What goals do you want to achieve through therapy?
How will you know when therapy is done?
Specialities
There is a speciality for every problem. What kind of specialty do you think you need? Depression? Anxiety? ADHD? Trauma? Sex? Couples? Addiction? Perhaps more than one specialty?
The type of licensing or degree does not matter as much as their certifications and training experiences. If you are not sure what the letters mean, Google the letters followed by “therapy” (e.g., “LPC therapy”). It will tell you what it means.
Be aware that “coach” and “psychotherapist” are not strictly regulated and the training can be minimal to none.
Decide what kind of experience you want to have
Do you want somewhere to vent, a listener?
Do you want someone that is going to challenge you?
Do you want practical tools and suggestions?
Do you want deep emotional work?
Do you want homework? Or do you want to leave it in the room?
Actually Locate One
Psychology Today is a great resource since you can filter your search by specialty, insurance, etc. Make sure you read through their profile pages.
Ask for personal recommendations from someone you know if you feel comfortable.
Do a basic Google search and see what comes up, and make sure you read through their websites.
Question the therapist
Nearly all therapists offer a free consultation call. Come prepared with questions and let them know exactly what your goals are and the kind of experience you want to have. Ask them if they can meet that, and, if they can’t, who they would recommend.
Trust your intuition on how much you like and connect with them. Your relationship with your therapist is a huge part of progress.
It is ok to ask if they have certifications or training experiences and what kind. You don’t want someone who took a one day course in anxiety to try to treat your severe anxiety. You are hiring someone to help you, it is ok to grill them (kindly) to be sure it’s a good fit.
Amanda Linan, LCSW, CST, has been working in the field since 2010 in various capacities, which has garnered education and experience with sexuality, relationships, mental health, disabilities, substance use, and trauma. Amanda is a Certified Sex Therapist and specializes in relationships and sexuality. She is Level I, II and III trained in Gottman Method.
