Looking for a therapist can be daunting. Maybe you’ve tried therapy before, and it didn’t click, or maybe you’re starting for the first time and don’t know where to begin. You might be carrying questions you don’t even have words for yet. Or perhaps you have a list of questions running like a ticker tape through your head: what type of therapist do I even need... where will I possibly fit another appointment into my schedule... what does my insurance even cover...?  

The truth is you shouldn’t let these stop you from finding the right therapist. The process isn’t just about checking boxes off of your list. It’s about finding someone who provides a safe space for you and with whom you genuinely connect. Most people don’t start this process with perfect clarity, give yourself permission to take it one step at a time. 

Here are a few do’s and don’ts as you navigate the process of finding a therapist that can help you move forward with more direction and confidence. 

Do: Take Time to...

If you've ever looked into therapy, you've likely come across a slew of acronyms: CBT, DBT, EMDR, ACT, ERP… It can feel overwhelming trying to make sense of what these mean and which approach is “right.” The truth is, therapy isn't one-size-fits-all. Different approaches offer different tools and understanding a few key aspects of each can empower you to make informed decisions that best support your mental health and healing journey. 

Let’s take a closer look at three commonly used, evidence-based therapy types: Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and Eye Movement Desensitization and Reprocessing (EMDR) as well as a few other common approaches. 

Cognitive Behavioral Therapy (CBT) 

CBT is one of the most widely researched and practiced forms of therapy. It’s based on the concept that our thoughts, feelings, and behaviors are interconnected. By learning to identify and shift unhelpful thought patterns, people can change how they feel and respond to...