Before Getting Started

Starting therapy can feel overwhelming, especially when you are not sure where to begin. Finding the right therapist can sometimes feel like the hardest part of the process. This can bring up a mix of emotions, from hope and optimism to anxiety and frustration. Taking the step to begin therapy shows immense strength and bravery. This guide will walk you through some helpful steps for finding the right therapist for you

Why Finding the Right Therapist Is Important

In therapy, you build what is known as a therapeutic alliance. This is the trusting bond between you and your therapist, and is one of the most important factors for successful therapy. While building trust may take time, therapy should provide a safe space where you feel comfortable being vulnerable and exploring difficult emotions. Finding the right therapist involves a lot of factors, but one crucial aspect is choosing someone you feel at ease with, can trust, and can openly talk to without feeling judged.

Think About What You Are Looking For

Everyone has different reasons for seeking therapy. Before beginning your search, it can be helpful to think about what you need and your goals for therapy. Here are some questions and key considerations to think about:

• What do I want help with?
• What are my personal goals?
• Do I prefer in-person sessions or online, such as telehealth appointments?
• What qualities am I looking for in a therapist?
• Would I be more comfortable with a therapist of a certain gender or identity

Questions to Ask Before Scheduling Your First Session

Before scheduling, it is important to get answers to your concerns and overall curiosity. Doing so allows you to get a better sense of the therapist’s style, experience and if they are a good fit for you. Some questions may include:

• How often do you typically meet with clients?
• Do you specialize in working with specific populations or topics?
• What are your primary therapeutic approaches?
• Do you accept my insurance?
• Do you offer telehealth?

How to Know They Are the Right Fit for You

You may not know right away if a therapist is the right fit for you. Some people can tell after just one session, while others may need multiple sessions before making that decision. Everyone’s experience is different and there is no perfect timeline. When attending sessions, it is important to think about whether you felt heard and respected.

• Do I feel comfortable talking?
• Do I feel validated?
• Do they actively listen?
• Do they respect my boundaries?

These questions give you the opportunity to reflect how you feel after a session. The most important thing when looking for a therapist, is whether you feel good about it. Trust your gut, and remember, this process is for you.

It’s Okay if the First Therapist Isn’t the Right Match

Many people quit therapy after one appointment because they jump to the conclusion that therapy “doesn’t work.” However, every therapist has a different personality and therapeutic approach that may or may not align with your needs. Sometimes it takes trying another therapist before finding the right fit, which is completely okay and normal. When you are seeking therapy, the therapist is there to help you. If you don’t connect with the first one, there is another one out there who may be a better fit and ready to support you.