Hi! I'm Dr. Roz

Hi! I'm Dr. Roz

You have the power to make an impact in your life, career, and relationships. My goal is to help you unlock the path.

How to Find a Therapist in 2024 & Get Better Results

Feeling uncertain about how therapy will actually work for you? You’re not alone. This article doesn’t list the best therapy framework or every coping strategy under the sun.
Instead, if you want to find a good therapist and/or get the most out of your first therapy session and beyond, you need a proven list of tips that are effective and practical. These strategic tips will help you get from your Point A (i.e., anxious, depressed, holding on to the past) to Point B (i.e., relieved, happy, and free)
Let’s get started.

How to Find a Therapist in 2024 & Get Better Results

  1. 1. Identify your #therapygoals
  2. 2. Find therapists online and offline
  3. 3. Request a consultation
  4. 4. Prepare for the meeting
  5. 5. Choose a therapist you align with
  6. 6. The first session: Be open and giving during your assessment
  7. 7. Start with a Beginner’s Mind
  8. 8. The best time to schedule your sessions 
  9. 9. How to get better results in session 
  10. 10. Do good homework
  11. 11. Be honest 
  12. 12. Track your own progress

1. Identify your #therapygoals.

Let’s set the stage for a productive and rewarding therapeutic relationship. Here’s 4 areas to think about:
  1. Alignment of Expertise: Different therapists specialize in various areas, such as anxiety, depression, trauma, relationships, etc. Clarifying your therapy goals allows you to search for therapists who have experience and expertise in the specific areas you want to work on. This increases the likelihood that your therapist will be able to effectively address your concerns.
  2. Personal Connection: Feeling comfortable and connected with your therapist is essential for productive therapy. When you have clarity about your goals, you can assess whether a potential therapist seems like someone you could trust and work well with to achieve those goals. This might involve considering factors like their communication style, empathy, and interpersonal skills.
  3. Goal-Oriented Therapy: Some therapists specialize in goal-oriented or solution-focused therapy, which emphasizes setting and achieving specific therapeutic goals within a defined timeframe. If you prefer this approach, you can seek out therapists who are known for their effectiveness in guiding clients toward tangible outcomes.
  4. Collaborative Relationship: Therapy is most effective when it’s a collaborative process between you and your therapist. By discussing your goals upfront during the initial consultations, you can gauge how responsive the therapist is to your needs and whether they are willing to work with you to develop a treatment plan that aligns with your objectives.

2. Find therapists online and offline

Thee Google is your friend. Start with the search ‘therapists near me’ which will direct you to local therapists in your area, especially if you’d prefer in-person sessions. Other popular searches depend on the expertise (you’ve narrowed that down, right?) you need.
Another great option is to review online therapy directories, the Yellow Pages for all things counseling. Most therapists have an online presence through a directory, and there are tons of professionals to choose from in one place. Directories can be broad, featuring therapists who offer a wide range of specialties, like Psychology Today. Or more specific; Therapy for Black Girls helps you find a black therapist, and the Gottman Referral Network helps you find a couples therapist (who specifically practices Gottman Therapy).
The third option is to find a therapist offline. Has a friend or family member started therapy and you’ve noticed that they’ve changed for the good? Here’s proof that your experience can be similar. And you should talk with the people in your circle to learn if anyone is in therapy and enjoying their person.
Lastly, if you work and have employee benefits, you likely have access to your company’s EAP services. EAPs, which stands for employee assistance programs, almost always give access to short-term therapy services. It could be 3 to 6 sessions, and its FREE99. Okaaaa! So take advantage of your EAP. If that first session goes well, it could be the start of some beautiful healing and self-reflection.

3. Request a Consultation

By now you should have created a short list of therapists who you’d like to work with. It’s time to meet IRL. The next step is to reach out and setup a consultation. Outside of an EAP session, the consultation is the first chance to meet briefly with your potential therapist before committing to doing the work. If possible, go ahead and schedule all your consultations around the same time, so you can be ready to confidently choose your therapist.

4. Prepare for the Meeting

These counseling consultations help to get a feel for what actually therapy might be like. It’s great to decide it’s a good fit before investing in the real work. Share your biggest concerns in a nutshell vs storytelling how it all started to the problems you’re facing now.

After reviewing their website and professional profiles (where you might find helpful info), create a list of follow-up questions to ask. Then, use any remaining time to double check that your goals and concerns can be addressed and resolved with their help.

5. Choose a therapist you align with

So, you’ve checked out a couple of therapists, or you’re pretty sure that this therapist is THE ONE. Now, it’s time to get started as a new client. Most therapists have a set of intake paperwork to complete along with scheduling your first therapy session. If you’re using insurance, you’ll want to make sure that your choice is in-network.

6. The first session: Be open and giving during your assessment

Your first session may not look like a therapy session, but it’s essentially the most important one. Therapists are highly skilled and insightful, but we’re not mind readers. We ask alot of questions to get to the bottom of your concerns and to understand how you’re being affected. The assessment tells us what to do next.
Its normal for you to question how much information you should share during that first session. And how much sensitive information you give up? After all, you just met your therapist, right!??? True. Buttttttt…the best thing to do is to answer all general questions and share relevant information related the reasons for attending therapy.
General questions may cover symptoms you’re experiencing, family history, medical history, mental health treatment history, etc. Specifics…Let’s say you’re there to recover from grief, you’ll be asked more questions about the loss. Childhood trauma? You’ll be asked to give enough information to understand how to help.
Be open and be willing to share. It’ll save you and your therapist time from working on the wrong thing. You’ll find therapy more satisfying if you’re actually addressing why you’re really there and what you really need help with.

7. Start with a Beginner’s Mind


Starting with a beginner’s mind in therapy is like showing up to a new video game level without any preconceptions – it opens you up to new experiences and possibilities. Here’s why it’s important:

  1. Fresh Perspective: Approaching therapy with a beginner’s mind allows you to set aside any preconceived notions or judgments about yourself and your issues. This fresh perspective can help you see things in a new light and discover insights that may have been overlooked.
  2. Openness to Learning: Just like a beginner learning a new skill, being open-minded in therapy allows you to absorb new ideas, strategies, and coping mechanisms. It creates space for learning and growth, even in areas where you may have felt stuck or resistant before.
  3. Reduced Expectations: When you come into therapy with a beginner’s mind, you’re less likely to have rigid expectations about how things should be or how quickly you should progress. This can relieve pressure and allow you to engage more fully in the therapeutic process without feeling discouraged by perceived failures or setbacks.
  4. Increased Curiosity: Embracing a beginner’s mindset encourages curiosity and exploration. You become more willing to ask questions, try new approaches, and delve deeper into understanding yourself and your experiences.
  5. Enhanced Relationship with Therapist: A beginner’s mind fosters a collaborative and trusting relationship with your therapist. It allows you to approach therapy as a partnership, where both you and your therapist are actively engaged in the process of discovery and healing.
Overall, starting with a beginner’s mind in therapy sets the stage for meaningful change and personal transformation. It invites openness, curiosity, and a willingness to embrace the journey of self-discovery and growth.

8. The best time to schedule your sessions  

When is the best time to have a therapy session? When you have the emotional space to process. This sets the stage for a more impactful and fulfilling therapeutic experience. It allows you to engage wholeheartedly in the process of self-exploration and growth, leading to meaningful and sustainable change.

9. How to get better results in session

Active participation in counseling sessions is essential for driving your own therapeutic journey forward. By taking ownership of your experiences and engaging openly with your therapist, you empower yourself to make meaningful changes in your life.

Actively participating allows you to collaborate with your therapist, learn new skills, and develop effective coping strategies. Through clear communication and a willingness to explore your thoughts and feelings, you maximize the benefits of therapy, enhancing your self-awareness, problem-solving abilities, and overall well-being.

10. Do good homework

Completing assigned therapy homework is like practicing for a game – it helps you refine your skills and see real progress. By reinforcing concepts learned in sessions and applying them to everyday life, homework solidifies understanding and fosters deeper integration.

It serves as tangible evidence of progress, building both accountability to yourself and your therapist. Research shows that consistent completion of homework enhances therapy outcomes, leading to greater improvements in well-being. Ultimately, investing time and effort in homework accelerates your journey toward a happier, healthier life.

11. Be honest.

Ultimately, honesty in therapy is not just about being truthful with your therapist – it’s about being honest with yourself. By embracing honesty, you create the space for authentic self-expression, self-discovery, and transformation.

12. Track your own progress

Tracking your therapy progress is like keeping a journal of your journey towards personal growth – it allows you to see how far you’ve come and where you want to go. By monitoring your growth and development over time, you can identify patterns, stay focused on your goals, and celebrate achievements along the way.
Tracking progress enhances motivation, fosters open communication with your therapist, and provides valuable insights into your experiences between sessions. Ultimately, it empowers you to take an active role in your healing journey, leading to greater self-awareness, resilience, and well-being.

Final Thoughts

Finding a good therapist and maximizing the benefits of therapy is a journey worth investing in. By implementing proven strategies and actively participating in the therapeutic process, you can unlock profound insights, develop effective coping skills, and experience meaningful personal growth. Remember to prioritize honesty, openness, and self-reflection, and don’t hesitate to advocate for your needs throughout your therapy journey. With dedication, patience, and a commitment to self-care, therapy has the potential to be a transformative and empowering experience that enriches your life in countless ways.


More to explore


Enjoy this blog? Please spread the word :)

Follow by Email