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How to Find the Right Therapist For You

Updated: May 13

An illustration of a women is on her laptop trying to find the right therapist

So you’re looking for a therapist? Here are a few important things to keep in mind to help you find the right therapist for you.

6 Steps to finding the right therapist for you

Step 1: Get yourself ready.

Write down some reflections in your journal before beginning your search to ensure you’re not wasting your time.

Here are some things to think about:

  • Are you hoping your therapist will be a specific age, gender, or background?

  • Are you seeking a specific modality (e.g. talk therapy, creative therapy, somatic therapy, EMDR)?

  • Do you want to see your therapist online or in person?

  • What are some concerns that you struggle with?

  • What do you want to see change?

  • What do you want to explore in more depth?

  • What are your goals for therapy?

It’s okay to have specific preferences. This is YOUR healing journey.

Step 2: Do your research. 

Online directories are a great resource to connect with therapists in your area. 

Step 3: Narrow down your therapist selection based on their bio, specialty, and photo.

  • Check their credentials. Have they received accredited training in their field and specialty in your area of concern?

  • How many years have they been in practice?

  • How do you feel about their profile?

Step 4: Reach out to at least 5 potential therapists to set up a consultation call.

While 15 minutes might seem short, it is more than enough time to decide if you want to have your initial session. Try to go into each consultation with an open mind and no expectations for an outcome.

Step 5: Post-call checklist.

After each consultation, reflect on:

  • Are you vibing on an energetic level? Is something off?

  • Do you feel safe enough with them?

  • When you explain your concerns, do you feel heard and understood?

  • Do you feel like you can trust their judgment?

  • Do you like their personality and voice?

  • Do you like their approach/modality?

  • Do they seem to have enough experience to help you?

If your first call doesn’t work out, it’s okay to keep searching! It’s normal to have multiple consultations with many therapists so that you have a point of reference for your decision. You don’t have to commit to the first person you talk to. It’s like dating—the first meeting can reveal a lot about your compatibility. Remember, therapy is a commitment and will usually last between a few months to a few years.

Step 6: Initial session. 

During this session, your therapist will collect more detailed information about your history and introduce techniques from their modality. After this session, you can ask yourself the same questions from step 5.

If it’s not working for you, tell your therapist—as often relational issues/icks/triggers come up in session—or continue searching.

Let us know if you have any more questions and wishing you the best of luck in your search.

Finding a music or art psychotherapist can help you achieve your goals in a fun, effective way.

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