackle common questions around finding a therapist.
1. Why does it feel so overwhelming to find a therapist?
The reality is, the relationship with your therapist is one of the most important factors of therapy. While a therapist doesn’t need to be perfect they do need to feel like the right person for you. I recommend validating how overwhelming of a process this can be and following your instincts that this is an important decision.
Choosing a therapist can be difficult for a few reasons:
Decision Overload: We live in a society where we seem to always be searching for “the best” and there seems to be endless options (think about reading restaurant yelp reviews or shopping for toothpaste). The endless options and pressure to choose “the best” means there can be decision overload. When selecting a therapist it is good to recognize your preferences and patterns for decision making.
Desire for Instant Gratification: While sometimes a first session or second session can ignite some initial relief, oftentimes therapy is a slow burn of change. You can think about the therapeutic relationship this way too. Just as dating experts are encouraging people to stop looking for “the spark” on a first date, it is important to remember building a relationship with a therapist can take time.
Investment of Time and Monday: If you were making a big purchase, you might do a lot of research before spending your hard-earned money. Therapy is an investment and it is one you want to go in with intentionality, discernment, and an expectation that you deserve quality care.
2. Where should I begin?
Unfortunately, there are many places to begin. I’d say, the best place to start is where you are most comfortable and have the most follow through.
Ask a trusted friend who has been to therapy
While therapy can feel like a private matter, some people are open to talking about their experience. If you have a trusted friend who has done therapy, they can be a good resource to ask for a referral, find out where they found their therapist, or ask if they’d be comfortable to get referrals from their current therapist.
Try using therapist directory sites, these can usually offer the options to search by zip code, speciality, rates, etc.
If you have any wellness practitioners you work with they can be a good resource for asking for referrals (ask a doctor, acupuncturist, massage therapist, yoga teacher, or spiritual leader.)
3. What about digital telehealth therapy companies?
We are bombarded with many ads for online therapy companies and it is hard to discern between them all. I usually recommend if you can, first start to look locally before using a big-tech, high-volume, podcast-advertising option. Digital services are making therapist more accessible to a lot of people but can feel more impersonal to others. While there are some “good” digital services out there, finding a therapist locally can usually offer a more human-touch to the process. I will include specific insurance-based digital recommendations in the next section.
4. What are my options for going through insurance or finding low-fee therapy options?
There are actually many options for finding low-fee therapy. It may take a little research online, but there are a variety of options working with training therapists at a lower fee or working with emerging 3rd-party services who help facilitate insurance coverage.
Direct referral through your doctor or insurance panels
Psychology Today, filter by fee rate and insurance panels
If you happen to find a therapist you would want to work with but is out of your price range, you can ask them for referrals for sliding scale options in your area.
Digital therapy services that help facilitate insurance coverage
Something to note with these companies is that they do not necessarily evaluate the quality of the therapists/therapy, they are usually solely facilitating the insurance coverage process.
Clients seem to have varying experiences with these companies. Some reviews indicate trouble with billing or scheduling, while others seem to have seamless experiences.
Low fee clinics with training therapists who are completing or recently completed graduate programs
Universities with Clinical Psychology or Social Work Masters programs with on-campus training centers
In Los Angeles: The Maple Counseling Center, Counseling West, WILA, Southern CA Counseling Center, Open Paths, Open Path Collective (online)
Post-Graduate therapists training in private practice (In California post-grad therapists are considered Associates, AMFT is an Associate Marriage and Family Therapist or ACSW is an Associate Clinical Social Worker, this naming varies state by state though)
These are therapists who are still completing their clinical hours and often offer lower fees or sliding scale options.
Associates are working under supervision of licensed therapists, this means they do regular consultations with a supervisor until they complete hours and pass licensing exam and requirements.
5. Should I just get started?
Generally, yes. If you spend too much time finding the “perfect” therapist this might delay getting started with therapy. It can be good practice to give someone a try and be open to the process. Something to consider is that a therapy license is good state-wide, if you are open to telehealth you may find a therapist who is a good match in another city in the state you are in. Most therapists offer a phone consultation where you can speak with them for 15 minutes or so to get a sense for their personality and approach.
A disclaimer for crisis and higher level of care needs: It is important to evaluate if you need a specific type of care or higher level of care that weekly talk therapy isn’t appropriate for. If there is a crisis or urgent need, you should reach out for emergency support: either going to a hospital for care, contacting a crisis hotline, or a local mental health response team (988 is an alternative to police response in the US). If you are not in crisis but are feeling like you may need a higher level of care, you can typically consult a doctor, psychiatrist, therapist, treatment center, or mental health clinic to best identify what level of care you need. A higher level of care should be considered for moderate or severe mental health needs and should be considered for specific needs such as substance use or eating disorders. The recommendations below are for finding a therapist for weekly talk therapy and assume you are not in crisis.