Tips for Finding a Therapist—and What to Do When You Start Therapy
By: Jessica Taylor, LPC
When speaking to someone that is just seeking out counseling for the first time, I often hear something along the lines of: “I don’t even know where to start or what questions to ask.”
Starting therapy can feel like a daunting task. When I was in graduate school (to become a therapist!), I had the name and number of a therapist in my calendar for two whole months before I felt ready to take the leap and make the call to schedule an intake.
In addition, it seems like it is more difficult than ever to find a therapist that is accepting new clients. The COVID-19 pandemic has done a number on almost all of us, so the demand for therapy is extremely high right now. With the hope of helping you navigate all of this, here are some tips to consider when looking for a therapist.
Where to Look for a Therapist
- Internet Search: “therapists near me” – This is a quick and easy way to look for therapists in your area. In addition, a general search will often pull up reviews from past clients about that practice or specific therapist. Just remember that as with any business reviews, it is difficult to get a ‘perfect’ score. If a practice has mostly good reviews, they are probably a safe bet.
- Psychology Today – If you are hoping to use insurance for your therapy sessions, Psychology Today is a great resource. You can search for therapists near you and filter your search results based on what type of insurance you are looking to use, what specializations you would like your therapist to have, etc.
- Ask Around – Jumping into counseling with a new therapist can feel like a blind date. You have no idea what the other person’s personality will be like and you are worried that you might be wasting your time. This is why it can be extremely helpful to have a therapist or therapy practice recommended to you by someone you already trust, such as a friend or family member. And remember, unless you give your therapist written consent to share information, everything you share with them is confidential (meaning that the person who referred you will have no idea what you are talking to your therapist about.)
What to Ask Before Scheduling Your First Session
Finding a therapist that you can trust is important, but in order to get to that step, there are some logistical aspects that you will need to tackle. Here are some questions that you should ask before scheduling your initial session.
- Are you accepting new clients? As I stated before, therapists are extremely busy right now due to the collective situational stressors we are all facing. If you are interested in working with a counseling center, or specific therapist, and they are not accepting new clients, ask if they have a waitlist to which your name can be added. If not, I recommend broadening your search and just calling back in a few days or weeks if you still have not found anyone else you would like to work with.
- Do you accept insurance? It can be tough to find a therapist that is in-network with insurance, so don’t just assume that a counseling center accepts yours. In addition, be sure to call your insurance company and ask if your plan includes any reimbursement for out-of-network mental health costs. If they do, all you will need to do is get the appropriate paperwork from the counseling center to submit to your insurance company for approval.
- How long is the intake session and what does it cost? The intake session is usually 50 minutes or longer. During this session, you and your therapist will discuss what is bringing you to therapy, any relevant background information, and your goals for therapy going forward. You can also ask your therapist questions about what therapy will look like, how your therapist practices, etc.
- How long are normal sessions (after the intake) and how much do they cost? A typical therapy session is 50 minutes (your therapist uses that last ten minutes to document what you worked on during that session and plan for the next). But the time of sessions can vary, especially if you are engaging in family or couple’s counseling.
More Tips
- Be patient. If you run into waitlists during your search for a therapist, don’t give up! Finding the right therapist for you can take time. If you are feeling suicidal, or your symptoms of anxiety and depression are so high that you are in “crisis mode,” and need to talk to someone immediately, utilize the crisis services near you (Here is Denver’s: https://coloradocrisisservices.org/ .)
- Be flexible. In addition to creating a high demand for therapists, the COVID-19 pandemic has also complicated the therapy process. In order to reduce risk of exposure to the virus, many counselors are choosing to limit their office hours and offer video (teletherapy) sessions. If you are struggling to get scheduled for an in-person session, consider giving teletherapy a chance. I promise– it’s a lot less awkward than it sounds!
- Know your main reasons for seeking out therapy and the primary goals that you want to work on. If you are going to therapy to help treat your symptoms of anxiety or depression, spend a few minutes before your intake appointment to think about how your symptoms look and feel for you. In addition, you and your therapist will discuss your goals for therapy (i.e. “I want to reduce my symptoms of anxiety so that I can function better at work.”). Having an idea of what you want out of therapy is going to help the process more quickly move along.