Finding a Therapist: Where to Start
How to Find a Therapist Near You
You’ve been thinking about starting therapy for some time, but every time you begin searching, it quickly becomes overwhelming. This is common—many people wait until they’re in crisis to find a therapist, which can make the search process even harder. The good news? It’s never too late to start therapy. This guide will help you take the first steps toward finding a therapist, whether you're looking for someone in private practice or within a larger healthcare system.
Where to Start?
A good starting point is deciding whether or not you’d like to use your insurance benefits for therapy. If you do, visit your insurance provider’s website or log into your provider portal to review your Explanation of Benefits (EOB). This will detail your mental health coverage, including in-network providers. If you have an HMO plan, you may need to contact the psychiatry or mental health department for a referral before scheduling an appointment.
Employee Assistance Programs (EAPs)
Some employers offer an Employee Assistance Program (EAP), which provides short-term counseling services at no cost. If this benefit is available to you, it can be a helpful way to access support. Employees can typically find EAP details in their benefits package or by contacting their HR or employee benefits department. In many cases, EAP services are also available to dependents.
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Medical and School Referrals
Another option is asking your primary care physician or your child’s pediatrician for therapist recommendations. Schools may also provide referral lists, particularly if you’re seeking therapy for a child or teen. Many school counselors and academic advisors have connections with local therapists specializing in different age groups and concerns.
Ask Around
It’s natural to feel apprehensive about starting therapy, and you might be uncomfortable discussing the process with others. Fortunately, the stigma surrounding therapy has decreased significantly. Friends, colleagues, or other parents in your community may have great recommendations for therapists who have helped them. Word-of-mouth referrals can be a valuable way to gather options—just remember that you'll still need to consult with a therapist to determine if they’re the right fit for you.
Finding a Therapist Without Insurance
If you prefer to pay out of pocket or find that your insurance options are limited, searching for a therapist based on specialization is a great approach. Many therapists focus on particular areas, such as:
Eating disorders
Teen therapy
ADHD therapy
Perinatal mental health
OCD therapy
Art therapy
Play therapy
EMDR therapy
Therapists typically have websites or profiles on directories like Psychology Today, Counseling California, and Monarch. If you’re specifically looking for an art therapist, you can explore the Art Therapy Credentials Board (ATCB) or the American Art Therapy Association (AATA) directory.
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How Do I Know What Type of Therapy to Look For?
You don’t have to know exactly what type of therapy you need—your therapist can help determine the best approach. However, having an idea of what you want help with is a good starting point. Most therapists offer a free initial consultation to discuss their approach and determine if they’re a good match for your needs.
Here are some helpful questions to ask during a consultation:
What type of therapy do you offer?
How do you collaborate with clients and/or parents?
What are your fees, and do you offer sliding scale rates?
It’s recommended to consult with at least three therapists before making a decision. This will give you a sense of different approaches and help you find someone you feel comfortable with.
How Do I Know If a Therapist Is a Good Fit?
The best way to determine if therapy is a good fit is to try it. It can take up to three sessions to build rapport and complete the assessment process. Be patient with yourself during this phase, and don’t hesitate to ask about your treatment plan along the way.
Therapy is a collaborative process, and progress often depends on the work done outside of sessions. Since sessions are typically 45-55 minutes, applying what you learn in therapy to your daily life is essential.
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It’s okay if you don’t feel a connection right away. It can take time because it is a different type of relationship. It is encouraged for this issue to be brought up in the session. However, if you still don’t feel comfortable, it’s completely acceptable to switch therapists. Finding the right therapeutic relationship is important for your progress.
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The length of therapy varies depending on your goals. Some people find short-term therapy beneficial (a few months), while others engage in long-term therapy for ongoing support and growth.
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Some therapists offer sliding scale fees based on income. However, there are resources like Open Path that is a directory that is full of therapists that have agreed to a sliding scale.
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Yes! Therapy can be beneficial for personal growth, stress management, or improving relationships, even if you don’t have a formal diagnosis.
Finding a therapist doesn’t have to be overwhelming. By breaking the process into steps and using available resources, you can take the first step toward getting the support you need.
External Resources:
Psychology Today – Find therapists based on location, specialty, and insurance.
Counseling California – Search for licensed marriage and family therapists in California.
Monarch – A mental health directory connecting clients with therapists.
Art Therapist Directory (AATA) – Find a certified art therapist.
Need Support?
If you’re looking for a therapist for yourself or a loved one, Patch Counseling is here to help. Our team specializes in providing personalized, compassionate care to teens and adults navigating life’s challenges. Visit our contact page to learn more and schedule a consultation.
