Finding a Therapist

I am looking for a therapist. How do I know if I’ve found someone who’s a good fit?

Finding a therapist is challenging in many ways. Logistic factors, such as scheduling difficulties, insurance or financial limitations, or geographic difficulties are typically the first hurdle in finding care. Many people may be tempted to work with anyone who can fit them in and accepts their insurance. However, research indicates therapy works best when a strong relationship can be built between a therapist and client. When choosing a therapist, you are absolutely allowed (and encouraged) to ask your potential therapist questions to determine if they will be a good fit for you, or if you will be a good fit for them. Below you will find examples of what you might ask to determine if the therapist is right for you.

TIP: Prior to your first meeting, thinking about a therapist’s style is important. Are you looking for a therapist that is collaborative (asks for feedback, works with you to develop effective treatment plans or goals, etc.) Passive (let’s you talk, listens and intervenes mostly to prompt further reflection on thoughts/emotions/behaviors) Active (follows a treatment plan, will be more directive, may give you weekly homework). Thinking about your own learning style and what works best for you prior to meeting with a therapist will help you decide what questions to ask.

1.     How long have you been licensed? (Many therapists will consider formal training in graduate school or internship in the number of years they’ve been practicing, so asking how long they have been licensed gives a better idea of their professional experience)

2.     What is your theoretical orientation? (This may not mean much in the moment, but this will allow you to do your homework on their approach to therapy and potential interventions).

3.     How might I know if we are a good fit? (Your therapist’s perspective on this might give you insight into your own conceptualization of goodness of fit)

4.     Based upon what you know of me so far, do you believe we are a good fit? Why or why not?

5.     What kind of clients do you enjoy working with the most?

6.     Do you assign homework for clients to complete between sessions? If so, what is your approach if homework assignments are not consistently completed? (most people do not PLAN to not do homework, though even with the best of intentions, life happens. Knowing their policy on incomplete homework will help you understand if there is flexibility and how that might work for you either way. Some people may want a therapist who expects homework to be done consistently, as this will help keep them accountable)

7.     Why did you become a therapist?

8.     What will sessions look like?

9.     How long does your average client work with you?

10.  How many sessions do you think it will take for me to notice a difference?

11.  What is your view on religion? Do you incorporate religion into therapy? (This can be asked a number of ways depending upon your own values and goals with religion in therapy)

12.  Do you have experience with ____ clients or working with ____ populations? (Again, depending upon your own values/identities, this can be whatever you need it to be to ensure the therapist will be knowledgeable regarding things important to you)

13.  How will I know you will understand and/or respect my issues and viewpoints? (It is likely you may hold some perspectives that are different from your therapists’. It is important to know they can remain objective in their work with you. If they cannot, it is within their ethical duties/guidelines to refer you to someone else).

14.  How will I know if I am improving, or if the therapeutic interventions are working for me?

15.  How do you feel about working with a person of my culture and/or background?

16.  Have you engaged in therapy? Do you have your own therapist? (This might seem very personal, but, it is actually important information. Therapy is for everyone!)

17.  Do you consider yourself trauma informed? If so, what does trauma informed mean to you? (This is especially important if you had difficulty with family dynamics growing up or if you have experienced any kind of trauma/abuse)