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Knowing how to find the right therapist for you can feel overwhelming, especially when you are already struggling with your mental health. Finding the right therapist is imperative to your healing journey.

You might be thinking, how do I find the right therapist for me? Let’s break down the necessary information needed so you know how to find the right therapist, so you feel confident and eager to start therapy.

Start with Understanding What You Need Help With

You’ll get better results in therapy if you choose a therapist who specializes in what you need or want to work on.

• Ask yourself these questions:
  • What are my current stressors?
  • What’s bringing you to therapy? Is it anxiety, depression, trauma, relationship issues, burnout, parenting struggles, etc.?
  • What do I need to overcome these stressors?
    
• Consider specialized therapy:
  • Trauma therapy
  • Anxiety or depression treatment
  • Couples therapy
  • Grief counseling
  • Stress management

Decide on the Type of Therapy You’re Looking For

Many people visualize “talk therapy” when thinking about therapy. Talk therapy is often viewed as someone lying on a couch. The client talks about their problems for 60 minutes. Meanwhile, the therapist calmly nods and offers validation. However, therapy is more than that.

Don’t get me wrong, a significant part of therapy is validation and space to process your emotions. However, specialized treatment may meet your goals more effectively and help you know how to find the right therapist for you.

• Common Types of Therapy:
  • Cognitive Behavioral therapy (CBT): Helps change negative thought patterns and unhelpful behaviors that keep you stuck. This treatment is evidence-based and highly effective for trauma, anxiety, depression, etc.
  • Trauma Therapy: Focused on healing past trauma and how it impacts your life. If your goal is to heal trauma, I would recommend looking for a therapist who is not “just” trauma informed. They should also be skilled and trained in specialized treatment for childhood trauma, trauma, or Post-Traumatic Stress Disorder (PTSD). Techniques such as Prolonged Exposure or Eye Movement Desensitization and Reprocessing (EMDR) are beneficial.
  • Somatic Therapy: Focuses on how trauma is stored in the body and uses body-based approaches to heal.
  • Psychodynamic Therapy: Explores past experiences and how they shape current behavior.

Don’t feel overwhelmed! Start with a “general” therapist or someone you feel safe around, if you are unsure. Also, many clinicians offer free consultations to ask questions and ensure you and the clinician will be a good fit.

I specialize in working with high-achieving women with interpersonal trauma causing anxiety. To schedule a free 15-minute consultation with me, start by completing the Therapy Pre-Screen form here.

How To Find The Right Therapist For You – Look for These Key Qualities

Therapy is most effective when you feel comfortable, seen, supported, and safe.

Do they make you feel safe and validated?

• You should never experience judgement or dismissal in therapy.
• Pay attention to how they respond – are they warm, curious, and affirming?

Do they specialize in your specific concern?

• If you are struggling with childhood trauma, anxiety, burnout, or relationship issues, find someone who has experience in this area.
• Therapists often have a niche – find one that matches your needs.

Do they specialize in trauma (if applicable)?

• If you have experienced painful and traumatic events, your therapist must understand how trauma impacts mental health. They need to know how to treat it effectively.
• Ask if they have been trained in trauma treatment modalities such as Prolonged Exposure, EMDR, or Cognitive Reprocessing Therapy.

Do they respect your culture identity and lived experience?

• Your identity, culture, and lifestyle is important and make you unique. This impacts how you show up in the world and should be acknowledged. It may also impact the techniques therapists use to treat you effectively.

Can they explain concepts and treatment plans in a way you understand?

• The right therapist can break down what they do and why it works in simple terms. You don’t need to use your therapy time trying to clarify the treatment plan.
• If the approach is confusing or unaligned, it is okay to find a new therapist!

Utilize the Consultation Call

Most therapists offer free consultation calls. Use it as an opportunity to interview them and share your goals for therapy. This is my top recommendation for knowing how to find the right therapist for you.

Knowing what questions to ask the therapist can help you feel more confident in knowing how to find the right therapist for you.

Here are key questions you can ask:

• What is your specialty and how does it apply to my situation?
• Do you use trauma-informed practices or evidenced-based treatments?
• How do you approach working with clients who experience [insert your concern: anxiety, childhood trauma, relationship stress, burnout, etc.]?
• What does therapy typically look like for you? What does progress look like with you?
• How do you handle situations when a client feels stuck, unsafe, or resistant to change?

Trust Your Gut (and Don’t Be Afraid to Switch!)

Therapy is about you – not the therapist. A good therapist will understand that you may not be a good fit after a few sessions.

Before switching, consider these important points:

• Did you vocalize your needs? The right therapist will give you space to share if something isn’t working. Don’t be afraid to vocalize what you need more or less of.
• Honesty is the best policy. While therapists are amazing – they are not mind readers. If you are leaving pieces out of your sessions, the therapist is unable to help you progress. Give yourself permission to share honestly and watch the healing transformation that occurs.

Where to Find the Right Therapist For You

Finding the right therapist can feel overwhelming. Here are the best places to start:

• Psychology Today: Allows you to filter therapist by specialty, location, and visit preference.
• Therapy Den: Great for finding inclusive, culturally competent therapists.
• Open Path Collective: Offers affordable therapy for those without insurance.
• Local to WI? Call 211 for therapy options if you don’t have insurance.

Final Thoughts: Finding the Right Therapist For You Takes Time – That’s Okay!

Knowing how to find the right therapist is similar to finding the right pair of jeans. It may take trying a few. Eventually, you will find the perfect fit. That’s okay! The benefits of therapy are great!

Give yourself space to:

• Schedule a consultation call
• Ask questions and communicate what you want to work on while in therapy.
• Switch therapists if you need to – guilt free!
• Prioritize your mental health like you would any other part of your life.

Knowing how to find the right therapist can seem daunting, but the process is well worth the results therapy can provide. Just imagine what you can do if you heal anxiety, trauma, or burnout! You got this!

👉 If you’re currently searching for a therapist, what’s been the hardest part of finding the right fit? Drop your thoughts in the comments below! 🗨️

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Ready to schedule a FREE 15-minute therapy consultation call with Lynsey Retzlaff? Start by completing the 1-minute Therapy Pre-Screen form.