how to find a therapist & prepare for your first session
Finding a therapist may take a bit of time, so pour yourself a cup of coffee and read the blog post for my top tips & tricks for finding your perfect therapeutic match!
Finding a therapist is a lot like dating - each one has a different personality, and sometimes you just don’t feel a spark. With a quick Google search, there is an overwhelming number of databases listing mental health providers. However, not all databases are created equally. Here are my recommendations for the highest-quality therapist listings:
https://www.therapyden.com is @therapyjeff ’s database created by therapists to make finding a therapist easier. If a therapist is listed, they have agreed to promise to support clients of all abilities, genders, races, sexual orientations, and more.
https://mentalhealthmatch.com uses a matching tool to find out more about what you are looking for! This is the healthy version of Hinge to start therapy with a commitment to inclusivity and equity in the mental health spaces
https://www.inclusivetherapists.com prioritizes the needs of Black, Indigenous, People of Color (BIPOC), 2SLGBTQIA+ intersections (QTBIPOC) as well as Neurodivergent and Disabled Communities of Color
Now, you found a potential therapist and scheduled an intake session. How do you prepare?
Read, review, and sign all consent documents. If you have questions about policies, ask during your session
Find a comfortable space for your session (if you are seeing your therapist virtually) where no one can hear you with tissues, pen, and a notepad
Tip: use your phone to play music at the loudest volume to check if your space is private enough
If seeing a virtual therapist, be mindful of your background. Seeing into your home can be intimidating, so make sure you are okay with the therapist seeing whatever is in the background
YOU MUST BE FULLY CLOTHED, NOT DRIVING, IN THE STATE YOUR THERAPIST IS LICENSED IN, AND NOT INTOXICATED. I have seen clients try to have sessions in restaurants, nail salons, and in other states. Therapists have an ethical and legal obligation to your confidentiality and privacy, please don’t put our licenses in jeopardy.
Think about what you want to get out of therapy, any goals, fears/concerns about starting therapy
Remember starting therapy is an incredibly vulnerable and brave decision. It will suck at times, and it will be wonderful at other times. Healing will be one of the most difficult and most rewarding journeys you will ever go on!