How to Shop for a Therapist

Finding the right therapeutic fit can be stressful. I’ve heard stories of therapists not calling clients back. Sometimes a client didn’t know what type of therapy they needed and found out months later that it wasn't a fit. My intention is to give you some guidance on how to find a therapist that fits your needs.

You’re the consumer. Therapists offer a service. You have every right to ask the therapist questions about their training, capabilities and areas of expertise. Questions you might ask:

• What is your specialty?
• How long have you been in practice?
• What areas are outside of your scope of practice?
• Is there a population or age group you prefer to work with?
• Can you give me an example of something you might suggest as an intervention for my problem?

There are many different therapeutic modalities and even more approaches to therapy. It helps to know what you need going into therapy but sometimes not knowing what you need is hard too! In short, I've found that people come to therapy under the medical model - "I'm having an issue that I need help resolving." This is usually brief, solution focused therapy. Sometimes it takes longer and that's okay. The point here is to monitor your progress and ask yourself (and sometimes even the therapist), "Am I getting better?" Then there's the wellness model of therapy - "I'm here to better myself as a person or partner, gain insight into a behavior, have a place to breathe and/or run things by a neutral person." You're not in crisis. This type of therapy can go on for a long time and that's okay if you're getting something out of it. 

As far as specific modalities, there are psychodynamic therapists, which may help you build insight. Some psychodynamic therapists may suggest meeting twice, sometimes thrice a week. It can be costly and exactly what some are looking for. 

There are CBT (Cognitive Behavioral Therapy) practitioners. You focus on your thoughts, behaviors and emotions, and the effect they have on one another. You can expect to answer questions in percentages, track your behaviors and get homework. It’s more solution focused, less insight based (typically) and exactly what some people are looking for.

There are Internal Family Systems therapists. This helps explore the different “maladaptive coping skills” as parts that get developed to protect your core self. It’s effective in addressing childhood trauma, suicidality, substance abuse, etc. and is exactly what some people are looking for. 

These are just a few examples of different types of therapy. I think it's safe to say that most therapists fall under the “eclectic” category - a practitioner that uses a number of interventions and modalities - because we know that one style doesn't fit everyone's needs. 

I also recommend looking for red flags when interviewing therapists: does the therapist get defensive in response to your questions, refuse to offer a free consult call and/or neglect to call you back? If these red flags come up, move on. Ideally, you want a therapist who’s supportive and open with good boundaries, not someone who's neglectful, overly rigid or assumes you’ll be a good match without careful consideration. 

In short, know what you need to the best of your ability, inform yourself about the different therapeutic approaches, ask questions and interview at least 3 therapists. With a little work and patience you'll find your fit. Good luck in your search! 

​

---