What to Look for in a Psychotherapist: A Guide to Finding the Right Fit

Making the decision to start therapy is an important first step in taking charge of your own emotional and mental health. When you begin “sort of thinking about” starting therapy, finding the right person can seem daunting, especially if it is your first time and you don’t know where to begin.  Moreover today there are sooo many options available [which is a good thing AND it can lead to overwhelm]. It can feel uncomfortable or even scary to “bare your soul” to someone you don’t know.

So, how do you start looking and narrow your search to find the “right fit” for yourself?

In this blog post, we’ll explore key factors to consider when searching for a psychotherapist, ensuring you make an informed decision that aligns with your own needs at the present time.

Understanding Your Needs

Before you start searching for a therapist, it's essential to understand your own needs and goals. What are you hoping to achieve through therapy? Are you seeking short-term relief, long-term coping strategies, or personal growth? Identifying your specific concerns—whether it's anxiety, relationship issues, past trauma, or something else—will help you find a therapist who specializes in those areas and can tailor their approach to meet your needs.

It is NOT necessary to have clear goals at the outset of therapy as this is something that you and your therapist will work together to define during the process of therapy.

Qualifications and Credentials

One of the most important aspects of choosing a therapist is ensuring they are qualified and licensed to practice. This is a major factor that differentiates therapy and coaching as coaching at present does not have clear guidelines and rules of practice in the way that therapy does.

Also, coaching is not covered by extended insurance plans whereas therapy may be [depending on your plan.

Some credentials for licensed mental health practitioners include Registered Social Worker [Canada], Licensed Clinical Social Worker (LCSW) [USA], Licensed Professional Counselor (LPC), Clinical Psychologist (Ph.D. or Psy.D.) or Registered Psychotherapist [RP].

It’s also beneficial to seek out a therapist who has specialized training in the areas you’re struggling with. For instance, some therapists may have additional certifications in trauma-focused therapy, cognitive-behavioral therapy (CBT), Acceptance and Commitment Therapy [ACT] or mindfulness-based approaches.

Evidence-Based Modalities

In the field of psychotherapy, evidence-based modalities are approaches that have been researched and proven effective in treating specific issues for example,  anxiety and depression . One such approach is Acceptance and Commitment Therapy (ACT), which I primarily use in my practice.

ACT is a form of cognitive-behavioral therapy that emphasizes accepting what is out of your personal control while committing to actions that improve and enrich your life. It’s especially effective for treating anxiety, depression, and stress-related issues, helping clients develop psychological flexibility and live a values-driven life. When choosing a therapist, it’s essential to inquire about the evidence-based modalities they use and how these approaches might benefit your situation.

Personal Compatibility

The therapeutic relationship is a crucial factor in the success of therapy. It’s important to find a therapist with whom you feel comfortable and safe. It is the therapist’s job to build that relationship with you and this can take more than one session.

The right therapist will respect your pace and provide a non-judgmental space for you to explore your thoughts and feelings. The right therapist will validate you while gently challenging the thoughts, ideas and beliefs that are standing in the way of your own mental and emotional wellbeing.

Consider the therapist’s communication style—do you prefer someone who is direct and structured, or someone who is more gentle and open-ended? Your comfort level with your therapist can greatly impact your progress, so don’t underestimate the importance of this connection.

A very important point to remember is that if after a few sessions, you are not feeling comfortable and safe [even while being challenged], it may be time to look elsewhere for support. In other words, it is okay to give up on this therapist but don’t give up on the process of therapy as a whole!

Cultural Sensitivity and Inclusivity

 Cultural competence is another critical aspect to consider when choosing a therapist. Your therapist should understand and respect your cultural background, beliefs, and identity. This is particularly important for clients from marginalized communities, including people of color, or those with diverse religious backgrounds. A culturally sensitive therapist will be aware of the unique challenges you may face and will work with you in a way that honors your identity and experiences.

Of course, not every therapist will be comfortable working with every demographic and while uncomfortable, please have this conversation early on. If your values clash and you are not comfortable with each other, it is not helpful to move forward.

Availability, Accessibility and Cost

Practical considerations such as availability, location, and cost should also play a role in your decision-making process.

Is the therapist’s schedule flexible enough to accommodate your needs? Are they located within a reasonable distance, or do they offer online sessions if that’s more convenient for you?

Therapy can be a significant financial investment, so it’s important to discuss fees upfront and explore whether the therapist offers sliding scale options or accepts insurance. It is also important to note that experienced therapists with many credentials will often [not always] charge more per session. If you want to work with a particular individual but they are out of your budget at present, ask if they offer group therapy or online courses and programs that may be more accessible. Some will also offer free online resources through their website or social media platform and so it is worth inquiring about those. Others will provide resources [via mobile apps, for example] to work on in-between sessions so while apparently more expensive, you may make progress quicker if you are willing to some work in between sessions.

Reviews and Recommendations

Before making a decision, it’s wise to seek out reviews and recommendations. Ask friends, family, or healthcare providers if they can recommend a therapist they trust. Additionally, online reviews can provide insight into other clients’ experiences. However, take these reviews with a grain of caution—what works for one person may not work for another, but patterns in reviews can still provide valuable information.

Please note that some jurisdictions have code of ethics which do not allow therapists to ask for or publish client reviews so an absence of reviews do not equal lack of competence.

Online Presence and Content

 In today’s digital age, many therapists have an online presence through websites, blogs, social media, or even videos and podcasts. Exploring a therapist’s online content can give you a sense of their approach, values, and personality. Do they write about topics that resonate with you? Do their posts reflect a philosophy that aligns with what you’re seeking in therapy? By reviewing what they share online, you can get a clearer picture of whether their style and approach might be a good fit for you.

The Initial Consultation

Some new and recently graduated therapists offer an initial consultation, which is an excellent opportunity to assess whether they are the right fit for you. During this meeting, you can ask questions about their experience, therapeutic approach, and how they handle issues similar to yours. This first meeting is also a chance to get a feel for their personality and determine whether you feel comfortable opening up to them.

If your therapist of choice does not offer a free consultation, you can email them questions and wait for your first paid session to get a feel for the relationship.

Trusting Your Gut

Finally, trust your intuition. If something feels off during your initial meetings, it’s okay to continue searching for a therapist who better meets your needs. Finding the right therapist is a process, and it’s worth taking the time to ensure you find someone who truly resonates with you and can support you on your journey towards taking charge of your mental and emotional wellbeing.

Conclusion

Choosing the right psychotherapist is an important step toward achieving your mental and emotional wellbeing goals. By understanding your needs, evaluating qualifications, considering evidence-based modalities like Acceptance and Commitment Therapy (ACT), assessing personal compatibility, and exploring their online presence and reviews, you can make an informed decision that sets the stage for a successful therapeutic experience.

Remember, the journey to finding the right therapist may take time, but it’s a worthwhile investment in your well-being. Take that first step today, and trust that the right support is out there for you.