So you want to find a therapist—now what?

You’ve decided it’s time to find a therapist. Maybe you’ve been considering the idea for a long time or maybe a recent incident is propelling you. Regardless, once you’ve decided to pursue therapy, what’s the next step? How does one even go about finding a therapist? 

There are a few places to start. You can always begin with a Google search (for example: “therapist for anxiety in Washington DC”), but there are also search engines specifically for therapists; Psychology Today and Therapy Den allow you to search for a therapist using filters, such as certain areas of focus or what insurances they take. Therapy for Black Girls, Inclusive Therapists, and Ayana Therapy are all directories to find BIPOC therapists or therapists that specifically work with marginalized identities.

You can also check directly with your doctor to see if there’s anyone that they recommend.

If you find a therapist who is private pay only (meaning they don’t take insurance), your insurance may still cover your treatment. Most out-of-network therapists will also provide you with something called a ‘superbill’ that you can submit to your insurance for potential reimbursement. For those without insurance, try Open Path Collective or a practice that offers “sliding scale” services, including local therapy training programs.

You found someone! Now what?

Some therapists will offer a free phone call consultation while others will simply meet you at the first session. They will certainly ask about you, but feel free to ask them questions, too. What’s their modality or approach to therapy? How do they feel about medication?  How often do they think you should meet? How familiar are they with important aspects of your identity? With the challenges you’re bringing?

If you’ve never seen a therapist before, you might sit through the first session thinking, “Whoa, this is awkward and weird.” And you're not wrong–it can be really odd to get vulnerable with a stranger. Your therapist should go at your pace, but it’s also their job to push you a little bit! Nothing will change if things stay comfortable. However, if you feel offended or really uncomfortable in your first session, you do not have to go back. 

An important reminder: You do not have to like the first therapist you see. The biggest predictor of success in therapy is the relationship you have with your therapist. You have to find the right fit, and it might not be the first therapist you meet. Keep looking, and don’t give up!

You’re on a waitlist. Now what?

Since the COVID-19 pandemic, the demand for therapists has increased and there are simply not enough mental health providers to meet the rising need. Feel free to get on the waitlist at multiple places and don’t hesitate to check in occasionally on the status. Again, don’t give up! You deserve to find a therapist that fits with you.