Importance of Finding the Right Match
Choosing the right therapist for you and your needs is very important. You want to find a therapist who you feel comfortable opening up to. Your therapist is someone with who you will build a therapeutic relationship throughout your time together. You will meet between 1- 4 times a month and often talk about things you would not tell your friends or family. Given the vulnerable nature of therapy, finding a therapist who makes you feel welcome, comfortable, safe, and creates a space free from judgment is very important. Searching for a therapist may seem like a daunting task at first. Where do I start looking for a therapist? How do I know if they are the right one for me? What questions should I ask? How much information do I tell them? I will walk you through the process from beginning to end and provide links to therapist directories at the bottom of this article.
1. Start by identifying who you might work best with.
Take some time to identify who you want to work with. You might want to consider your preferences regarding gender identity, age, location, POC, BIPOC, and religion. Are you seeking in-person or virtual therapy? Do you want a therapist with specialized training, community affiliations, or allyship? What will your insurance cover? What days and times are you available, and how much can you realistically afford? It’s ok if you don’t know or are unsure.
Example A: you might want to work with a feminine presenting therapist of colour who is over the age of 40 and has experience working with trauma, gender identity, non-traditional family structures, and is doing in-person therapy in downtown Toronto.
Example B: you might prefer to work with a trans-identified therapist or trans allied therapist with experience supporting folxs wanting to transition and access OHIP funded surgeries.
Example C: you might prefer any therapist with experience working with trans folxs.
Tip: You can be as specific or as vague as you like, but keep in mind the more specific you are, the fewer options you may have.
2. Take your time and do your Research
Don’t rush and call the first therapist you find. Take your time and shop around to see who is out there. Here are some of the things to take note of when exploring therapist websites and profiles:
– Look at their work (past, present, and future if available)
– Take note to see if they are accepting new clients or have a waitlist
– Do they have a specialization?
– Where is their office located?
– What services do they offer?
– Do they offer a sliding scale?
– Are their fees posted?
3. Finding a Therapist
You might say this is all well and good, but how do I find a therapist in the first place? Where should I look? Who should I ask? You can find a therapist in a couple of different ways.
– General Web search: Do a google search, use keywords combined with the word therapist
and your location.
– Online Directory: Search online directories like Psychology Today, Rainbow Health Ontario’s Service provider directory, or Findasocialworker.ca
– Doctor Referral: Ask your doctor for a referral for an OHIP-covered therapist. Be aware therapy would be covered under OHIP; however, these therapists often have a long waitlist due to high demand. You can also ask if your doctor has any recommendations for a therapist in private practice.
– Mental Health Organization: Check out your local mental health organizations; many offer some form of a free counseling program available. Since these programs are free, they often have waitlists and may require you to meet specific eligibility criteria.
– Friend recommendation: Word of mouth is another way to find a therapist. If you are comfortable doing so, talk to your friends to see if they know of any potential therapists you could contact.
4. Book a Consultation
Once you’ve identified 3 or 4 therapists you are interested in, reach out to them to book a phone consultation. Most therapists offer a free 15-20 minute phone consultation. The consultation call allows you to get to know the therapist and determine if you might feel comfortable with them. Be as open as honest as you can during this call so that the therapist can ensure they have the appropriate skill set to help you achieve your goals. You can ask them questions during the call such as:
– Do you have experience working with…?
– What are your fees, and do you offer a sliding scale?
– How long have you been practicing?
– Can you explain your therapeutic approach?
– What is a typical session like?
– What’s your availability? What days and times do you see clients?
– How often would you anticipate seeing me?
– Do you attend supervision?
– Do you assign homework or readings for your clients?
– Do you feel you can provide me with the support I need to reach my goals? If not, can you recommend someone else who might be better suited to meet my needs?
5. Make a Decision
Use the information you gathered from the phone consult to determine which therapist meets your needs the best and you feel most comfortable with. Remember if you start therapy with someone and later on feel they are not the right fit:
– Personality does match.
– The therapeutic approach doesn’t work for you.
– You don’t feel comfortable with them.
You always have the option to stop the therapy session and find a new therapist.
Forcing yourself to stay with a therapist you are not comfortable with can make you resent therapy, cost you money, and limit the progress you will make. If you feel it isn’t a good match, talk to your therapist about it and request a referral to a different therapist. Your therapist only knows what you tell them, and they cannot read your mind.
Places to find a therapist online:
https://www.psychologytoday.com/ca
https://www.rainbowhealthontario.ca/lgbt2sq-health/service-provider-directory/
http://www.findasocialworker.ca/