If you’re considering therapy, one challenge will be finding someone with the right therapist specialization for your needs and circumstances. Just as doctors may specialize in a specific area, such as pediatrics or physical therapy, so do therapists. Here, we’ll look at some of the key things to consider as part of your personalized therapy search.
Identifying Your Specific Needs
Before you go looking for a therapist, it’s helpful to have an idea of your needs and goals. There are many reasons someone might choose to work with a therapist, including:
- Coping with stress
- Dealing with a phobia
- Improving interpersonal relationships
- Processing trauma
- Grief
- Addressing other emotional or mental health difficulties
People can seek mental health support for a variety of reasons. According to a 2022 report by the CDC (the most recent period for which statistics are available), 21.6% of adults sought mental health treatment in the previous year. Having a goal in mind could help you narrow down the types of therapist you’d consider working with and give you and your chosen therapist something to work toward each session.
Researching Therapist Specializations
Some therapists specialize in working with a specific group, such as children or adolescents or trauma survivors, or even providing services to people of a specific religion. Others serve a broader audience. People who are experiencing depression or living with post-traumatic stress disorder (PTSD), borderline personality disorder or other ongoing mental health issues may benefit from choosing a therapist who has specific training in these areas.
Another thing to consider is the type of therapy provided. Some common forms of therapy include:
- Cognitive behavioral therapy (CBT)
- Exposure therapy
- Eye movement desensitization and reprocessing (EMDR)
- Dialectical behavior therapy (DBT)
- Acceptance and commitment therapy (ACT)
- Music therapy
- Group therapy
Each of these types of therapy takes a different approach. For example, CBT focuses on changing negative thoughts and behaviors, while EMDR attempts to rewire the brain through eye movements and bilateral stimulation.
If you’ve tried therapy in the past and didn’t feel it was effective, it could be that the therapist wasn’t a good fit for you or the approach wasn’t the right one. For example, a meta-analysis of 11 studies found that EMDR is more effective than CBT for reducing PTSD symptoms.
Utilizing Online Directories and Resources
Two useful resources for finding a therapist are the American Psychological Association’s Psychologist Locator and the National Register of Psychologists. These directories allow users to search for therapists and other mental health experts by location and skill set.
The National Register also offers a guided search tool to help people narrow down their search, even if they’re not sure what kind of therapy they’re looking for. Searchers can enter their demographic details, the type of issue they’re looking for assistance with (such as anxiety, depression or stress) and even whether they need a specialist who accepts health insurance. They’ll be shown a list of psychologists in their area that match those criteria.
Seeking Referrals and Recommendations
Having a referral from a person you trust can be another good way of finding a therapist. Your primary care physician may have some trusted therapists they work with who are in your insurance network. You may also have social connections who’ve worked with a therapist and found them effective.
Word-of-mouth referrals could help put your mind at ease that the therapist you’re considering working with is a good one. Try to keep in mind that everyone has different goals and issues they’re dealing with when they see a therapist. If you’re looking for help to process grief, the therapist who supported your colleague through severe burnout may not be a good fit.
Contacting and Interviewing Potential Therapists
The most important factor when choosing a therapist is how you feel about them. Look for someone you trust and can communicate well with. Treat finding a therapist the way you would a job interview, and talk to more than one before choosing the therapist you feel is listening to you and will support and challenge you as you work toward your goals.
Finding a counselor who’s a good match for you is a big step forward in your journey toward recovery. If you’re struggling and need someone to talk to, we’re here to listen. Mental Health Hotline is open 24 hours a day and can connect you with the support you need in your local area.
