So you’ve decided to look for a therapist. But where to start?
Whether you’re new to counselling or you’ve tried it before, it’s important to match yourself with a therapist that you can feel confident in. After all, counselling is an investment in your personal health and well-being. Taking the time to answer some of these questions and considerations can set you up to make a good investment when it comes to finding the right therapist for you. Here are some helpful things to consider: 1. What do I want to get out of counselling?
2. Which therapeutic approach is right for me? 3. Do I feel connected to this person? Have an initial consultation. 4. Does my insurance cover this type of therapy? What do I want to get out of counselling? Approaching counselling with an end result in mind can really help to flesh out what you want from the experience. Here are some questions to ask yourself: What do I want to be different in my life? Some answers might be: I want to manage my anxiety instead of it managing me. I want to be more responsive and less reactive. I would like to be a more present mom or dad. What am I hoping to feel on the inside? Some answers might be: I hope to feel peace. I hope to be more confident. I hope to feel more like me. What might I need from the therapist to get there? Some answers might be: I need a new perspective. I just need some validation. I need some hope. Counselling is a constant collaboration between therapist and client, so taking some time to think of your answers to these questions can help define a goal for your sessions. However, if you don’t have a specific goal in mind, don’t fret; sometimes the beginning stages of counselling can be about just figuring out a goal – this isn’t uncommon. Again, you don’t necessarily have to know the answers right off the bat, but having some idea can give you a sense of what you need from counselling. This then can help you better decide which therapist might be best for you based on their therapeutic approach. Which therapeutic approach is right for me? A therapeutic approach is the theory or model a therapist uses in their work with clients. Not every approach is suitable for every issue. Many, however, have foundational similarities rooted in psychology, and many therapists use multiple approaches. Depending on what your answers were to the questions above, you may have an idea of what your needs are and therefore what therapeutic approach(es) might be most helpful to you. Here are 3 brief examples of some therapeutic approaches: Cognitive Behavioral Therapy (CBT) – This approach was originally designed to treat depression, but over the years it has proven to be effective for other mental health issues such as anxiety, relational issues, and addictions – to name a few. It is most helpful for clients who are focused on symptom reduction, working through thoughts and feelings, and behavioural and emotional regulation. Emotionally Focused Therapy (EFT) – This approach is based on attachment theory, which roots itself in the understanding that children develop normal social and emotional regulation when they have at least one healthy relationship with a primary caregiver. EFT is helpful for discovering how a person has been shaped by their upbringing, which greatly affects how they interact with world around them. Central to EFT is the notion that unmet needs in our formative years cause unhealthy coping. EFT empowers clients to understand themselves while creating neurological change through experience. EFT’s founders Sue Johnson & Leslie Greenberg have further developed EFT for individuals, couples, and families.
Narrative Therapy (NT) – This approach is based on the human tendency towards meaning making. By considering personal experiences through the lens of a person’s story, how that story is told, the perspective taken in the story, or even who the main characters are, NT can be used to help a client gain a new perspective and/or master the issues presented. Narrative Therapy’s founders Michael White and David Epston developed NT to empower and collaborate with clients to separate themselves from their problem in a more subjective way than their current narrative allows. It can be used in individuals, couples, and family settings.
This is not an exhaustive list with very detailed descriptions of all the therapeutic models out there. But you can be empowered in doing some research of your own about what a specific therapeutic approach entails. Additionally, you can always inquire about what approach a therapist uses and how it works. Which brings me to my next point…have an initial consultation. Do I feel connected to this person? Have an initial consultation. Whether you’re searching up a therapist who is in private practice, a group, agency, or centre, therapists typically have a bio online that they’ve written themselves.
Take some time to read what they’ve written. Do you like how they’ve described their therapeutic approach, beliefs, style? Look for key words that fit how you want to be approached. Once you find a few that you would be comfortable with, create a list and reach out to them. Another thing to consider, if you’re comfortable with letting people know you’re in the market for a counsellor, is asking around to see whom people recommend. Initial consultations are more available with therapists who run a private practice. If you are going through an agency, group, or centre where there are many therapists, there may be an intake worker who then matches you with a therapist based on an initial consultation. In these consultations, you typically share a bit about yourself, what your needs are for counselling, and there may also be formal questions. But you can always come with questions of your own. Some questions that may be helpful for you to ask in an initial consultation are: 1. What therapeutic approaches does the therapist recommend for my needs? 2. How would the therapist use it? 3. Do they provide in person & online sessions? 4. What is their availability? 5. Is insurance accepted or do I need to pay upfront? If you can have the initial consultation with the counsellor themselves, pay attention to how you feel when you’re on the phone with them. Do you feel confident in their answers, comfortable with their tone? Overall, did it feel like a good connection? If so, try it out! Now, let’s talk about paying for your therapy. Does my insurance cover this type of therapy? If you have extended health benefits through work or a buy-in plan, it’s good to make sure that whatever designation the therapist has is actually covered by your plan. For example, if you’ve found a therapist you’d like to work with who is a Registered Clinical Counsellor, make sure your insurance covers Registered Clinical Counselling. If you can’t find it in your policy, call your provider to inquire further. It’s worth it to find out because counselling can be costly. If your insurance doesn’t cover counselling at all, then you may have to consider paying out of pocket. In this case, see if there is a sliding-scale, reduced rate, practicum, or intern-student option for which you qualify. These options may be based on household income. You may have to weigh out the pros and cons of paying outright to see a therapist. It may be worthwhile to pay more for someone who is a better fit than paying someone who is more affordable. Sometimes it can take experience with different therapists to know what works for you. That said, you may not always walk out of a session feeling great. That’s because therapy is a very vulnerable process and can stir up uncomfortable emotions. This does not necessarily mean this therapist is not a good fit for you. It takes time.
All the best in your hunt to find the right therapist for you! SIDE NOTE: Feel free to bring up concerns with your therapist. A good rule of thumb is “you get out what you put in.” Counselling is a collaboration, and this helps your therapist know what’s working for you and what’s not.
My next post will be on "How to Get the Most out of Your Counselling Sessions", so stay tuned!