There are a lot of therapists out there these days, and the process of choosing the right one for you can be a bit daunting. Remember the first therapist you come across or talk to might not be the right match for you. Finding the right match can take time. Have patience, invest the energy, and don't shy away from the process. It will all be worth it when you find a therapist who aligns with who you are and what your goals are.

We've laid out 5 tips for finding your match.

1. Take time to reflect

   
   

   Before you begin the process of narrowing down therapists, it’s important to take some time with yourself to figure out what your wants and needs are. People want and need therapy for different reasons. Some people want to undo aloneness and have a reliable listener, other people want to get to a better place in their relationship, some want to process things from the past, and others want to focus on the future, etc.

   
   

   It’s likely that you have many wants and needs bringing you to therapy, and probably some needs you’re not even aware of yet, but getting to a basic level of awareness in this area can serve as a compass for you in your search.

   
   

   
   

2. Read therapist bios

   
   

   Therapist bios are a great place to start when you’re trying to find the right match. Therapists not only use their bios to describe their specializations and modalities, they also give a sense of who they are, what they feel passionately about, and what a first session with them might look like.

   
   

   Often when you read a therapist’s bio, you get a sense of whether you might vibe with them, or not. Pay attention to how you’re feeling when you read a certain therapist’s bio, and use those feelings as your guide.

   
   

   
   

3. Use filters

   
   

   When you arrive at a therapist listing page, there is usually an option to filter the results. On our site, we allow you to filter by format (online or in person), therapist pronouns, specialty, and modality. You may find that when you fill out your preferences, there are only a couple therapists who match up, which can make the selection process less daunting.

   
   

   However, one thing you want to keep in mind is to avoid overfiltering. This is kind of like dating apps - it becomes easy to dial in too closely on what we think we need, and in doing so we often leave out options that might actually be great matches for us. Sometimes we don’t know exactly what we need, and sometimes what we need is actually not what our mind is telling us we need.

   
   

   For things you feel strongly about - yes, filter. For other aspects of therapy where you feel unsure or curious, maybe leave that box unchecked and lean on the other steps to narrow down.

   
   

   
   

4. Have a free consultation

   
   

   A 20 minute consultation is the single best way to figure out who the right match for you is. Whether it’s a Zoom or phone consultation, you get to actually interact with the therapist you’re interested in working with, and best of all, it’s free! You can ask questions about their approach to therapy, you can explain a bit about what’s bringing you to therapy and see if they feel competent in those areas, and most importantly, you can get a sense of whether you have chemistry with each other, or not.

   
   

   Ask yourself, during or after the consultation, can I imagine myself building a trusting relationship with this person? Does their approach sound like it will meet my needs and be healing for me? Did I feel comfortable in their presence? Did I like them?

   
   

   At Expansive, we offer free consultations to anyone who requests one. Simply text our office manager once you’ve dialed in on the therapist you’re interested in working with.

   
   

   
   

5. Trust your gut

   
   

   At the end of the day, the best resource you have for selecting the right match is your own body. Your gut will usually tell you which person feels right on a basic level, and it’s important to trust that information and not discard it.

   
   

   We can get a bit lost in all the details during the selection process, but healing only happens when trust is established, and your gut is very in tune with who can be trusted.

   
   

   Listen to yourself first and foremost.