October 10, 2024
World Mental Health Day: How Do I Find a Therapist?
October 10 is World Mental Health Day, a day dedicated to raising awareness of mental health issues around the world and mobilizing efforts in support of mental health.
A great step in supporting mental health is finding a therapist. However, the decision to seek therapy is important and often isn’t decided in a day. In getting to the decision to take action, people may have struggled with stigma, denial, and perhaps a certain amount of fear. In addition, the experience of therapy is very personal and subjective. What works for one person might not work for another. Finding someone who you “click” with can take time and experimentation. Personal comfort, trust, and chemistry between the client and therapist vary from individual to individual, making the selection process nuanced.
There are many therapeutic approaches and specializations, and it can be overwhelming to navigate them. Without prior knowledge of different methods (e.g., CBT vs. EMDR), it may be difficult to know what kind of therapist or approach will work best for you. Some therapists specialize in treating specific issues, while others offer more generalized care. Identifying what you need can be a challenge, especially if you’re unsure what’s driving your symptoms.
The relationship between the therapist and the client, known as the therapeutic alliance, is one of the strongest predictors of successful therapy. A strong connection fosters trust, open communication, and a sense of safety, all of which are essential for personal growth and healing.
Here are some things to consider when selecting a therapist
Credentials
Look for therapists with the proper credentials, including that they are licensed in your state or country.
Common licenses include:
- Licensed Clinical Social Worker (LCSW)
- Licensed Professional Counselor (LPC)
- Licensed Marriage and Family Therapist (LMFT)
- Licensed Clinical Psychologist (PhD or PsyD)
Specializations
Depending on your needs, you might want someone with a specific focus, such as trauma, anxiety, depression, relationship counseling, or substance abuse.
Experience
Some therapists have more experience with certain issues, populations (children, adolescents, adults), or approaches (CBT, psychodynamic therapy, etc.).
Therapeutic Approach
- Cognitive Behavioral Therapy (CBT): Focuses on changing negative thought patterns.
- Psychodynamic Therapy: Explores past experiences to understand current behavior.
- Humanistic Therapy: Emphasizes self-actualization and personal growth.
- Mindfulness-Based Therapies: Incorporate mindfulness and present-moment awareness.
- EMDR: Used particularly for processing traumatic memories and other distressing experiences.
Personal Recommendations & Reviews
Seek recommendations from trusted friends, family, or your primary care provider. Online reviews can also be helpful, but, as you review, keep in mind that therapy is highly individualized.
Local resources
Check community centers, libraries, clinics, and hospitals for information about local therapists.
Compatibility and Comfort
- Connection: Feeling comfortable with your therapist is crucial. Therapy works best when there’s a trusting relationship. It might take a few sessions to gauge this, and it’s okay to switch if you don’t feel a good connection.
- Cultural Competence: Look for someone who understands or is sensitive to your cultural background, race, gender, sexual orientation, religion, or identity.
Practical Considerations
- Availability: Consider how easily you can schedule appointments and how flexible the therapist is with timing.
- Location: Proximity can be important for in-person sessions, while some people prefer online or teletherapy options for convenience.
- Cost and Insurance: Make sure the therapist accepts your insurance, or check their rates and whether they offer a sliding scale based on income.
Trial and Comfort with the Process
- Trial Period: It’s common to try a few sessions with different therapists to find the right fit.
- Feedback: Good therapists are open to feedback. You should feel empowered to ask questions or address concerns directly with the therapist.
Which brings me to…
Questions to Ask when Choosing a Therapist
- What's your training (what certifications or degrees do you hold)?
- How long have you worked in this field?
- What kinds of treatment or therapy do you think might help me?
- How does the treatment work?
- What are the advantages and disadvantages of the different approaches, including medication?
- What are the chances that treatment will succeed? What are my responsibilities in the therapeutic relationship?
- How soon should I start feeling better?
- How will we assess my progress?
- What should I do if I don't feel better?
- How much will treatment cost? Do you have sliding-scale options?
Follow-up questions may include:
- How many clients have you had with similar circumstances to my own?
- When was the last time you worked with someone similar to me?
- Describe your ideal patient.
- What are your strengths and limitations as a counselor?
- What is your general philosophy and approach to helping? Are you more directive or more guiding?
- Have you been in therapy yourself? How recently?
- How often do you seek peer consultation?
- How often would you anticipate seeing me? For how long?
- How do you set up counseling goals? What are they like? What is success for you?
- What is a typical session like? How long are the sessions?
- What kind of homework/reading do you give patients?
- How do I prepare for my first session?
Resources
Headway helps you find a mental health provider in all 50 states and the District of Columbia. They will work with your insurance company to manage costs effectively.
Mindful Care provides both virtual and in-person support at various levels including psychiatric urgent care, microtherapy, group therapy, psychiatric onboarding care, addiction recovery, and support groups. Licenced in New York, New Jersey, Connecticut. Florida, Michigan, and Illinois.
My Wellbeing matches therapists and coaches through a brief questionnaire. You will receive 3 personalized matches for you. Email / phone to set up a free consultation, then make your selection. Available in California, Florida, New York, New Jersey, Pennsylvania, and Texas.
A Step by Step Guide to Finding a Therapist is a guide to finding a therapist who can help you – taking both your mental health needs and your budget into account.
If you’re interested in online support:
IonaMind provides low-intensity cognitive behavioral therapy solutions (please note that Ainsley Cohen, Nigel Morris’ daughter, is an investor)
BetterHelp offers professional, affordable, and personalized therapy in a convenient online format
Low and No Cost Hotlines and Services
US National
Suicide Prevention Hotline
1-800-273-8255
(1-800-273-TALK)
National Alliance for Mental Illness (NAMI)
1-833-626-4244
Teen Line
An anonymous, nonjudgmental space for youth, Teen Line Teens can access personal peer- to-peer support from highly trained teens supervised by adult mental health professionals.
Call 800-852-8336 Nationwide (6 PM - 10 PM PST) or
TEXT TEEN to 839863 (6 PM - 9 PM PST)
Crisis Text Line (CTL)
A free, confidential, 24/7 service that offers emotional support and information to people in the United States who are experiencing a crisis.
Text HOME to 741741 to connect with a crisis text line counselor
Substance Abuse and Mental Health Services Administration (SAMHSA)
1-800-622-HELP
Find treatment at https://findtreatment.samhsa.gov/locator
Mental Health America
Information, resources, and free & confidential mental health screening
https://screening.mhanational.org/
The Trevor Lifeline for LBGTQ+ youth
1-866-488-7386
Text START to 678-678
Veterans’ Crisis Line
1-800-273-8255 (press 1 when connected)
Text 838255
California
LA County Department of Mental Health offers a helpline that is available 24/7 to provide mental health support, resources and referrals at (800) 854-7771. Those with hearing or speech disabilities may use their preferred relay service or call 711 to connect with our Help Line.
Services include suicide prevention, veteran support, grief and loss, LGBTQ+, breast cancer & mental health, eating disorders, educational resources and more.
NAMI SF offers a Helpline, support groups, educational meetings, newsletters, and a number of educational classes on mental illness held at various locations throughout the city.
Helpline: +1 415 237-0039
Resources: https://www.namisf.org/programs-and-services
Florida
Promotes access to care for people with mental illnesses and substance use disorders. We fund and oversee a safety net of services individuals in Miami-Dade and Monroe counties with support from the State of Florida, Department of Children and Families, and other public and private sources
First Contact (formerly 211 Tampa Bay Cares)
Offers information on Government And Local Charity Programs And Services, makes appropriate referrals, suicide prevention, emotional support, care coordination and screening services.
Use this online searchable guide to find the services that will work best for your needs.
New York
NYC 988 is your connection to free, confidential mental health support. Speak to a counselor via phone, text, or chat and get access to mental health and substance use services, in more than 200 languages, 24/7/365.
Text or call 988
Deaf or Hard of Hearing?
Use your preferred relay service or dial 711 then 988.
Washington, DC
Department of Behavioral Health
Access HelpLine: +1 888 7WE-HELP or 1-888-793-4357
The easiest way to get connected to services is through the Department of Behavioral Health and its certified behavioral health care providers. Staffed 24-hour, seven-day-a-week by behavioral health professionals who can refer a caller to immediate help or ongoing care.
The Access Helpline can activate mobile crisis teams to respond to adults and children who are experiencing a psychiatric or emotional crisis and are unable or unwilling to travel to receive behavioral health services.
United Kingdom
Mental health services are free on the NHS.
If you or someone else is in danger, call 999 or go to A&E now
If you need urgent help for your mental health, get help from NHS 111 online or call 111
If you are in need of talk therapies you can find resources here
Mind is a resource for those managing their mental health at work.
Brazil
There are 5 helplines in Brazil that can assist with:
- Abuse & domestic violence
- Anxiety
- Bullying
- Depression
- Grief & loss
- Loneliness
- Self-harm
- Sexual abuse
- Stress
- Substance use
- Suicide
- Supporting others
India
Kiran - 1800-599-0019
A 24/7 toll-free helpline for mental health rehabilitation that is available in 13 languages.
The Mind Clan provides a directory of handpicked inclusive support groups, therapists, and resources from across India. Resources include therapists, psychologists, support groups, helplines, exercises, webinars and events.
Mental Health First Aid - India is dedicated to educating the public on issues surrounding mental health.
October 10 is World Mental Health Day, a day dedicated to raising awareness of mental health issues around the world and mobilizing efforts in support of mental health.
A great step in supporting mental health is finding a therapist. However, the decision to seek therapy is important and often isn’t decided in a day. In getting to the decision to take action, people may have struggled with stigma, denial, and perhaps a certain amount of fear. In addition, the experience of therapy is very personal and subjective. What works for one person might not work for another. Finding someone who you “click” with can take time and experimentation. Personal comfort, trust, and chemistry between the client and therapist vary from individual to individual, making the selection process nuanced.
There are many therapeutic approaches and specializations, and it can be overwhelming to navigate them. Without prior knowledge of different methods (e.g., CBT vs. EMDR), it may be difficult to know what kind of therapist or approach will work best for you. Some therapists specialize in treating specific issues, while others offer more generalized care. Identifying what you need can be a challenge, especially if you’re unsure what’s driving your symptoms.
The relationship between the therapist and the client, known as the therapeutic alliance, is one of the strongest predictors of successful therapy. A strong connection fosters trust, open communication, and a sense of safety, all of which are essential for personal growth and healing.
Here are some things to consider when selecting a therapist
Credentials
Look for therapists with the proper credentials, including that they are licensed in your state or country.
Common licenses include:
- Licensed Clinical Social Worker (LCSW)
- Licensed Professional Counselor (LPC)
- Licensed Marriage and Family Therapist (LMFT)
- Licensed Clinical Psychologist (PhD or PsyD)
Specializations
Depending on your needs, you might want someone with a specific focus, such as trauma, anxiety, depression, relationship counseling, or substance abuse.
Experience
Some therapists have more experience with certain issues, populations (children, adolescents, adults), or approaches (CBT, psychodynamic therapy, etc.).
Therapeutic Approach
- Cognitive Behavioral Therapy (CBT): Focuses on changing negative thought patterns.
- Psychodynamic Therapy: Explores past experiences to understand current behavior.
- Humanistic Therapy: Emphasizes self-actualization and personal growth.
- Mindfulness-Based Therapies: Incorporate mindfulness and present-moment awareness.
- EMDR: Used particularly for processing traumatic memories and other distressing experiences.
Personal Recommendations & Reviews
Seek recommendations from trusted friends, family, or your primary care provider. Online reviews can also be helpful, but, as you review, keep in mind that therapy is highly individualized.
Local resources
Check community centers, libraries, clinics, and hospitals for information about local therapists.
Compatibility and Comfort
- Connection: Feeling comfortable with your therapist is crucial. Therapy works best when there’s a trusting relationship. It might take a few sessions to gauge this, and it’s okay to switch if you don’t feel a good connection.
- Cultural Competence: Look for someone who understands or is sensitive to your cultural background, race, gender, sexual orientation, religion, or identity.
Practical Considerations
- Availability: Consider how easily you can schedule appointments and how flexible the therapist is with timing.
- Location: Proximity can be important for in-person sessions, while some people prefer online or teletherapy options for convenience.
- Cost and Insurance: Make sure the therapist accepts your insurance, or check their rates and whether they offer a sliding scale based on income.
Trial and Comfort with the Process
- Trial Period: It’s common to try a few sessions with different therapists to find the right fit.
- Feedback: Good therapists are open to feedback. You should feel empowered to ask questions or address concerns directly with the therapist.
Which brings me to…
Questions to Ask when Choosing a Therapist
- What's your training (what certifications or degrees do you hold)?
- How long have you worked in this field?
- What kinds of treatment or therapy do you think might help me?
- How does the treatment work?
- What are the advantages and disadvantages of the different approaches, including medication?
- What are the chances that treatment will succeed? What are my responsibilities in the therapeutic relationship?
- How soon should I start feeling better?
- How will we assess my progress?
- What should I do if I don't feel better?
- How much will treatment cost? Do you have sliding-scale options?
Follow-up questions may include:
- How many clients have you had with similar circumstances to my own?
- When was the last time you worked with someone similar to me?
- Describe your ideal patient.
- What are your strengths and limitations as a counselor?
- What is your general philosophy and approach to helping? Are you more directive or more guiding?
- Have you been in therapy yourself? How recently?
- How often do you seek peer consultation?
- How often would you anticipate seeing me? For how long?
- How do you set up counseling goals? What are they like? What is success for you?
- What is a typical session like? How long are the sessions?
- What kind of homework/reading do you give patients?
- How do I prepare for my first session?
Resources
Headway helps you find a mental health provider in all 50 states and the District of Columbia. They will work with your insurance company to manage costs effectively.
Mindful Care provides both virtual and in-person support at various levels including psychiatric urgent care, microtherapy, group therapy, psychiatric onboarding care, addiction recovery, and support groups. Licenced in New York, New Jersey, Connecticut. Florida, Michigan, and Illinois.
My Wellbeing matches therapists and coaches through a brief questionnaire. You will receive 3 personalized matches for you. Email / phone to set up a free consultation, then make your selection. Available in California, Florida, New York, New Jersey, Pennsylvania, and Texas.
A Step by Step Guide to Finding a Therapist is a guide to finding a therapist who can help you – taking both your mental health needs and your budget into account.
If you’re interested in online support:
IonaMind provides low-intensity cognitive behavioral therapy solutions (please note that Ainsley Cohen, Nigel Morris’ daughter, is an investor)
BetterHelp offers professional, affordable, and personalized therapy in a convenient online format
Low and No Cost Hotlines and Services
US National
Suicide Prevention Hotline
1-800-273-8255
(1-800-273-TALK)
National Alliance for Mental Illness (NAMI)
1-833-626-4244
Teen Line
An anonymous, nonjudgmental space for youth, Teen Line Teens can access personal peer- to-peer support from highly trained teens supervised by adult mental health professionals.
Call 800-852-8336 Nationwide (6 PM - 10 PM PST) or
TEXT TEEN to 839863 (6 PM - 9 PM PST)
Crisis Text Line (CTL)
A free, confidential, 24/7 service that offers emotional support and information to people in the United States who are experiencing a crisis.
Text HOME to 741741 to connect with a crisis text line counselor
Substance Abuse and Mental Health Services Administration (SAMHSA)
1-800-622-HELP
Find treatment at https://findtreatment.samhsa.gov/locator
Mental Health America
Information, resources, and free & confidential mental health screening
https://screening.mhanational.org/
The Trevor Lifeline for LBGTQ+ youth
1-866-488-7386
Text START to 678-678
Veterans’ Crisis Line
1-800-273-8255 (press 1 when connected)
Text 838255
California
LA County Department of Mental Health offers a helpline that is available 24/7 to provide mental health support, resources and referrals at (800) 854-7771. Those with hearing or speech disabilities may use their preferred relay service or call 711 to connect with our Help Line.
Services include suicide prevention, veteran support, grief and loss, LGBTQ+, breast cancer & mental health, eating disorders, educational resources and more.
NAMI SF offers a Helpline, support groups, educational meetings, newsletters, and a number of educational classes on mental illness held at various locations throughout the city.
Helpline: +1 415 237-0039
Resources: https://www.namisf.org/programs-and-services
Florida
Promotes access to care for people with mental illnesses and substance use disorders. We fund and oversee a safety net of services individuals in Miami-Dade and Monroe counties with support from the State of Florida, Department of Children and Families, and other public and private sources
First Contact (formerly 211 Tampa Bay Cares)
Offers information on Government And Local Charity Programs And Services, makes appropriate referrals, suicide prevention, emotional support, care coordination and screening services.
Use this online searchable guide to find the services that will work best for your needs.
New York
NYC 988 is your connection to free, confidential mental health support. Speak to a counselor via phone, text, or chat and get access to mental health and substance use services, in more than 200 languages, 24/7/365.
Text or call 988
Deaf or Hard of Hearing?
Use your preferred relay service or dial 711 then 988.
Washington, DC
Department of Behavioral Health
Access HelpLine: +1 888 7WE-HELP or 1-888-793-4357
The easiest way to get connected to services is through the Department of Behavioral Health and its certified behavioral health care providers. Staffed 24-hour, seven-day-a-week by behavioral health professionals who can refer a caller to immediate help or ongoing care.
The Access Helpline can activate mobile crisis teams to respond to adults and children who are experiencing a psychiatric or emotional crisis and are unable or unwilling to travel to receive behavioral health services.
United Kingdom
Mental health services are free on the NHS.
If you or someone else is in danger, call 999 or go to A&E now
If you need urgent help for your mental health, get help from NHS 111 online or call 111
If you are in need of talk therapies you can find resources here
Mind is a resource for those managing their mental health at work.
Brazil
There are 5 helplines in Brazil that can assist with:
- Abuse & domestic violence
- Anxiety
- Bullying
- Depression
- Grief & loss
- Loneliness
- Self-harm
- Sexual abuse
- Stress
- Substance use
- Suicide
- Supporting others
India
Kiran - 1800-599-0019
A 24/7 toll-free helpline for mental health rehabilitation that is available in 13 languages.
The Mind Clan provides a directory of handpicked inclusive support groups, therapists, and resources from across India. Resources include therapists, psychologists, support groups, helplines, exercises, webinars and events.
Mental Health First Aid - India is dedicated to educating the public on issues surrounding mental health.