An Anxious Person's Guide to Finding a Therapist

So you’ve decided it's time to try therapy to help with your anxiety. Now what? It is absolutely normal to feel overwhelmed and nervous about the whole process. Here is a breakdown of what to expect during your therapist shopping journey to ease some of those nerves.

Start with directory searches.

Therapists list their profiles on directories. Think of it as shopping for the best fit for you with the use of filters to narrow down the search. You can filter based on the symptoms you’re experiencing (i.e. anxiety, depression, trauma, etc.), the type of therapy (i.e. Cognitive Behavioral Therapy, etc.), insurance, fees and more. A few directories I recommend searching on are:

Latinxtherapy.com
Therapyforblackgirls.com
Therapyden.com
Inclusivetherapists.com
Theravive.com

*If you are looking for a therapist that accepts your insurance you can also request a directory from the insurance for therapists in your area that are accepting clients.

Set up a consultation with the therapists who stand out to you.

I know, I know. Setting up consultations can be anxiety provoking for most. But take it from me, it’s important for your progress to feel comfortable with the therapist you choose. Trust your intuition! Here are a few tips from a therapist who often holds consultations with clients.

Be prepared for the therapist to ask for the reason you’re looking for therapy.
Have questions prepared to ask the therapist. Examples include asking what a typical session might look like and what their experience is working with persons who have symptoms similar to yours.
Ask about the therapist's rate. Money talk can be uncomfortable for some so know this will likely come up during your consultation call.
If you know you do NOT want to begin therapy with the therapist and don’t know how to say this during the consultation, try something like “I have a few more consultations scheduled. Are you okay with me emailing you my decision to move forward or not?” Then follow up via email with your official decision.

I chose a therapist. What now?

Great job! You have found a therapist you are interested in and want to move forward. Due to COVID-19 many therapists are online sessions and tend to send you all the forms they need you to fill out electronically. All therapists are different so make sure to check in with yours about the forms they need from you and when they are needed by.

Time for your first session.

So, the first session is usually for assessment. This means the therapist will have MANY questions for you. Don’t worry, this isn’t an interrogation rather how therapists understand your symptoms and how they have been affecting you. Expect for your therapist to speak more in this session than any other. Assessments can last anywhere from 1-3 sessions. I know you’ve just met this person and they are asking you many personal questions, but there is a reason for this method. The more they know about you the better able they will be to help.

Think about your goals for therapy.

Once you’ve finished the assessment it’s time for you to think about your goals for therapy. Goals have to be SMART (S-Specific, M-Measurable, A- Attainable, R-Relevant and T- Time based). Creating goals should be a collaborative process so that you are just as involved as the therapist is in helping you make sure they are SMART goals. Goals should also be flexible and easily updated to reflect your progress along the way. Examples of goals are “I want to increase my use of positive self-talk from 0 times per week to 2 times per week” or “I want to use 2 coping skills to manage my anxiety per week. I currently use 0 coping skills per week”.

The time has come!

Here’s a little pep talk from a therapist-

I’m proud of you for deciding to prioritize your mental health. Know that progress isn’t linear, meaning you won’t magically feel better and better after each session. Progress takes time and there are often tougher weeks than others. Up until this point in life you’ve done what you need to do to survive. Now it's time for you to learn more about yourself and skills that will help you thrive and feel more in control of your anxiety and mental health overall.

Use these affirmations if you need an extra boost of calm during your journey to finding a therapist:

I am worthy of healing.
I will improve my mental health.
I am not my anxiety. I am someone who has anxiety.
I deserve a therapist that listens and validates my emotions.

If you are in California and are looking for an anxiety therapist...

I am currently accepting clients! I would love the opportunity to work with you on understanding and managing your anxiety. Feel free to set into practice what you’ve learned in this blog and request a consultation today.