Starting therapy is a huge step toward improving your mental health, but finding the “right” provider can be challenging. This article, created in collaboration with Dr. Jaclyn, a Licensed Mental Health Counselor with a Ph.D. in Counseling Studies and over ten years of experience working with a diverse clientele, aims to help make that search more approachable and manageable.
🌟 TIP: Finding a provider can feel daunting. These resources are here to make it as simple as possible. Interested in talking it through? Give us a call at 1 (646) 687-9932, and our team will be happy to help you find the right provider.
Therapist versus Psychiatrist
Before exploring how to find the best fit, it’s essential to understand the difference between therapists and psychiatrists—knowing what each professional offers will help you determine which one best meets your needs.
Therapists are trained mental health professionals who can help people improve their emotional well-being, address mental health challenges, and navigate life’s difficulties. They may have backgrounds in psychology, social work, marriage/family therapy, or other counseling disciplines. A therapist may be the right fit if you seek emotional support, coping strategies, or general guidance.
Psychiatrists are medical doctors who specialize in diagnosing and treating mental health conditions. They may use a combination of medication management and talk therapy, often prescribing medications to help manage symptoms. If your mental health concerns involve complex challenges or require medication, seeing a psychiatrist may be a better fit.
If you’re unsure whether you need therapy or psychiatric care, this blog post can help clarify the differences between the two. For more information about provider qualifications and license types, click here.
What to look for in a provider
Whether you're looking for support with anxiety, depression, relationship issues, or something else, the right provider can guide you through your challenges and help you achieve your mental health goals. But with so many options, how do you choose the right one? Here are several important factors to consider when searching for a provider so you can feel confident in your therapy journey:
Your goals and priorities
The best question you can ask yourself is, "What do I want out of therapy?" To break that down, here are some good things to think through:
What are the main reasons you're seeking therapy?
Do you care about the gender, identity, religion, or ethnicity of your therapist?
Do you want in-person or telehealth sessions, or a mix of both?
Do you want to reach a resolution quickly or spend a lot of time unpacking things like childhood, past experiences, and family background?
Understanding your goals and expectations will help you find a provider to meet your needs.
Personality match
Many factors make up a good provider <> client match. You can typically tell a little about a provider's personality and modality in their bio, but often, an intake appointment is necessary for determining the true match.
Dr. Jaclyn gives her advice for finding a good personality match.
"A therapist should provide a warm and open-minded environment that is non-judgmental. If your therapist listens to your concerns and prioritizes your therapeutic needs, then they may be the right fit.
Take control of your decision by doing your research. Google your therapist and their background to help you decide if they align with your therapeutic needs. Remember to be open-minded and ask for clarification. If something you read concerns you, make sure you ask for more insight as you may pass up the chance to meet an awesome therapist due to prejudging."
Therapy is most effective when there is a strong, trusting relationship between you and your provider. Some therapists are warm and empathetic, while others may be more solution-focused or direct. The key is to find a provider whose style makes you feel comfortable and supported.
At Grow Therapy, therapist bios often include descriptive words that highlight their personality traits, such as “warm,” “solution-focused,” or “empathetic.” Pay attention to these descriptors to see which types of personalities you’re drawn to.
Modality preferences
A modality is the framework or theory of therapy a provider usually uses in their practice. Many therapists tailor their approach based on the client and their needs. Your therapist should be able to guide you through the right modality and will likely use a mix.
Some therapists specialize in specific approaches, like EMDR, CBT, or DBT. If you already know which approach you prefer, feel free to mention it. However, don’t worry if you’re unsure — your therapist won't expect you to know exactly what type of therapy you want. They're there to guide you!
Some common modalities, what you can expect from a provider using them, and who is a good fit for them are outlined below:
Acceptance and Commitment Therapy (ACT)
Acceptance and Commitment Therapy (ACT)
What to expect: Your therapist will focus on identifying your values and understanding what matters to you. Sessions depend on clients' needs but could last 8-15 weeks.
Who may be a good fit: If you want to become more mindful of your thoughts, feelings, and behaviors or are struggling with difficult life situations, this may be a good fit.
Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (CBT)
What to expect: Your therapist will focus on identifying your triggers and automatic reactions. You may be assigned homework week to week. Sessions typically last 3-6 months.
Who may be a good fit: If you want to change problematic behaviors or unhelpful thinking patterns, such as anxiety or depression.
Dialectical Behavioral Therapy (DBT)
Dialectical Behavioral Therapy (DBT)
What to expect: Your therapist will help you learn skills to regulate overwhelming emotions or impulsive behaviors. Depending on the client's need, this will last around 6 months on average.
Who may be a good fit: If you want to understand, change, and accept painful emotions and learn coping skills to manage strong emotions and impulsive behaviors, this could be a good fit.
Eye Movement Desensitization and Reprocessing (EMDR)
Eye Movement Desensitization and Reprocessing (EMDR)
What to expect: Once your EMDR-trained therapist believes you are ready, they will use various techniques to help you work through trauma. You will use external stimuli, like eye movement while recalling traumatic experiences in these sessions. Sessions typically last 60-90 minutes and take three to 12 sessions on average.
Who may be a good fit: EMDR has been effective for clients working through traumatic experiences. If you feel blocked by an experience and want to heal, it might be worth talking with an EMDR therapist.
Internal Family Systems (IFS)
Internal Family Systems (IFS)
What to expect: Your therapist will focus on exploring and identifying your sub-personalities and different thoughts and behaviors that may affect each other. Often, the internal self is assessed within the client's systems or family. Depending on the client's needs, this could be short—or long-term.
Who may be a good fit: If you want to understand aspects of your identity or are struggling within certain relationships, this may help.
Person-centered
Person-centered
What to expect: Your therapist will focus on you as a person and emphasize the therapeutic relationship. Depending on the client's needs, this relationship can be short—or long-term.
Who may be a good fit: If you want to become more self-aware and gain personal growth, this could be for you. This is also good if you struggle to express your feelings and opinions or lack trust in yourself.
Psychodynamic
Psychodynamic
What to expect: Your therapist will focus on the root of the issues associated with repressed emotions, thoughts, and experiences. This typically lasts about six months but depends on the client.
Who may be a good fit: If you have experienced trauma and want to uncover the roots of prevalent thoughts and behaviors and become more self-reflective, psychodynamic therapy could be beneficial.
Practical Considerations
Once you have a sense of the type of provider and therapy you need, you should consider the practical aspects of therapy, such as scheduling, availability, and cost.
Make sure the provider accepts your insurance. If you’re paying out of pocket, confirm their rates and discuss payment options. Considering these factors early on will help ensure a consistent therapeutic process and improve overall outcomes.