How to find a therapist

It can feel like a slog to search for a therapist. Where do you look? Once you finally meet with a few that have openings and take your insurance or are in your affordability range, then what? At that point, it can feel like you have to desperately cling on to what is available. And, who wants to go through the whole rigmarole again?!

When I meet with folks looking for therapy, I can sense the overwhelm of navigating the maze-like and bogged down mental health system. And, so often I am surprised they don’t ask me more questions to see if I am even a good fit. Of course, how do we know what to ask if we are not sure of what we are looking for in the first place? Plus, there are the ever-looming power dynamics between any service user and people in a “professional” role leading many to wonder what they are allowed to ask. It makes sense that some questions would not be apparent, and you may not know what answer you are looking for especially when it comes to modalities. But it’s OK to ask for more information and clarification.

First, there are many directories you can use including Psychology Today, Portland Therapy Center (Oregon specific), Inclusive Therapists, My Tru Circle are a few. If you know of more I can add, send them my way!

The focus of this article is really to get you thinking about what questions you can feel empowered to ask, depending on what is important to you. I can’t guarantee that all therapists will be prepared to answer these questions but it’s worth a try! You can decide what feels important to you. Most of all, it’s important to feel understood and some resonance. This is a big commitment and it’s OK for you to have preferences and needs. Now, I am not saying a therapist should just make you feel good about yourself. Therapy is uncomfortable and challenging in many ways so having a balance of feeling supported and challenged is important.

Here are some questions to get you started:

❖ How long have you been in practice?

❖ What is your educational and professional training?

❖ What experience do you have working with (what you hope to focus on in therapy)? [e.g. anxiety, relationship issues, trauma, dissociation, eating disorders, etc.] and how do you approach these experiences? How do you think about these experiences?

❖ Have you worked with clients who are (whatever is important to related to identity)? [e.g. trans, non-binary, BIPOC, queer, non-monogamous, etc.]

❖ What is your approach to therapy?

➢ What modalities do you focus on?

➢ How do you perceive your relationship with the people you serve/clients?

➢ How do you think about oppression and social justice as it relates to mental health and therapy?

■ How do your political views impact your approach?

■ How do your spiritual or religious views impact your approach?

➢ Do you structure the sessions or is it up to me to guide the process?

➢ Are you available in between sessions?

➢ Is there homework in between sessions?

➢ How long do you usually meet with clients (6 months, 1 year, more)?

➢ Do you meet with clients weekly? Biweekly? For 1 hour or less?

➢ How much do sessions cost?

➢ Do you meet with clients in person outdoors, via phone, video?

❖ Do you engage in regular supervision or consultation?

❖ Have you done therapy?

There are so many more qualities and concerns to consider so this list is not exhaustive. There are more resources online with ideas for questions. I hope this gets you thinking about what you might find helpful, empowers you to ask questions, and ultimately find someone that resonates with you.

A final thought, it takes time beyond the initial consultation and first sessions. So, allow yourself to have a trial run, talk with your therapist about what is working or what feels like a barrier, and if needed it’s OK to move on and find someone new.

Additional resources:

Interviewing a New Therapist- Dissociation

A Beginners Guide to Therapy