How to Find the "Right" Therapist for You

Are you currently looking for a therapist? Finding the right therapist is important, but it can be a challenging and stressful process. Here are some tips based on my personal experience as both a therapist and client.

Why It's Important

Therapy is fundamentally about the trusting relationship between client and therapist. I believe that the most effective therapy occurs when the client feels safe and can be authentic. This leads to deep healing and growth, and a good fit between client and therapist is the foundation of such a relationship.

Tips for Finding the Right Therapist

1. Try Multiple Therapists: You're figuring out if you can trust this person, if you like how they treat you, and if you resonate with their beliefs. Be open to the idea that the first therapist might not be a good fit, and consider trying a few different therapists if possible.

2. Check Out Their Bio: Most therapists have profiles on websites like Psychology Today or their organization's website. Take a quick look at their profile before your first session. These profiles often provide insights such as their beliefs about therapy, the populations they work with, and even their personal traits. This can help you filter your search and find someone who resonates with you.

3. Look for Personal Match: Do you like your therapist as a person? No matter how many fancy degrees your therapist may have on their office wall, if you don’t “click” with them on a personal level, it may not be a good fit.

4. Look for Professional match: Does their therapeutic style and modalities align with your needs? Different therapists have different “specialties” they work with. For example, if you're looking to work on trauma, ensure your therapist has experience in this area.

5. Give It 2-3 Sessions: Unless your first session was absolutely poor and unsatisfactory, it may be helpful to attend a few sessions before deciding whether to continue with your therapist. It takes time for both client and therapist to get comfortable and for you to truly get a feel for how the therapy sessions go. However, don't force yourself to continue seeing a therapist who makes you feel bad, disrespected, or judged as such a therapy can actually be harmful.

6. Keep the door open for therapists who are “different” than you. Therapists, just like clients, come from all walks of life. While it’s totally understandable to initially feel more comfortable to work with someone who looks like you or shares similar identities with you, you may be missing out on incredible connections by disregarding therapists who seem different than you. I invite you to keep an open door to connect with your therapist because you never know what you’ll find when you see your therapist as a full person.  In addition, therapy is about more than just finding commonality.  Therapists are trained to help you identify your own goals and values, not to superimpose theirs upon you.  Sometimes a therapist from a different background can more easily see the assumptions or beliefs you carry that are holding you back from your goals.

7. Consider Logistics: In today's world, logistical barriers can affect your choice of therapist. Consider factors like insurance coverage, physical location, and whether you prefer in-person or telehealth sessions. These practical considerations are important and can often be found in the therapist's profile.  Thanks to incredible improvements in technology in the last decade, Catalyst therapists are now available to serve clients anywhere in Washington State.

Remember, finding the right therapist is an ongoing process. You don't need to know what the right therapist looks like for you before your first session, or even after a few sessions. The most important thing is to be open and honest with yourself, and ask, "Can I be my true, authentic self with this therapist?"