how to find a therapist: a comprehensive guide
How do I find a therapist?
If you’ve asked yourself (or a close friend) this very question, you’re not alone. Finding a therapist can feel overwhelming, complicated & hopeless. Even as a therapist, I understand the difficulty—as a client who has worked to find my own therapist multiple times, I know it can be a struggle. While personality is an important part of therapist-client fit, there are a lot of other factors & barriers that make it complex to find a therapist. I’ve created a multi-part guide that will hopefully give you a little extra support & hope in the process. You’ve got this!
I. Where do I look for therapists?
It can feel overwhelming to know where to even start looking for a therapist. The following includes two non-comprehensive lists of therapist directories & listing sites—there are many directories to choose from, even likely many more than I’ve listed.
General Directories:
Psychology Today
Mental Health Match
Therapy Den
Open Path Collective
Online Therapy Directory
Zencare
Therapy Tribe
Good Therapy
Being Seen
Therapy Directory Online
Mint Leaf
Therapist.com
Choosing Therapy
Zoc Doc
Therapy By Pro
Therapeasy
For general directories, I'd suggest starting with Psychology Today & Mental Health Match. Psychology Today is commonly used by mental health professionals, so it will likely have the most comprehensive list. Mental Health Match provides a questionnaire regarding your needs for therapy & tries to match you accordingly with therapists.
Psychology Today, along with other directories on the general list, is fairly user-friendly, with options to sort & filter therapists based on categories including (but not limited to) session rate, racial identity, religious orientation, insurance accepted & issues treated.
Specific Directories (based on interest or identity):
Inclusive Therapists
Latinx Therapy
Therapy for Black Girls
Clinicians of Color
Asian Mental Health Collective
Unmute Provider Network
Thriving Campus
Secular Therapy Project
Climate-Aware Therapist Directory
Additionally, there are counseling associations for various issues, interests or identities. Many of these have directories as part of the organization's website for therapists who are part of that association. If you have a specific type of therapist you are searching for, you might even google to see the available options/directories.
II. What about the cost of therapy?
Paying for a therapist out-of-pocket can be quite expensive. If your insurance doesn't cover therapy (or you don't have insurance), or if you are not in a place to pay for some of the session fees your search is yielding, I have a few suggestions for you.
Open Path Collective
Open Path Collective (www.openpathcollective.org) is a non-profit for those needing lower-cost sessions. There is a one-time sign-up fee of $65, then therapy sessions (individual, couples & family) range from $40 - $80. You can look through the directory prior to joining to view the therapist options.
Sliding Scale Rates
Some therapists offer session slots at a reduced rate, called a sliding scale. This often depends on the client's income. Two options for seeking a sliding scale include through Psychology Today (there is a Sliding Scale filter, you will still need to ask each therapist their sliding scale rates) or e-mailing therapists inquiring if they offer a sliding scale.
University Counseling Centers
If there is a nearby university that offers degrees in mental health counseling, you can likely receive reduced-rate sessions on-campus from the therapists in-training (masters or doctoral students). While they are still students, these new therapists receive extensive supervision & are very intentional & passionate, so the services they offer are exceptional.
Therapists-In-Training
Besides student therapists completing on-campus practicum requirements, there are varying levels of counselor training. Some of these titles vary by state, but you might search for "intern," "associate," "student," "in-training" in your area or through general therapist directories. Therapists who are not fully licensed will often have relatively lower session rates than those who have completed licensure or who have more training.
III. What do all the therapist titles mean?
I get a lot of questions from friends as they search for therapists. I commonly get asked what the difference is between the therapist titles. Some of this is semantic & some of this might provide you with helpful information to distinguish the type of help you are seeking.
What's the difference between a therapist, counselor, & psychotherapist?
Nothing! These words are (confusingly) used interchangeably.
What do all these acronyms mean?
Great question. Let's start with Licensed Mental Health Counselors (LMHC) & Licensed Professional Counselors (LPC). These are different names for the same profession. The title varies by state because each state has its own licensing board that determines the requirements & title.
Other titles, depending on the state:
LPC-MH (Licensed Professional Counselor Mental Health)
LCMHC (Licensed Clinical Mental Health Counselor)
LPCC (Licensed Professional Clinical Counselor)
...amongst others. You can read more about credential titles on the American Counseling Association’s website.
Yes, it's very confusing. If you see an "A" at the beginning or end of those acronyms (e.g. LPC-A), that means the therapist is an Associate, or they are in training to be fully licensed.
Aren't there other acronyms too, for similar professions?
Yes. Here are a few:
LMSW (Licensed Master of Social Work--they are still in training)
LCSW (Licensed Clinical Social Worker--they are fully licensed)
LMFT (Licensed Marriage & Family Therapist)
There's no real need to worry about these titles. As long as your therapist is properly licensed & they have training for your issues & needs, you're all good!
What about psychiatrists & psychologists?
While there are other similarities & differences between psychiatrists, psychologists & therapists, here's what you should know:
Psychiatrists: can provide diagnosis, & prescribe medication. They can provide talk therapy but often do not.
Psychologists: can provide talk therapy. They also focus on administering & interpreting psychological assessments for in-depth diagnosis.
IV. What therapy approach is best?
Each therapist chooses a mix of theories, approaches, trainings & modalities that fit the way they see the world & how they focus their efforts with clients. There is no “best” approach, it simply depends on what each client wants, why they’re seeking therapy, & the style they prefer. This will be a very brief summary meant to send you in the right direction by highlighting common approaches—there are many more out there.
Behavioral Theories
Cognitive Behavioral Therapy (CBT) Focuses on how thoughts affect emotions & behaviors. Goal-oriented, direct & structured. Utilizes critical thinking to challenge thoughts & beliefs. Helpful for anxiety, depression, phobias, OCD.
Dialectical Behavioral Therapy (DBT) Greater focus on emotional & social aspects than CBT. Teaches clients healthy coping skills & to regulate extreme emotions. Helpful for self-harm, suicidal ideation, Borderline Personality Disorder.
Other Behavioral Theories: Acceptance & Committment Therapy (ACT) & Rational Emotive Behavioral Therapy (REBT)
Humanistic Theories: In comparison to CBT's focus on thoughts & symptoms, humanistic theories focus on the client's unique holistic experience of the world. Additional key elements include the client's self-discovery, feelings autonomy, view of the world & potential for growth. The therapist places priority on how they show up in the relationship & displaying warmth & understanding. Humanistic approaches are non-directive & less structured.
Some humanistic theories include Person-centered, Existential, & Gestalt
Past-focused Theories: Psychodynamic, Attachment-based, Adlerian
Constructivist Theories: These theories are based on the belief that humans are meaning-makers & create their own reality—the focus is on where the client wants their life to go.
Some constructivist theories include Solution-Focused Brief Therapy (SFBT), Emotionally Focused Therapy (EFT) & Narrative Therapy.
Systemic Theories: These are based on the idea that an individual's experience is shaped & affected by the systems & groups they are a part of).
Some systemic theories include Family Systems Therapy, Gottman Method (for couples) & Feminist Therapy.
Somatic Approaches: These focus on the mind-body connection to release emotions & regulate/ground the nervous system. They are helpful for treating trauma.
Some somatic approaches include Eye Movement Desensitization & Reprocessing (EMDR), Somatic Experiencing (SE), Polyvagal Theory, Mindfulness & Breath-work.
Other Approaches
Internal Family Systems (IFS): an integrative approach for trauma that compassionately explores one’s inner wounded “parts”
Exposure Response Prevention (ERP): the “gold standard” for OCD treatment
Brainspotting: a treatment where the therapist is able to bypass conscious thinking through spots in the client’s vision field to access & release stored trauma
Experiential Therapy
Did you know there are other ways to engage in therapeutic work other than traditional talk therapy? Experiential therapy provides alternate ways of processing & comfort or safety for specific clients’ needs (like through animal-assisted therapy). These modalities accommodate the fact that people learn & interact with the world in different ways. Options include:
Animal-Assisted Therapy
Play Therapy
Sandtray Therapy
Expressive Arts (Visual Art, Sculpting, Music, Dance, Psychodrama)
Wilderness Therapy
Adventure Therapy
Trauma-informed Yoga Therapy
Walk & Talk Therapy
As I mentioned, this is not a comprehensive list of theories & approaches. These will likely be ones that come up in your search, since they are among the more common approaches.
It is also important to note that therapists will often hold an eclectic or integrative approach. As an example, a therapist may take a general humanistic approach, while incorporating CBT techniques & certain modalities for trauma, like EMDR or IFS. Each theory & approach brings something important to the mental health field. Since every client is unique, it is beneficial for therapists to utilize multiple techniques according to the client’s needs.
So how do I use all of this information?
You’ll need to decide for yourself what kind of therapy experience you want. Do you want a structured or flexible approach? One that focuses on thoughts & behaviors or processing emotions? Past-focused or present-focused (or future focused, like some parts of Constructivist theories)? Do you want to focus on alleviating specific symptoms & problems or are you looking for holistic self-awareness & growth? Are you seeking help for a specific disorder or diagnosis?*
*While I mentioned some approaches that are helpful for certain disorders, most approaches can treat a range of disorders & presenting issues. Some, like ERP for OCD, were developed specifically for certain disorders & are scientifically proven to be the best treatment method for those disorders.
While humanistic therapists focus on the strength of the therapeutic relationship, all therapists would likely agree that fit is not just important, but necessary. We can only become vulnerable with ourselves if we are in a space where we feel unconditionally accepted. Feeling safe in therapy is mandatory for us to become more authentic &work towards healing.
Sit down & ask yourself what a safe relationship would look or feel like to you. When you have your first session, check in with yourself to see if those components are present in the newly established therapeutic relationship (or if it seems they have potential to develop soon). If your gut tells you to find someone else, listen to that. Many therapists even offer a free consultation call for a low-stake initial commitment. It may take time to find the right fit, but it is worth it. Because you are worth it :)
Good luck on your search! & happy healing :)