Written by Dr Sara Tookey
As a psychologist who has been both therapist and client, I understand firsthand how challenging it can be to find the right therapist - even for someone who works in the field! While the process can feel daunting, with some guidance and key factors to consider, it can be a manageable and ultimately rewarding experience.
This article presents a comprehensive guide to help you navigate your search for the perfect therapeutic match.
Start With Self-Reflection
Before beginning your search, taking time for self-reflection is crucial. This preliminary step helps you clarify your needs and expectations, making your search more focused and effective. Consider:
What specific issues bring you to therapy? (e.g. anxiety, depression, trauma, relationships). Beyond broad categories like anxiety or depression, try to identify particular patterns, situations, or concerns that impact your life.
What are your therapy goals? Are you seeking short-term solutions for specific problems, or are you interested in deeper, long-term personal growth and understanding?
What therapy style might suit you best? (structured vs. open-ended, directive vs. non-directive) Some people prefer structured approaches with concrete tools and homework, while others benefit from more exploratory, open-ended conversations.
What aspects of your identity and experience are important to you? Consider how your cultural background, gender identity, sexual orientation, neurodiversity, or other key aspects of your identity shape your experience and needs. What would you like your therapist to understand or share with you?
Look for Value Alignment
Finding a therapist whose values align with yours is about more than just personal preference – it's fundamental to building trust and creating an environment where you can be fully authentic. A therapist's explicit stance on various issues can significantly impact the therapeutic relationship:
Social Justice and Cultural Understanding: A therapist with strong cultural competency understands how societal factors, systemic inequalities, and cultural background influence mental health. They should appreciate the unique challenges faced by different communities and understand how these factors impact therapeutic goals.
Identity-Affirming Approaches: Many people benefit from working with therapists who explicitly affirm various aspects of identity and experience. This might include being LGBTQIA+ affirming, neurodiversity-affirming, culturally responsive, or understanding of specific religious or spiritual beliefs.
Trauma-Informed Approach: A trauma-informed therapist understands how past experiences can impact current functioning and appreciates the need for safety, choice, and control in therapy. They recognise that trauma responses are normal adaptations to abnormal situations and work at a pace that feels comfortable for you. This approach emphasises physical and emotional safety, transparency, and collaboration in the therapeutic relationship.
Relationship Styles: Some therapists specialise in working with diverse relationship structures and styles, including being poly-friendly, kink-allied, or sex-positive. Having a therapist who understands and validates your relationship choices can be crucial for open and honest therapeutic work.
Treatment Philosophy: Consider whether you want someone who takes a more traditional medical approach to mental health or someone who views psychological challenges through a social, political, or holistic lens. Some therapists focus on symptom reduction, while others emphasise personal growth and/ self-actualisation.
Life Experience: You might prefer a therapist who has specific lived experience or expertise with certain life situations, such as:
Chronic illness or disability
Immigration or cross-cultural experiences
Military service
Addiction recovery
Parenting or family dynamics
Career transitions
Grief and loss
When exploring potential therapists, don't hesitate to ask about their stance on issues that matter to you. A skilled therapist will be open about their approach to these areas and honest about their limitations. Remember, it's not about finding someone who agrees with everything you believe, but rather someone who can create a safe, understanding space for you to explore your experiences and challenges.
Understanding Different Therapeutic Approaches
Different therapeutic approaches can serve different needs, and understanding these differences can help you make an informed choice. See some examples below:
Cognitive Behavioural Therapy (CBT): Best suited for those seeking practical tools to address specific thoughts and behaviours. CBT is particularly effective for anxiety, depression, and other mood disorders where identifying and changing thought patterns can lead to improved well-being.
Acceptance and Commitment Therapy (ACT): Combines mindfulness strategies with behavioural change techniques. Well-suited for those wanting to live more fully according to their values while developing psychological flexibility.
Psychodynamic Therapy: This approach explores how past experiences and relationships influence current patterns. It's particularly helpful for those interested in deep self-understanding and addressing long-standing emotional patterns.
Compassion Focused Therapy (CFT): An approach that combines evolutionary psychology and neuroscience to help develop self-compassion. Particularly effective for those struggling with shame, self-criticism, and trauma-related difficulties.
EMDR Therapy: A specialised approach primarily used for processing trauma and distressing life experiences. Particularly helpful for PTSD, phobias, and anxiety disorders where specific memories or experiences trigger distress.
Existential Therapy: Focuses on exploring life's fundamental questions about meaning, purpose, and human existence. This approach is particularly valuable for those grappling with major life transitions, identity questions, or existential concerns about death, freedom, and responsibility.
Internal Family Systems (IFS): Views the mind as containing many sub-personalities or "parts." Effective for complex trauma, relationship issues, and those interested in understanding different aspects of themselves.
Systemic Relationships Therapy: Considers problems within the context of relationships and broader systems. Valuable for couples, families, and those wanting to understand how their relationships and social systems influence their well-being.
Many therapists use an integrative approach, combining elements from different modalities. However, in evidence-based therapy, approaches should be chosen systematically based on research evidence and clinical expertise, guided by a clear understanding of your specific needs - not selected randomly or based solely on therapist preference.
When considering a therapist who describes their work as integrative, don't hesitate to ask how they select their approaches and what evidence supports their methods for your specific concerns.
Visit our therapeutic services page to learn more about different therapeutic approaches.
Consider Practical Factors
The logistics of therapy can significantly impact your ability to engage consistently and meaningfully in the process. Consider these key factors:
Location and Format: Decide whether in-person or online therapy better suits your needs. Online therapy offers flexibility and accessibility, while in-person sessions might provide a more contained therapeutic space. Consider your comfort level with technology and your need for physical presence in the therapeutic relationship.
Schedule and Frequency: Think about what timing works best for your mental energy and lifestyle. Consider whether you need regular weekly sessions, bi-weekly meetings, or a more flexible arrangement. Some therapists offer evening or weekend appointments for those with traditional work schedules.
Financial Investment: Understand the full financial picture, including:
Session fees and payment methods
Insurance coverage and reimbursement options
Sliding scale availability
Cancellation policies
Additional costs (like between-session support or report writing)
Accessibility Needs: Consider any specific requirements you have, such as:
Physical accessibility of the office space
Language preferences
Technology requirements for online sessions
Accommodations for hearing, vision, or sensory needs
Verify Credentials and Experience
Ensuring your therapist has appropriate qualifications is crucial for your safety and the effectiveness of therapy:
Professional Registration: Verify that they're registered with appropriate professional bodies in your region. Different titles (psychologist, counsellor, psychotherapist) have different training requirements and scopes of practice. learn more about mental health professional titles HERE
Specialised Training: Look for additional certifications or training in areas relevant to your needs, such as trauma work, specific therapeutic modalities, or particular population groups.
Experience Level: Consider whether you prefer an experienced practitioner or someone newer to the field. Both can be effective, but they might offer different perspectives and approaches.
Use Available Resources to Find the Right Therapist:
Make use of multiple channels to find potential therapists:
Professional Directories: Websites like Psychology Today, GoodTherapy, International Therapists Directory, offer searchable databases with detailed therapist profiles, making it easier to find someone who matches your criteria.
Community Resources: Local mental health organisations, community centres, or healthcare providers often maintain lists of trusted therapists and can provide recommendations based on your specific needs.
Personal Networks: While recommendations from friends or family can be helpful, remember that therapeutic fit is highly individual. What works for someone else may not work for you.
Free Initial Consultations: Take advantage of discovery calls or brief consultations to get a sense of different therapists' styles and approaches before committing.
Trust Your Instincts During Initial Contact
The first few interactions with a potential therapist can tell you a lot about whether they're the right fit:
Communication Style: Notice how they respond to your questions. Are they clear, professional, and timely in their communications? Do they explain things in a way you can understand?
Initial Comfort Level: Pay attention to how you feel during your first conversation. While some nervousness is normal, you should feel generally comfortable and respected.
Collaborative Approach: The therapist should be open to questions about their approach and willing to discuss how they might help with your specific concerns.
Starting the Therapeutic Journey
Once you've chosen a therapist, remember:
Building Trust Takes Time: While you should feel basically comfortable from the start, developing a deep therapeutic relationship takes time. Give yourself and your therapist time to develop rapport.
Regular Check-ins: Good therapy includes periodic reviews of your progress and the therapeutic relationship. Your therapist should be open to discussing what's working and what isn't.
Flexibility to Change: If after several sessions you feel the fit isn't right, it's perfectly acceptable to discuss this with your therapist or seek someone new.
Finding the right therapist is an investment in your wellbeing. While it may take time to find the perfect match, the effort is worth it for the potential positive impact on your mental health journey.
The Role of Ongoing Assessment
As your therapy progresses:
Regularly evaluate whether your needs are being met
Discuss any concerns openly with your therapist
Be honest about what's working and what isn't
Consider whether your goals have changed
Conclusion
Finding the right therapist is an investment in your mental health and well-being. While the process might take time and effort, the potential benefits of a good therapeutic match make it worthwhile. Remember that you have the right to be selective and to change therapists if needed - your mental health journey is personal, and finding the right support is crucial for your growth and healing.
Ready to Start Your Search?
At True North Psychology, we understand that finding the right therapist can feel overwhelming. We know how crucial this match is for your therapeutic journey.
Our team of diverse, specialised therapists offers compassionate, evidence-based care aligned with your unique needs and values. Some of our specialisms include: supporting adults with ADHD, trauma recovery, relationship challenges, and those seeking identity-affirming therapy.
True North Psychology offers two FREE ways to find your perfect therapeutic match:
Book free discovery calls with our therapists
Discuss what brings you to therapy
Ask questions
Get a sense of the therapeutic fit
Use our matching service
Complete our brief online form
Receive personalised recommendations
Get matched with the right therapist for your needs
Take the first step today:
Learn more about our services: www.truenorth-psychology.com
Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified mental health professional for personalised guidance.
References
Barkham, M., Moller, N. P., & Pybis, J. (2017). How should we evaluate research on counselling and the treatment of depression? A case study on how the National Institute for Health and Care Excellence's draft 2018 guideline for depression considered what counts as best evidence. Counselling and Psychotherapy Research, 17(4), 253-268. https://doi.org/10.1002/capr.12141
Duncan, B. L., Miller, S. D., Wampold, B. E., & Hubble, M. A. (2010). The heart and soul of change: Delivering what works in therapy (2nd ed.). American Psychological Association. https://doi.org/10.1037/12075-000
Norcross, J. C., & Wampold, B. E. (2019). Relationships and responsiveness in the psychological treatment of trauma: The tragedy of the APA Clinical Practice Guideline. Psychotherapy, 56(3), 391–399. https://doi.org/10.1037/pst0000228
Norcross, J. C., & Lambert, M. J. (2018). Psychotherapy relationships that work III. Psychotherapy, 55(4), 303-315. https://doi.org/10.1037/pst0000193
Swift, J. K., Callahan, J. L., Cooper, M., & Parkin, S. R. (2018). The impact of accommodating client preference in psychotherapy: A meta‐analysis. Journal of Clinical Psychology, 74(11), 1924-1937. https://doi.org/10.1002/jclp.22680
Wampold, B. E., & Imel, Z. E. (2015). The great psychotherapy debate: The evidence for what makes psychotherapy work (2nd ed.). Routledge. https://doi.org/10.4324/9780203582015
For reliable online resources about finding a therapist, visit:
British Association for Counselling and Psychotherapy (BACP): https://www.bacp.co.uk
British Psychological Society (BPS): https://www.bps.org.uk
Health and Care Professions Council (HCPC): https://www.hcpc-uk.org
Note: These references reflect current research in psychotherapy effectiveness and therapeutic relationships. For the most up-to-date guidelines and research, please consult recent publications and professional bodies.
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