"I feel like I'm drowning. How do I find a therapist?" 5 Tips for Getting the Help You Need (And Deserve)

Embarking on the journey to mental health and well-being is a courageous step, and one that can seem quite daunting. Luckily, the process to find a therapist doesn't have to be as overwhelming as you think.

Here are 5 Tips for Finding a Therapist

1. Go to Your Insurance Website

   • Do a “Provider Search” on your insurance website for the terms "counseling" or "psychotherapy" to generate a list of counselors or therapists in your plan. The term “psychiatry” is generally for medication management services.

2. Search PsychologyToday.com 

   • Narrow down a list of therapists near you. The website allows you to use many different filters to do this, including by location, insurance, gender, specialty areas, specific populations, etc.

3. Search the Postpartum Support International Provider Directory

• Find local in-person or telehealth perinatal mental health specialists (for therapy and medication services) near you

1. Talk with your PCP or OBGYN

   • You are likely not the first person to ask them for a therapy referral! Medical practices may provide a direct referral or provide you recommendations

2. Word of Mouth

   • Talk with trusted family or friends and ask if they have any positive experiences themselves, or know of others who have found helpful treatment

   • Personal recommendations to find a therapist often provide valuable insights into their specific style and personality too

Other Considerations Once You Call for an Appointment with a Therapist:

• Finding a "Good Fit"

  • Treat the first session as an interview to assess if the therapist aligns with your needs and values

  • Ask about their therapeutic approach, experience with your specific concerns, and what the treatment process looks like

  • It typically takes a few sessions to see if it will be a good fit moving forward, so don't base your entire decision to work with them on just the first appointment, however, listen to your gut if it still doesn't feel like a match

• Finances

  • Inquire about fees and payment options upfront

  • Some practices offer sliding scales based on income level

  • Get familiar with your insurance coverage and any deductibles or copays so these are not a surprise later!

Once you get familiar with how to find a therapist, it will be come much easier than you think. A "good fit" should be a provider who makes you feel listened to, supported, and will also be honest and direct with you about what they assess to be going on.

You are worth the time, the effort and the support!

Congratulations for taking the next step to take care of YOU.

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About the Author:

Olivia is a board-certified Psychiatric Mental Health Nurse Practitioner and is Perinatal Mental Health Certified through Postpartum Support International. She has a huge passion for maternal mental health. She has experience working as a mother infant nurse and providing psychiatric treatment to those in all stages of the perinatal journey. Olivia believes every mother should be educated on how to care for their mental health before, during and after pregnancy. She believes "Mommy's Mental Health" is a movement; one that calls attention to the physical and emotional struggles mothers go through and one that opens the door to conversations with families and friends.