How can I find a therapist?

Dear Reader,

The relationship you build with your mental health provider has a huge impact on your experience. In fact, research from the American Psychological Association finds that the relationship between a provider and patient is the most important element to mental health treatment. However, finding a provider on your own can be overwhelming. Before you start typing names into a search bar, it may be helpful to think through a few different questions.  

What type of mental health support are you looking for?   

Mental health support can look different for everyone. There are several types of mental health providers that offer different services. For example, if you’re looking to talk to a professional about your life, a licensed mental health counselor or social worker may be a good fit. If you’re looking for a diagnosis or medication for a mental health concern, you may need to meet with a psychologist or psychiatrist. Check out the GAA! question on types of mental health providers for more information!   

What characteristics do you value in a healthcare provider?  

Most people want a provider who will listen to their concerns, work towards their goals, and help explore your needs. You may be more comfortable doing this with a provider that shares your identities or has relevant experience. This can include: 

• Personal characteristics like race, gender, sexuality, or languages spoken. 
• Topic areas like substance use, family trauma, LGBTQ+ support, or career difficulty.  

You may also consider the logistics of an appointment – you want a provider that can fit your schedule! You may want to think about: 

• Available hours: When are you available for a session? Do you want to meet with a provider in the evenings or on weekends? 
• Session frequency: How often do I want to meet with a provider? Every other week? Weekly? Twice a week?  
• Office space: Do you want your sessions to be in-person or online? How far are you willing to travel for an in-person visit? 
• Communication options: How do you want to talk to your provider outside of a session? Do they offer messaging options? An app or online portal? 

List adapted from the American Psychological Association.  

How do I actually find a provider? 

Once you’ve set some initial goals for yourself, it’s time to actually start looking for a provider! There are lots of ways to do this, a few of which include: 

• A general internet search to find providers in your area 
• Third party directories that include many different providers. You may even find directories that only have providers with a specific personal identity, like LGBTQ+ providers or providers who are Black women.  
• Search in government-managed tools to see licensed providers in your area. In the US, you might consider using tools like findtreatment.gov or MedlinePlus to find providers nationally. Most US states also have resources, like the New York State Provider look-up.  
• Speaking to your current health care providers to see if they have recommendations. 
• Talk to friends, family, or other people in your life to see if they have any recommendations.  

List adapted from Mental Health America.  

Regardless of how you find a provider, there are two things you’ll want to verify before you schedule an appointment with them.  

1. Do they accept your insurance? You mentioned already having a list of providers that are in-network with your insurance. Search for the provider’s name in that list to confirm.  

• Most insurance companies have an online portal that lists providers in-network. If you need to find yours, consider doing an internet search for “(your insurance company) find a provider” and look for their website.  

2. Are they licensed to provide mental health support where you live? This is important to make sure they can actually support your needs.  

• All US states and territories have a verified license tool, like New York State’s Office of the Professions. To find the directory for your state, you can do an internet search for “(your state) mental health provider check license.” 

Once you’ve verified their license and your insurance, you can reach out to their office to set up an initial screening or visit. You can use that first session to determine if they’re a good match. 

Remember that therapy is supposed to be about you! Taking the time to ask questions and find a provider you feel comfortable with is an important, if intimidating, process. If you don’t connect with the first one, that’s okay. You may need to meet a few before deciding who is a good fit for your needs.  While it may take some time to find a good match, having a provider that affirms your needs can make all the difference! 

Here’s to care-fully finding care,