How to Know If a Therapist Is Right for You

How to Choose the Right Therapist

An essential first step in improving your mental health is selecting the appropriate therapist. Below are some tips that can help with how to choose a therapist:

• Identify your needs: Determine what you need help with (anxiety, depression, trauma, and the like). If you believe you have a mental illness but have not been formally diagnosed, our facilities offer mental health diagnostic services. Once you understand the state of your mental health, you can determine the type of therapy, such as cognitive behavioral therapy, dialectical behavior therapy, or others, that align with your needs.
• Research therapists: Look for licensed therapists with the right qualifications and certifications. Find therapists who are experienced in dealing with your disorder, concerns, or needs.
• Seek referrals from professionals: A good place to start searching for a therapist is to ask friends and family if and who they see. You can also consult your doctor or a healthcare provider for referrals.
• Check online directories: There are many online directories that provide databases of therapists in your area, along with their specialties and profiles. You can also look at your health insurance website to find a therapist.
• Consider insurance: Verify that the therapist you want to work with accepts your insurance. Otherwise, out-of-pocket costs may be too high.
• Consider your location: Choose a therapist who’s close enough to your home or job to avoid missing or frequently rescheduling appointments.
• Phone consultation: Many therapists offer a free consultation over the phone to allow potential patients to ask questions about their approach, experience, and availability.
• Trust your instincts: Pay attention to how you feel during the initial contact with the therapist. If you don’t feel like they would be a good fit, then keep looking.
• Attend the first session: If you decide on a therapist, use the first session to consider the therapist’s approach and evaluate how you feel.
• Communicate: Ensure the therapist actively listens to you and effectively communicates.

Questions to Ask When Looking for a Therapist

Asking the right questions can help you determine whether a therapist is right for you. Here are some questions you should ask:

• What is your approach or style of therapy?
• How have you handled [your particular issue] or problems that are comparable to mine?
• What credentials and qualifications do you possess?
• Which medical license(s) do you have?
• For what duration have you been working as a therapist?
• How accessible are you, and how do you handle cancellations?
• What kinds of insurance do you accept?
• How much does it cost, and are there any discounts or sliding scale options available?
• What is the average duration of each session, and how often are they scheduled?
• Where is your office, and is it in a convenient location for me?
• If you include family or significant others in therapy at all, what typically is the process for this?
• What do you think about medicine, and do you collaborate with doctors or psychiatrists when necessary?
• What is your policy regarding confidentiality, and are there any exclusions?
• Are you able to offer references or endorsements from past clients?
• Could you describe a broad course of action for my particular concerns?
• What are the anticipated results, and how will we gauge progress?
• How can I aid in my own therapy, and what part do I play in the therapeutic process?
• How do you manage disagreements with a patient (i.e., the therapeutic alliance)?
• If I think our sessions aren't meeting my needs, what should I do?
• In what ways do you apply cultural competence in your work?
• Do you offer telehealth therapy?
• What is the online session platform that you use, and is it secure?
• What is your policy regarding missed or impacted sessions due to technical issues in online therapy?
• What can I anticipate from the first session, and what materials would be useful to have with me?
• How will we know if we complement one another well?

Keep in mind that it may require some trial and error and time to find the ideal therapist. The most crucial thing is to find a therapist with whom you can work well and feel comfortable.

Is My Therapist Right for Me?

Assessing whether your therapist is the best fit for you is an important aspect of the healing process. Below are some questions to ask yourself if you need help figuring out how to know if a therapist is right for you.

• With your therapist, do you feel at ease?
• Do you feel safe and secure in your therapeutic relationship with your therapist?
• Can you be sincere and upfront without worrying about criticism?
• Is the therapist you are seeing good at communicating? Do they give you their full attention?
• During your sessions, do you feel understood and heard?
• Do you and your therapist have honest and productive conversations?
• Do you and your therapist have a solid therapeutic alliance?
• Do you think your therapist truly cares about your development and well-being?
• Is there a feeling that the therapeutic process involves cooperation?
• Are the therapist's methods and your treatment goals in line?
• Are you making headway toward your objectives, and is therapy providing you with real benefits?
• Do you and your therapist work together to create and modify goals?
• Are you at ease giving your therapist input regarding the course of therapy?
• Is your therapist asking for feedback and adjusting as necessary?
• Do you see progress in previously difficult areas?
• Do you feel that your therapist respects your cultural and personal boundaries?
• Are there explicit guidelines defining the parameters of the therapeutic alliance, such as confidentiality and time constraints?
• Is your therapist sensitive to your identity and background, and are they culturally competent?
• Do they take your cultural background into account when providing therapy?
• How does your therapist respond to conflicts or difficulties in the therapeutic alliance?
• Are they willing to talk about and find a constructive way to resolve conflicts?
• Does the therapist follow a set timetable, and is their approach consistent?
• Do you think their dedication to your welfare has remained constant over time?
• Trust your gut. What is your overall impression of the therapy?

Talk to your therapist if you have any questions or doubts regarding the therapeutic alliance. Positive changes or resolutions are frequently the result of having an honest and open discussion about your feelings and the status of your treatment. You might look into the possibility of finding a new therapist who better suits your needs if, following such conversations, you still feel that the fit is not right. Recall that the quality of the therapeutic relationship has a direct impact on how effective therapy is.