Tips on Finding a Good Therapist

It’s been said that choice can be empowering, and it certainly can be. But, having a lot of options to choose from can feel overwhelming, too. Have you ever stood in a supermarket aisle, contemplating the seemingly endless array of products on display? I’ve had such moments myself, considering trying a new breakfast cereal, and feeling a bit like a deer in the headlights.

Although choosing a therapist is arguably more complicated than selecting a grocery item, they do have something important in common! Just as one might consider their grocery list in terms of taste, ingredients, and nutritional value, so is reflecting upon your concerns, needs, and priorities a helpful process to make an informed decision about choosing a therapist.

The following article provides some tips to help. Although the list of considerations is not exhaustive, perhaps it might give you a few ideas to assist you in making your own selection about who is right for you.

1.      Most therapists offer a free consultation. Take them up on it.

You may have found a therapist’s profile online and read a bit about them and how they work. Though, it’s easier to get a sense of that person, and their approach with a more direct conversation. Consider it an information gathering session. It is okay to ask questions, and not to feel pressured to make a decision on the spot. You can talk with a therapist, think about it, and either call back to book, or shop around a bit more to see who else is out there, and whether you might find someone who feels like a better fit.

But, what does that mean, to find a fit? The next points will give you some ideas.

 2.      During a consultation, trust your ‘gut.’

I know it’s not terribly logical. But, the truth (and the research shows) that much of what makes therapy helpful is the therapeutic relationship itself. Especially if your life journey has involved a lot of hurt in relationships, it is normal that building trust and opening up to a therapist can take time. But, initially, it is advisable to consider whether you feel some ease with this person. You might ask yourself, do I notice myself settling a bit inside, or feeling more on guard? Trust that inclination. You deserve to work with someone who is prepared to hear your story with respect and kindness, not judgment. You deserve to feel safe.

 3.      Find out if they have experience with what your concerns are.

It’s helpful to know if the person you may choose has experience with the types of issues you are struggling with. Many therapists have skills that can be applied to various issues. But, it is not uncommon for therapists to have areas of specialty, such as working with anxiety disorders, or trauma recovery. Do they share some ideas of how you might work together that resonate for you? Do they seem confident that they may be able to help?

 4.      Consider if a therapist seems genuinely interested in helping you.

Know that a good therapist wants you to improve your well-being and for you to reach your goals. Therapists do this work because they want to help people, and they enjoy doing it. Your therapist should be interested in collaborating with you on a very worthwhile goal – your well-being.

 5.      Look up, or ask about their ‘designation,’ or professional title.

Counselling and psychotherapy are services are held to a standard in Ontario, and across Canada. Mental health providers may have different designations, such as registered psychotherapists, social workers, or psychologists. Especially if you are planning to use an insurance plan to cover the cost of services, it is often a good idea to find out whether your specific insurance plan covers their designation. Designations also indicate whether a therapist is registered with a professional college that ensures appropriate training and practice standards.

6.      Consider what you can invest in therapy.

That word ‘investment’ is important. This is work that you are choosing to undertake to support your health, well-being, and life satisfaction. Though, everyone has their budget of what they can afford. Some people have insurance plans to cover a certain amount, while others are paying out of pocket. If you know you need to keep to a certain amount, you might ask if your therapist has any sliding scale (reduced fee spots) available. If your therapist offers such spots, they are often based upon financial need. Although it is not a given that every therapist will be able to offer services in line with a person’s budget range, it’s a good sign if a prospective therapist is willing to engage in this conversation with you. It’s okay to talk about it as part of finding a good fit.

7.      Know that a good therapist will collaborate with you, but can’t fix you. They know you’re not broken, anyway.

In my experience, effective therapy tends to be driven by a client’s concerns and goals (yours), and not by a therapist’s agenda. It’s like sitting down to work on a project together. A good therapeutic relationship is often fluid, in the sense that it can change directions in terms of what is important to you, and whether you feel the work is going well, or seems on track. Since you live most of your life outside of sessions, it only makes sense that sometimes the direction of the work may need to shift as your circumstances change. A good fit in a therapist is someone who is open to this dialogue about how it’s going.

As to the fixing part, often people come to therapy when they feel lost, or stuck. Good therapists will see you as a whole person, not defined by your problems, or what you are struggling with. They understand that every human life has its challenges, and that you yourself are not broken. You may just need a bit of support along your way. They will partner with you so that you can heal, grow, and move forward with more confidence.

8.      Know you always have the right to make a choice, and also to change your mind later.

If you decide to try working with a therapist, you can see how it goes. I always recommend having communication with your therapist to fine tune the work, or to shift direction if progress isn’t happening. But, sometimes you will both realize that you need a different approach in a therapist. Therapists who are good at what they do appreciate how important it is that you are supported to make choices in alignment with what feels right for you. They want you to be empowered in your life.

I hope all that has been of some help as you consider your own decision-making process of finding a good therapist for you. If you’d like to connect with me for a free consultation, please send me a message, or give me a call. Best wishes, Holly