Deciding to start therapy is a big step, and finding the right therapist can make all the difference. A good fit can be the key to feeling heard, supported, and able to do the real work of healing. These tips from Licensed Marriage and Family Therapist DeAngela Cooks can help you figure out what to look for as you begin your search.
Know What Kind of Support You Need
The type of support you need will help determine what type of mental health professional you should see. A psychiatrist can prescribe medication. A therapist (like an LMFT or LCSW) focuses on talk therapy and emotional support. A psychologist might do therapy and also specialize in assessments. If you’re not sure where to start, think about your current needs: are you looking for someone to talk with, help with medication, or a combination of both? That can help you decide who to reach out to first.
Ask How They Work
What do you want your therapy to look like? Some therapists focus on talk therapy, while others may integrate mindfulness or body awareness into their sessions. When you first reach out, ask how they work and what a typical therapy session looks like. That will help you decide if their style feels like a good fit.
Think About Identity and Cultural Understanding
Consider whether the therapist you’re choosing will understand the Black experience and the unique stressors that come with navigating racism, microaggressions, and cultural expectations. Will you have to explain the basics of your reality, provide cultural context during your sessions? If so, you may want to consider a different therapist.
Pay Attention to How the Sessions Feel
A therapy session should be about you. It’s normal for a therapist to share a little about themselves here and there, but if the focus feels like it’s drifting away from your needs, it’s worth noticing. The space should stay centered on your experiences, your growth, and your healing.
Trust Your Instincts
The therapy space should feel like a place where you can be honest and bring your most authentic self. If something feels off, or you sense judgment or disconnect, it’s okay to keep looking. Your comfort matters more than being polite. And remember–you haven’t failed if the first therapist you meet isn’t the right fit. Finding the right support can take time, and you’re allowed to keep searching until it feels right.
Consider Cost
Some therapists offer sliding scale rates based on what you can afford. If you have insurance, check to see which providers are covered under your plan. Others may offer reduced rates beyond what insurance pays. Several Alameda County community organizations also provide low-cost or free therapy services. Please don’t let cost be a deterrent from getting the support you desire.
Give Yourself Permission to Change Your Mind
Even after several sessions, it’s completely okay to realize someone isn’t the right fit. You don’t owe extensive explanations or apologies if you decide to keep looking.
Finding a therapist is a process, and it will take time and effort. It’s not always easy, but asking questions, trusting yourself, and staying with it can help you find the support that you need to face challenges, make changes, and take care of your mental health.
