Have you been wanting to start therapy, but aren’t sure how to get started? It can unfortunately be a daunting and anxiety-provoking process. I’m here with some tips to make the process a little bit more clear, so you can go into it empowered!
Step 1: Begin your search.
The easiest way to find a therapist is to do a search online. Go to psychologytoday.com and search for your area (ex: “Seattle, WA” or your zip code “98107”). You can filter by specialty area, therapy style and more.
You can also call your insurance and get their provider list for your area. This is great if you know you need to see someone who is in-network with your insurance. If you go this route, I would still recommend searching through those therapists’ profiles online to see who resonates with you. This way you don’t end up with a random person just because they take your insurance, but actually end up with a therapist who works for what you’re looking for!
Another great option to find a therapist is to ask your doctors, friends or coworkers if they have any recommendations. And, if you happen to be lucky enough to have a therapist as a friend ;) you could ask them for referrals as well. Trust me, I’m giving referrals to friends all the dang time! I love doing it.
You can check out Riverbank’s clinicians profiles as well! Dana and Emily are both accepting new clients.
Step 2: You’ve narrowed down your list to a few therapists that you feel drawn to…now it’s time to schedule consultations.
Most therapists offer a free 20-30 minute consultation either by phone or in office. This helps both you and the therapist decide if it will be a good fit. If it is, great! You’ll schedule an intake session and get going! If it's not a good fit, you can ask that therapist for referrals and they can help point you in a different direction.
When you’re reaching out to schedule consultations, know that a lot of therapists won’t have openings for new clients. This can be frustrating, but I want to acknowledge that it’s a part of the process. Usually when my schedule is full, I’ll still offer referrals to new clients who reach out. I’d encourage you to ask for this, especially if it’s a therapist you really wanted to work for. Likely, the people they know and like who they refer you to are clinicians that are pretty similar to them :)
Step 3: Okay, so you’ve got a consultation scheduled! What the heck do you say?!
Share a bit about why you’re seeking counseling. Keep in mind that you only have 20 minutes, so this is not the time for your entire life story (that comes later!). This is the Cliffsnotes version. Ex: “I’ve been struggling with depression and anxiety since my teen years, and recently it’s gotten worse since I’ve accepted a new job in a new city. I’d like to work on some coping skills for anxiety, and especially around making new friends in Seattle.” Your therapist will likely ask a few more questions about your life and why you’re coming to therapy, but something brief is good for now!
The consultation meeting is a perfect time to ask questions of the therapist, which will help YOU determine if they’re a good fit for you. As a therapist, I don’t want this process to be hidden behind the curtain--I strive for transparency and clarity, because that will make the process that much easier for the both of us! I love these kinds of questions from potential new clients (and current clients for that matter!)
Questions to ask:
-What are your areas of specialty? (Depression, anxiety, trauma, body image, etc).
-What theories do you work from in therapy (CBT, DBT, ACT, somatic, etc.) Ask them to explain what these mean for therapy and how they implement them.
-How often will we meet, and what is your schedule?
-What will a typical session look like?
-What are your fees? Are you covered by my insurance? If not, will you submit out of network bills or provide me a superbill?
Step 4: Check in with yourself.
The most important questions you can ask after a consultation are to yourself. Do I like this person? Do I feel comfortable with them? Do I feel heard and understood? Most of all, get a feel for the therapist's personality and energy. If it resonates with you, they're probably a good fit. If you feel uncomfortable (more than expected when going to therapy for the first time), then it's probably a signal that it's not a great fit.
The therapist will not be offended if you choose not to work with them! Sometimes it takes several consultations to find the right fit. Know that it’s a process of shopping around, and be patient with it. You have the right to choose your provider, and therapy will work best when you work with someone who is a good fit.
After a consultation, you’ll schedule an intake appointment with the therapist you’ve chosen to work with. Prior to or at your intake session, you’ll sign some paperwork with your counselor and then you’ll get started!
Going to therapy is fantastic and will help you grow in big ways, so take the time up front to find a provider that works for you!