Gita Ward, MSW, RCSW- Just a therapist looking to move my body more

​So, you’ve decided to go back to therapy or start for the first time. Maybe life’s been throwing curveballs faster than you can dodge, or perhaps you’re just tired of talking to your dog about your problems (they listen, but the advice is lacking). My dog, Walter is a great listener, but tends to fall asleep, so I'm also on the search for a therapist which is why I thought I would write this blog. ​

​Do You Currently Have a Therapist?

As a therapist I always get asked....do you have a therapist? Sometimes Yes! and Sometimes No! Depending on what is going on in my life at times I have one and at times I don't. Right now I don't and I want one. So I may as well write my process on how I will find the right therapist for myself and hopefully help you find the right one for you. 

Step 1: Know What You Would Like Help With

It is helpful to know what you're looking for. Are you wanting help with anxiety, stress, work life balance, relationships, grief, why you are so snappy these days, or trying to understand why you keep crying at random times. Knowing what you need help with can help with narrowing your search. And if you don't that is OK that's what the therapist is for. You can literally say I don't know what I would like help with, but I know I need to talk to someone. 

Step 2: Check Your Insurance (Prepare for Confusion)

Next, it’s time to take a deep breath and dive into the world of insurance. Every insurance policy is different, so even if we direct bill we don't know how much is covered and for which profession, so if you have insurance you will want to give them a call and ask the following:
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1. How much is covered per session and per year?
2. Which designations are approved by my policy? For example: Psychologist, Master's of Social Work, Clinical Social Worker, etc...

Once you know what you are covered for you can ask your potential therapist if they direct bill for your insurance. 

If your insurance does not cover therapy services then you can use the receipt as a medical expense. You can also find clinics that provide free therapy or low fee services. 

Step 3: The Referral Game

Now that you know what you are covered for with insurance, it’s time to ask around for referrals. This is where things can get…interesting. You might ask your doctor, friends, or even your hairapist (hey, they know everyone and I sure do love getting a mini dose of therapy from my hair stylist!). Just be prepared for some unsolicited advice. “Oh, I have a therapist who’s amazing! But they only see clients on Wednesdays at 3 AM in a cabin in the woods. Totally worth it, though!”  As a therapist I am guilty of providing therapy at 6am when I am traveling, so I am not everyone's cup of tea either. Remember, you don’t have to take every suggestion. Most therapist offer free consultations to see if it is a good fit.

Step 4: Stalk, I Mean, Research Your Options

Once you have a few names, it’s time to hit the internet. Google is your best friend here. Check out therapist directories like Psychology Today, where you can filter therapists by location, specialty, and even whether they have that calm, reassuring face you’re looking for. Read the bios and check the credentials. 

Step 5: Make the Call (And Maybe Awkwardly Hang Up Once or Twice)

Okay, so you’ve narrowed it down to a few therapists. Now comes the part where you actually have to call or email potential therapists. If your like me I prefer an online booking system, so I can just go ahead and find a time to book an initial phone consultation. This can feel a little awkward since you are asking a total stranger "hey can you help me unpack years of emotional baggage?". We all worry about being judged and as a therapist I'm worried about potential judgements such as "how is she even providing therapy when she clearly doesn't have her sh*t together". Ok let's calm those inner thoughts of potential judgements. I know myself as a therapist this is my speciality! No judgments. We are a judgement free zone. We've all been through stuff. If you are getting a judgy vibe then they may just not be the right therapist for you and that is okay- move on to the next consultation. No hard feelings. 

Step 6: You Made it to Your First Session 

You’ve found someone who seems like a good fit, and now it’s time for your first session. This is where you start to get to know each other. It might feel weird at first to talk to a stranger about your worst moments in life, but we also get to talk about your best moments. The first session really is about getting to know you and you getting to know your therapist. You don't have to spill your guts out on the first session, but if you want to you can. This is where you can get a feel for your therapist. Doe your therapist get you? Do you feel comfortable with them? Do you feel they can help you? If yes, book another appointment. If not then it is okay to keep looking for the right therapist for you. 

There you have it! I hope this helps you to find that amazing therapist for yourself. And now for me to implement these steps in finding the right therapist for myself. 

Gita Ward, MSW, RCSW- just a therapist looking for an amazing therapist 

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