How to Find a Suitable Therapist

Identify What You Need from a Therapist

Before starting your search, it’s helpful to identify what you specifically need help with. This will guide you in finding a therapist who specialises in the areas that matter most to you.

• Mental Health Needs: For example, if you have anxiety, you might need a therapist who specialises in Cognitive Behavioural Therapy (CBT), which is effective for managing anxiety.

• Neurodiverse Affirming Support: If you are neurodiverse, look for therapists with experience working with individuals with neurodiversity. They may be familiar with sensory issues, communication difficulties, and other needs.

• Specialist Types:

  • Cognitive Behavioural Therapy (CBT): Often used for anxiety, depression, and stress management.

  • Speech and Language Therapists: If you struggle with communication.

  • Occupational Therapists: If you have sensory sensitivities or need help with everyday tasks.

Make a List of What You’re Looking For in a Therapist

Think about the qualities you want in a therapist. Consider things like:

• Experience with your condition or presentation: You might want a therapist who has experience treating people with similar needs to you, as they will better understand your challenges and needs.

• Communication Style: Some therapists may be more direct, while others may be more gentle. Consider what communication style would make you feel comfortable.

• Therapeutic Approach: Different therapists use different approaches. You might prefer a specific type of therapy such as:

  • CBT (Cognitive Behavioural Therapy)

  • Person-Centered Therapy if you want a therapist who listens and helps you explore your own feelings.

• Location: You might want to find a therapist who is near you or offers online therapy sessions.

Searching for a Therapist

There are several ways to start looking for a therapist:

• Online Directories:

  • Psychology Today: A widely used directory where you can filter therapists based on their specialties, location, and whether they offer online sessions.

  • Good Therapy: Another online directory that allows you to search for therapists based on your needs.

  • NHS Website (if you're in the UK): Check the local services or referral options for mental health and autism-related therapy.

• Ask Your GP: If you have a GP, they can help refer you to a therapist. They can also provide guidance about what might be available through the NHS or local mental health services.

• Ask for Recommendations: If you are in any support groups (either in person or online), you could ask for recommendations from others. Sometimes, personal experiences can help you find a good match.

• Contact Local Organisations: Local charities or organisations might have a list of therapists.

Check Qualifications and Specialisations

When you have a list of potential therapists, it’s important to check their qualifications and specialisations to ensure they are the right fit for your needs.

• Licenses and Credentials: Ensure that the therapist is licensed or accredited in their field. For example, in the UK, they should be registered with the Health and Care Professions Council (HCPC) or the British Association for Counselling and Psychotherapy (BACP).

• Experience: Ask whether they have experience working with people who have similar needs to yourself. Some therapists may have specific training or certifications in different areas.

Contact the Therapist for a Consultation

Many therapists offer a free consultation or an initial meeting to help you decide if they’re the right fit for you. This is a great opportunity to ask them about their experience and how they would approach your therapy.

• Prepare Questions: Write down any questions you have before the consultation to help you feel prepared. Examples:

  • "What experience do you have working with clients who have ______?"

  • "How do you approach ______ in therapy?"

  • "What types of therapy do you offer?"

  • "Do you have experience with non-verbal communication or sensory issues?"

  • "Do you offer virtual sessions, or do I need to meet in person?"

• Describe Your Needs: Be honest about your needs. This will help the therapist understand how they can support you.

• Evaluate Comfort: During the consultation, pay attention to how comfortable you feel. Trust your instincts—it's important to feel at ease with your therapist. If you don’t feel comfortable during the consultation, it’s okay to try someone else.

Consider Practical Details

Before committing to a therapist, consider practical details to make sure the therapy process is manageable for you:

• Location and Access: Is the therapist located in a place that is easy for you to get to, or do they offer virtual sessions?

• Cost: Check if the therapist services are affordable for you. If cost is a concern, ask if they offer sliding scale fees or have options for reduced rates.

• Availability: Make sure their availability fits into your schedule. Can they offer sessions at times that are comfortable for you? Also, ask how often you should attend sessions.

Start Therapy and Reevaluate If Needed

Once you’ve chosen a therapist, begin your sessions and see how it goes. After a few sessions, it’s important to check in with yourself to see if the therapist is meeting your needs.

• Is the therapy style comfortable for you?

• Are you feeling heard and understood?

• Do you feel like you’re making progress?

If something doesn’t feel right, it’s okay to discuss it with your therapist. You can always reassess your choice and explore other options if needed. Therapy should be a supportive space, and if something isn’t working, it’s okay to try a different approach or therapist.

Communicate Your Needs Throughout Therapy

Once you’ve found a therapist who seems to be a good fit, continue to communicate openly about your needs and challenges throughout the process. You might need adjustments to the approach (for example, more breaks, sensory-friendly techniques, or a slower pace), and a good therapist will be flexible and willing to work with you.

Final Thoughts

Finding a therapist who can meet your needs is a process, but by following these steps, you can make an informed decision and feel more confident about your choice. It’s okay to take your time to find the right person, and remember that therapy is a tool to support your well-being, so finding a therapist who understands you and makes you feel comfortable is key.