How to Find the Right Therapist for You – A 7 Step Guide


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When choosing a therapist, there can be a lot of factors to consider. Here are some things to keep in mind to make the search process easier for you.

1. Determine your needs

Individuals seek therapy for a variety of reasons. Whether it be depression, anxiety, PTSD, relationship difficulties, or even low self-esteem, there's an array of circumstances that leads one to seek a therapist.

Some therapists may have more experience or expertise in certain areas than others. So, it’s important to consider your specific needs before searching for a therapist. Once you determine what topics you would like to discuss with a therapist, you can narrow your search options to find a therapist to better address your concerns.

2. Research Therapy Techniques

Familiarize yourself with different techniques therapists use, such as Cognitive-Behavioral Therapy (CBT), Dialectical Behaviour Therapy (DBT), Talk Therapy, Mindfulness-Based Cognitive Therapy, etc. Understanding the different approaches used by therapists can help you recognize which techniques will best meet your specific needs. This will help narrow down your search.

3. Check Credentials and Experience

Ensure that the therapists that you are considering are licensed and qualified. Verify that they have received the appropriate education and certifications needed to provide therapy services. At this point, you can also check to see if they have experience with the issues you are trying to solve.

4. Evaluate Logistics

When considering a therapist, it is important to consider the logistics. Will the therapy be offered online, in person, or over the phone? Is it located close enough to me? What are the fees involved? Do I have any insurance coverage with this therapist? These are all important questions to consider when finding the right therapist.

5. Consider Compatibility

When seeking therapy, you want to make sure you are as comfortable as possible so that you can maximize your therapy experience. Sometimes it can be beneficial to consider factors such as age, gender, cultural background, language, and other aspects to increase the probability of compatibility.

6. Book a Consultation

Most therapists offer a free initial consultation which typically lasts around 30-45 minutes. The consultation can take place in-person, over the phone, or online. It is designed to ask any relevant questions for the therapist and vice versa. This consultation allows you to test your compatibility with the therapist.

7. Trust Your Instincts

At the end of the day, it is key to trust your instincts when choosing a therapist. Prioritize feeling comfortable, safe, supported, and understood during therapy sessions. If you feel a therapist is not the right fit for you, that is okay. Not every therapist will be a fit for everyone. It is completely acceptable to explore other options until you find a therapist that you connect with -- it is your mental health, after all.

Check out our list of registered psychotherapists here. 

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