Choosing to start therapy isn’t easy. Maybe it took you a while to come around to the idea, or maybe something happened that pushed you into feeling like you really need support now. Either way, you’re taking a courageous step. But . . . how exactly do you take that step? How do you find a therapist and actually start this whole thing?

Here are a few things to keep in mind to help you get started and find the help you need.

1. Reflect on Your Needs: Before diving into the world of therapy, take some time to reflect on what you’re needing from therapy. Consider the aspects of your life, emotions, or relationships that you'd like to explore and get help around. Identifying your needs will help you be more effective at sharing them with potential therapists and set clear intentions for your therapeutic journey.

2. Research Therapeutic Approaches: Therapy comes in various forms, each with its unique approach. Whether you're interested in cognitive-behavioral therapy (CBT), psychodynamic therapy (think more traditional therapy), Acceptance and Commitment Therapy (one of my faves), or other modalities, researching different approaches can give you insight into what resonates with you. It's like finding the right language to express your innermost thoughts and feelings. There’s no one size fits all, and most therapists will make sure you know that.

3. Seek Recommendations: Reach out to friends, family, your doctor, or colleagues who have undergone therapy and ask them for recommendations. Personal testimonials can give you valuable insight what to expect in therapy and help you feel more comfortable taking the next step. You can also explore online directories and reviews to find therapists in your area.

4. Connect with Potential Therapists: Once you've identified potential therapists, take a deep breath, gather your courage, and reach out. Many therapists offer free initial consultations or phone calls to discuss your concerns and to help you get a sense of their approach. Use this opportunity to ask them questions, discuss your goals, and assess how comfortable you feel with the therapist. It’s okay if you don’t click with the first one you talk to. It’s about finding the right fit, and we therapists won’t be insulted if we aren’t for you. We’re rooting for you and want you to find someone you vibe with.

5. Consider Practicalities: Think about logistics such as location, session availability, and financial considerations. Whether you prefer in-person sessions or the flexibility of online therapy, finding a therapist whose practicalities align with your needs is obviously going to be key in you actually being able to attend and engage in therapy on a regular basis. Some therapists take insurance, some don’t. Some therapist who don’t accept insurance offer sliding scale spots or ways to help you get your out-of-network benefits to possibly reimburse some of your fees.

6. Embrace the Unknown: Starting therapy can be both exciting and nerve-wracking. Try to enter into it with some willingness and openness. It’s probably going to be uncomfortable and different if you’ve never done something like this before, but that doesn’t mean it’s wrong - just new. For therapy to work, there has to be some level of willingness to try new things and get out of their comfort zone. Your therapist is there to help guide you through the process and to collaborate with you.

7. Establish Realistic Expectations: Therapy is not a quick fix, but rather a gradual and transformative process. Set realistic expectations for your therapeutic journey, understanding that growth takes time. Be patient with yourself and celebrate the small victories along the way.

As you take the first steps towards trying therapy, remember that this whole thing is for you! By knowing your needs, doing your research, and finding someone you can connect with, you're laying the foundation for a transformative experience that can lead to greater self-awareness, resilience, empowerment, and overall well-being. I know it’s scary, but you can do this!