So you’re thinking about finding a therapist — congratulations, that’s an exciting step on your mental health journey! We know it can be daunting to figure out your first move, so here are five steps you can take right now, from your couch, that will put you on your way to finding a great therapist or other mental health provider for your needs.
- Text 5 friends. Our study of over 100 therapy-seekers showed that most people found their therapists via referrals from friends and family. We know it can be tough to talk about seeking mental health services, but your loved ones want you to be happy and healthy, and they will do their best to help you. Text 5 friends or family members (even better if you happen to know they have engaged with a therapist) and say “Hey, I’m interested in finding a therapist in my area. Do you know of anyone that you’d recommend?”
- Ask your doctor. Primary care doctors often refer people to therapists in their network, and it’s totally normal to ask for a recommendation. Bonus: this increases the likelihood that the referred therapist is in your insurance network, which brings us to our next tip…
- Check your insurance website. If you plan to use insurance to pay for your therapy, it’s important to understand how your insurance plan covers therapy (usually classified as “mental health” in your insurance website’s coverage section or explanation of benefits). Find out how your particular plan covers therapy for in and out-of-network therapists — what is the copay? What percent is covered? Then head to the “find a doctor/provider” section of the website to start looking for in-network providers!
- Online search. Online searching is the second most popular way to find a therapist! We recommend using Psychology Today or GoodTherapy’s search tools to narrow down by location, insurance plan, and gender, language, issue, or sexuality if desired. You’ll get a LOT of results, but don’t be intimidated! Start reading through profiles and pick 5 who appeal to you after a quick read. (Hint: Reya will be testing a better way to search for a therapist online later in 2020. Subscribe here to be first in line for the beta!)
- Send 5 emails. Shoot quick emails to your five selected therapists. Introduce yourself, tell them a bit about why you’re seeking therapy, when you’re generally available for therapy, and be sure to include your insurance plan if you want to use it. Ask if they are accepting new patients at this time and express your interest in getting on a call to get to better know them. You want to weed out anyone who isn’t taking new patients or can’t meet your health or logistical needs off the bat.
Sneaking in a sixth tip in the form of a PS, if a therapist you’re interested in doesn’t have availability, ask them for a recommendation! They likely have colleagues with a similar style who are taking new patients.
With those five steps, you are well on your way to finding a great therapist. We know this process can be daunting, but we applaud you for making the effort to take care of yourself, and Reya is here to help you every step of the way. Stay tuned for our next blog post — how to vet potential therapists!
