Therapy can be incredibly rewarding and when you find the therapist that just 'gets you' it can change your life. It can also be daunting for some, with so many different types of therapy and therapists available, it can be overwhelming to know where to start. Here are a few things I think are important to consider when choosing the right therapist for you:
Trust your gut feeling
If you take away one thing from this blog let it be this, the relationship you have with your therapist has been proven to be the most important factor in a successful therapeutic outcome (Lambert and Barley 2011; Wampold, 2015; Flückiger, C., Del Re, A. C., Wampold, B. E. and Horvath, A. O, 2019). Choosing the type of therapy you want etc. is still important but ensuring that you feel that your therapist is someone you can open up to is most significant. Remember, this is someone who you may share difficult memories and feelings with and so if it doesn't feel 'right' at the start, then finding a therapist who does is essential. They may have years of experience or a friend may recommend them highly, but for whatever reason you don't feel able to connect with them. That's why I say to trust your gut feeling when you meet a therapist for the first time, does he/ she feel like someone you could open up to? Do you get a sense that they can offer you a non-judgemental space? If not, you may want to find someone else.
Do ask lots of questions in your first session
Most therapists will offer you a consultation session where they explain more about how they can work with you as well as to find out more about your reasons for wanting therapy. However, this session is also for you to ask all the questions you may have to help you decide whether this person is someone you could work with. You should feel able to ask questions throughout the work you do with your therapist and so if you're unsure of anything or feel uncomfortable with the direction therapy is taking at any point, do raise this with them. A good therapist will always encourage open dialogue.
Think of your needs for therapy
What are you hoping to get from therapy? To some extent your therapist can work with you to help you determine your goals but it is useful to think about what would help you best. Are you suffering with a specific issue such as anxiety or depression? Perhaps you have a general feeling of unhappiness and are unable to identify a particular reason for this? Some therapists will specialise in certain issues and you may feel that it's important that the therapist you choose is particularly experienced in working with your specific issue.
It's important to note that the goals you set in your first session with your therapist can change as you progress. It's not uncommon to realise a few sessions in that what you thought you wanted to get from therapy has changed based on the greater awareness you begin to have about yourself. A conscientious therapist will check in on the goals you set for yourself at the beginning to ensure the direction of therapy is still relevant. Equally, you should always feel like you can talk to your therapist about changing your goals at any point so that the sessions continue to work best for you.
Consider the type of therapy you would like
There are many different types of therapy out there and each has its own approach and techniques. Most approaches will fall into one of the four groups below:
Psychoanalysis/ Psychodynamic - believe that difficult thoughts, feelings and behaviours in the present are driven by the unconscious mind. The client is encouraged to talk about past experiences and the significant relationships they had growing up to bring these unconscious drivers into greater awareness and alleviate the symptoms of the issue.
Behavioural/ Cognitive - believe that all behaviours are learnt and therefore can be unlearnt. Cognitive Behavioural Therapy (CBT) is perhaps the most well known where the client's behaviour is explored in addition to the thoughts surrounding them. The focus is on examining the thought patterns which lead to negative thinking and actions as well as teaching the client healthier thought and behaviour patterns.
Humanistic/ Existential - believe that all humans have the potential to grow and have the resources within themselves to do so. The relationship between therapist and client is seen as key in helping the client to trust their own decisions and take responsibility for the positive changes from therapy and beyond.
Integrative/ Holistic - believe that all individuals are unique and so one approach will not work for all. Integrative therapists will use elements from the approaches above and more in order to work with a client in a way that suits them best.
The truth is that most therapists these days are not bound to one approach and often will utilise elements from many of them.
Think about the logistics
You’ll want to consider the logistics of working with a therapist. This includes factors such as location, availability, and cost. You may want to look for a therapist who is located close to your home, place of work or perhaps online therapy would suit your needs better. Maybe your lifestyle means that flexible scheduling options are necessary.
Choosing the right therapist can take time and effort, but it’s worth it to find someone who can help you improve your mental health and overall well-being. Trusting your instincts, asking the right questions as well as considering your overall needs, the type of therapy and logistics can help you to find a therapist who is a good fit for you.
References
Flückiger, C., Del Re, A. C., Wampold, B. E. and Horvath, A. O (2019) 'Alliance in Adult Psychotherapy’, in Norcross, J.C. and Lambert, M.J. (eds.) Psychotherapy Relationships That Work. Volume 1: Evidence-Based Therapist Contributions. 3rd ed. New York: Oxford University Press, pp. 24-78.
Lambert, M. J. and Barley, D. E. (2001) 'Research summary on the therapeutic relationship and psychotherapy outcome', Psychotherapy Theory Research & Practice, 38(4), pp. 357-361.
Wampold, B. E. (2015) 'How important are the common factors in psychotherapy? An update', World Psychiatry, 14(3), pp. 270-7.