So you’ve decided to go to therapy. Congrats on making such a big decision, and giving the gift of “you” to yourself! Of course I’m biased, but I believe therapy is one of the greatest things you can do for your overall health and wellness.

Finding a therapist can be daunting, and oftentimes people aren’t sure how to begin the process – or they give up before they make a first appointment. Here are some things to consider when searching for a therapist:

Shop Around – You shouldn’t make an appointment with the first therapist you Google. Ask around for reccomendations in your area, either from friends or your primary care physician. Research a few different therapy websites to read about what kind of client they serve and the type of therapy they offer. Talk to a few for an initial free phone consultation (I give a free initial 15 minute one).

Get the Deets – Does the therapist take insurance, or are they cash-pay only? Do they offer after-working hour and weekend appointments, or M-F, 8-5 only? Do they see children under 18 or only adults over 18? Do they have specializations or certifications in an area that you are seeking, such as addiction, play therapy or hypnotherapy? Do you have to travel into their office, or are they willing to come to you or do video/phone sessions? Find out as many details about the practice as you can so you can ensure a good fit for your needs.

Commit – Therapy is a process, and not always a quick, one-or-two session fix. Therapy takes time and money, so be sure you are willing and able to commit to regularly, scheduled meetings for a few months (or more, depending on the issues). Teenagers and children especially benefit most from consistently scheduled appointments.

Do the Work – Anyone that comes into my office will be told this: I’m one hour of your week. There are 167 others. So if your therapist gives you readings to do, assignments to compete, or activities to participate in – do them. It’s all part of the work that needs to be done out of the therapy appointment time, and to maximize the overall success of your therapy.

Change – Much like a doctor, lawyer, or hairdresser, sometimes the therapist you try simply isn’t the right fit for you. That’s ok! Therapy will only work if you feel you can work with that person, so don’t be afraid to stop services with one and get referred elsewhere.

Give Feedback – Some of the best work I’ve done with clients were the ones who were truthful when I asked them, a few sessions in, how they thought therapy was going. Your therapist wants your feedback and honesty to ensure your are getting the most out of your therapy time. If your therapist isn’t working on the things you want or need, or you feel stalled – tell them! The best clients I have give me feedback on what they think is or isn’t working for them during our sessions.

I hope this helps in your search for a therapist. Best of luck!