7 Options to Choose From and Find Your Therapist

By: Terra Orgeron

Searching for a therapist? Here’s a simple guideline to help you in the process.

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With so many styles of therapy to choose from, selecting a therapist may seem like a daunting task. Don’t worry, you have already taken the first and most difficult step in the right direction by deciding to engage in therapy at all.

Follow these recommendations to find a therapist best suited for you to work with.

1. Write notes about the concerns that led you to seek therapy and what you would like to accomplish there.
2. Make a list of questions for potential therapists about their experience and qualifications, including specific concerns (cultural, religious, lifestyle) that you may have.
3. Figure out how you will pay for it.

• Insurance - If you have health insurance, call or check your policy online to find out if therapy is covered and if you have to meet a deductible or the amount of your co-pay.
• Employee Assistance Program (EAP) - Many companies will cover the cost of a limited number of sessions with a therapist for employees and/or their family. Check with your company’s Human Resources department if your company offers this benefit, it is a great place to start.
• Free or reduced cost resources - Many schools and universities offer mental health services at reduced costs for students. Check with your school counselor or university health services for available services. Another option to check would be your local community health center.
• Self-pay - If no other option is available to you, be up front with the therapist about your ability to pay. If needed, ask the therapist if they offer a sliding pay scale or other assistance.

4. Get recommendations or referrals.

• If you feel comfortable, often the best referrals can come from family or friends. You can connect with loved ones on our app, if-me.org.
• Your family doctor, or other trusted professional such as nurse or lawyer, may be able to provide a referral.
• Check your insurance for a list of therapists that are covered under your plan.
• Ask in your spiritual community.

5. Search online using Psychology Today, where you can find one of the largest online directories for mental health resources.

6. Search professional associations.

• National Alliance on Mental Illness (NAMI)
• International OCD Foundation (IOCDF)
• Depression and Bipolar Support Alliance (DBSA)
• Anxiety and Depression Association of America (ADAA)
• Mental Health America (MHA)

7. Look into alternative online options. If you live in an area with limited availability, such as rural areas or internationally. Some therapists now offer Skype or phone sessions. There are also paid, online counseling and therapy services where you are matched with a counselor or therapist has experience with clients of a shared background. They are more affordable that in-person services.

• Skype Therapies (UK)
• International Therapist Directory (Worldwide)
• Talkspace
• BetterHelp

After you have done some research, it is important to make a list with several of your top choices. Remember that finding the right therapist may take some trial and error and this is perfectly expectable. The goal is to find someone that you feel comfortable with. Do not hesitate to move on to the next therapist on your list if need be.

Additional Resources

• How to Find a Good Therapist by Ben Butina, Ph.D.
• Finding a Mental Health Professional: A Personal Guide

You can use our site if-me.org to share with loved ones your mental health experiences and plan out strategies to tackle them. We’re an open source organization run by volunteers.