How to Find a Therapist in the New Year
Your Guide to Getting the Support You Deserve
Welcome to a brand-new year! Whether you’ve set a resolution to take better care of your mental health, you just feel like it’s time to talk things out with someone, or the holidays with your family just really stressed you out, you might be wondering, “How do I even start looking for a therapist?”
The process can feel daunting, especially if you’ve never worked with a therapist before. But don’t worry — I’m here to break it down as simply as possible.
Here’s your step-by-step guide to finding a therapist in the new year, complete with tips, tricks, and insider advice to help you find the right fit.
Step 1: Get Clear on What You’re Looking For
Therapists come in all shapes, sizes, and specialties, so start by thinking about your specific needs. Ask yourself questions like:
What do I want to work on in therapy? (e.g., anxiety, relationships, trauma, body image)
Do I have preferences for the therapist’s gender, age, or cultural background?
Am I looking for individual therapy, couples therapy, or family therapy?
Do I prefer in-person sessions or virtual?
Knowing these details can help you narrow down your options and feel more confident as you search.
Step 2: Use the Right Tools to Find Your Match
The internet is your friend here, but not all platforms are created equal. A great starting point is Psychology Today’s Therapist Directory. It’s basically like a dating app for therapists (minus the swiping). You can search by location, insurance, specialty, and more. But don’t stop there! Here are a few other platforms to explore:
TherapyDen: A socially conscious directory that lets you filter by criteria like LGBTQIA+ affirming, body positivity, and social justice orientation.
Inclusive Therapists: Focused on providing options for marginalized communities, with filters for cultural responsiveness and trauma-informed care.
Open Path Collective: A great resource if you’re on a budget; it connects you with therapists offering sliding scale fees.
Step 3: Embrace the Filters
When you’re searching on these platforms, filters are your best friend. The sheer number of options can be overwhelming, but narrowing things down makes the process manageable. For example, on Psychology Today, you can filter by:
Specialties: Think anxiety, depression, eating disorders, etc.
Insurance: Enter your insurance provider to find in-network options.
Therapeutic Approach: Do you want someone trained in CBT, EMDR, or Internal Family Systems?
Gender/Age: If you have preferences for your therapist’s demographics, use the filters to refine your search.
The more specific you are, the more likely you are to find someone who feels like a good fit. Please do note that applying filters do not guarantee that people who match are going to the best fit for you- so keep reading on to step four ☺
Step 4: Check Out Their Vibe
Once you’ve narrowed down your list, it’s time to dig a little deeper. Most therapists have bios, websites, or introductory videos where they share more about themselves. Pay attention to their tone and personality. Do they seem warm and approachable? Knowledgeable and experienced? Do they mention working with people who have similar concerns to yours?
Here’s an example:
Bio 1: “I help clients overcome anxiety and develop tools to navigate life’s challenges with resilience and confidence. My approach is collaborative and compassionate.”
Bio 2: “I specialize in working with individuals navigating body image concerns, offering a fat-positive and trauma-informed space to explore healing.”
If one of these speaks to you more than the other, that’s a good sign you’re honing in on what feels right.
Step 5: Schedule a Consultation
Most therapists offer free consultations (Stark Therapy Group does!!), which is a great opportunity to see if there’s a connection. During the consultation, you can ask questions like:
“Have you worked with clients dealing with [insert your specific issue here] before?”
“What does a typical session with you look like?”
“What’s your approach to therapy?”
“How do you handle it if I don’t feel like therapy is helping?”
Trust your gut here. If you feel comfortable and heard, that’s a great sign. If not, it’s okay to keep looking! Finding the right therapist can take time, and that’s perfectly normal. I usually recommend having at least three consultations before making your choice!
Step 6: Don’t Let Logistics Get in the Way
Practical details like cost, scheduling, and location matter, so make sure to address them early on. Here are some tips:
Cost: If you’re worried about affordability, ask about sliding scale fees or low-cost options. Some therapists offer discounts for students or people with financial hardships.
Insurance: Double-check with your insurance provider to see what’s covered. Many therapists handle this for you, but it’s always good to confirm.
Scheduling: Think about your availability. If you’re not a morning person, maybe don’t pick someone who only offers 8 a.m. slots.
Location: If you prefer in-person therapy, make sure their office is convenient for you. If virtual is your jam, confirm they’re licensed to practice in your state.
Step 7: Remember, You’re in Control
Therapy is a deeply personal experience, and it’s important to feel empowered throughout the process. If you start working with a therapist and it doesn’t feel like the right fit, it’s okay to move on. You deserve a therapist who makes you feel supported, respected, and understood.
Pro tip: Give it at least 3-4 sessions before deciding. Sometimes it takes a little time to build rapport but trust your instincts if something feels off.
Final thoughts…
Starting therapy is a big step, and it’s worth celebrating! You’re investing in yourself, and that’s no small thing. The process might feel a little overwhelming at first, but once you find the right therapist, it can be a game-changer.
And remember, you don’t have to do it alone. If you’re feeling stuck, ask friends or family for recommendations, or reach out to local community organizations for support. Sometimes word of mouth can lead you to a hidden gem.
Whether your goal is to tackle anxiety, improve your relationships, or just have a safe space to process life’s ups and downs, therapy can be an incredible tool for growth and healing. Take it one step at a time, trust the process, and know that the right therapist is out there, ready to support you.
Looking for a new therapist?
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Looking for a new therapist? ◇
Our Services:
Stark Therapy Group offers therapy for all types of eating disorders, including Anorexia, Binge Eating Disorder and Bulimia. We offer a 3-tiered family based support for teens in eating disorder recovery. We treat anxiety, depression and general mental health conditions. We offer 3-tiered family based support for teens with general mental health issues. We also offer couples therapy. We would love to help you on your mental health journey. Reach out today for a free consultation!