Finding The Right Therapist For You

Starting therapy can be sacred, energizing, and scary all at the same time.

Similar to searching for a new job, dating, or buying a home, finding the right therapist may take some time. Once you do find someone you align with, however, that search and patience will feel so worthwhile.

Below are some points to consider that might help this process feel more streamlined.

1.     Define your goals.

You’ve decided you’d like to pursue therapy! That’s an excellent starting point.

And while you don’t need to come to therapy with specific goals, having an understanding of how you’d like to use the space will be important. Finessing this will help you find a therapist that’s most aligned to you.

For example, are you looking to heal from an eating disorder, the impacts of intergenerational trauma, or grieving the loss of a loved one? Most therapists will outline the areas they specialize in.

Establishing goals can also be a joint venture with your therapist. If there are a number of topics you’d like to explore, for example, you may consider which topics feel like they are of higher priority so that your appointments feel structured, goal oriented, and less overwhelming.

Goals in therapy will also change as your work progresses with your therapist. That’s totally normal and highlights your growth!

2.     Choose your therapy type.

Many therapists are trained in a number of different modalities. At Eunoia Therapy & Wellness, I do not consider myself to be a “purist” in any specific approach but rather integrate a number of different models based on the interests and goals of each client.  

When choosing a therapist, it might be helpful to do some research about the different types of therapy to see which feel most aligned to you.  

If you’re still feeling lost, that’s ok! You’re not expected to be the expert. Asking your therapist which modalities they believe are best suited for you is always encouraged.

3.     Consult with your professional and personal network.

Trusted referrals are invaluable.  

Speak to your doctor, school, or workplace to see if they can provide you with a list of suitable therapists to choose from.

Online databases, such as Psychology Today, allow you to filter what you’re searching for which may also help narrow your search. 

Finally, your personal network of family members, friends, or colleagues will likely be an invaluable resource. In fact, these are the people who often know you best.

4.     Consider the therapist’s cultural competence.

While all therapists are trained in compassion and understanding, having a therapist who is a part of your community or who has experience working with people from your community can make an invaluable difference.

For example, if you are a part of the BIPOC community, you might find it easier to speak with a BIPOC therapist, or a therapist who specifically indicates that they are BIPOC-allied.  

Here are a few factors to consider with regards to cultural competence:

-       Gender identity

-       LGBTQIA +

-       Religious affiliation

-       Racial and/or cultural background

-       Physically disabled

-       Neuro-divergence

5.     Logistics to consider.

Do you want to meet in person, virtually, or have the flexibility to do both?

Is your therapist licensed to provide care in your region?

Do your schedules align?

If you are claiming health insurance? If so, how much coverage do you have and is your therapist’s license covered under your plan? 

If you do not have health insurance, how much are you willing and able to pay out of pocket. 

6.     Schedule a Discovery Call (or a few!). 

Most therapists, including at Eunoia Therapy & Wellness, offer a free 15min Discovery Call before committing to working together. Be prepared to schedule a number of these phone calls before deciding on who you would like to work with.

 During this phone call, you can consider the points listed above (and more!). This may help guide your conversation and provide you with the knowledge and confidence you need to find the right therapist.

Other questions to consider during this call:

-       What areas do you specialize in?

-       What kinds of therapy do you practice? Tell me more about your approach.

-       How many years have you been practicing as a therapist?

Are there any other questions or other topics you’d like to explore? Reflecting on this ahead of time and even jotting down some notes may help guide yourself during your Discovery Call.

7.     Pay attention to your gut feelings and intuition.

No matter how many credentials the professional might have, your own feelings of trust, safety, and comfort should be a top priority.

Do you feel seen, heard, and respected?

Therapy will certainly feel uncomfortable some of the time, yes. But it’s important to pause and reflect of whether this discomfort is stemming from your therapist compassionately challenging your stuck points as you work towards your goals or if it feels like you and your therapist might be fundamentally misaligned.