As someone who has expereinced debilitating anxiety myself, I understand how difficult stepping out of your comfort zone and being vulnerable can be. Seeking and contacting therapists can be a very anxiety inducing thing. It also can feel very frustrating, as you want to seek help but the anxiety is getting in the way. It is perfectly normal to feel anxious when seeking out therapy. You may feel concerned about what the process is and how to go about it.

Take it slowly and break it down step by step.

You do not have to do everything at once.

Here are some things to consider when looking around for your therapist.

Read your therapists' bio page, their about me’s, their websites, etc. What stands out to you? It can be as simple as them sharing their experience, their picture, their approach, and the different therapies they offer.

1. Get Curious.

   • Take the time to just browse without any pressure to commit. Get used to reading some therapist bio’s without pressuring yourself to choose any of them. Do this for a few days or weeks, at your pace. Think of it as going to barnes and nobles during your lunch break. You’re there for the Starbucks but you’ll scroll through the architecture section just to take a look. After you have gotten a handle on just simply looking at the profiles. Observe what stands out to you, what did you like, and what didn’t you like.

2. Reach Out

   • After you have gotten a handle on just simply looking at the profiles. Observe what stands out to you, what did you like, and what didn’t you like. When you’re ready, pull up a notetaking app and write out your practice email to send to them. You can also use this template if you’d like.

“Hi (therapists name),

I found you through (place you found them). I am interested in receving therapy services. I am looking for therapy because (short blurb about why you are seeking services). The best way to reach me is (preffered contact method).

Thank you,

(Your Name)

• Send out a two or three messages to therapists you may be interested in. Most therapists (me included) offer free consultations before you commit to working with them. This is the time to ask questions and get answers on anything you are curious about. It’s also a great time to get a feel for how you like the therapist to ensure that it is the right fit.

• You do not have to have anything prepared for this call. It is the therapists job to lead the conversation. Afterwards think on how you felt talking to them. Did you feel welcomed. understood, and seen? Can you imagine yourself expressing feelings to this person? If so most likely they are a good fit for you. If not, it’s okay.

3. Many Therapists in the Sea. It is fine, and normal to meet with a therapist and feel like it’s not the right fit. Explore different options, ask for any recommendations, and you will eventually land on the right therapist for you.

4. Consider What You Can Commit To. There is no set guide to how often you need to see a therapist. It’s different for everyone. When you are first beginning therapy it's recommended to have sessions weekly or bi-weekly. Once you get your foot in the door, converse with your therapist about the schedule that works for you.

Check out my blog post to learn more: What to Ask Yourself Before Starting Therapy

What Are My Next Steps if I’d Like to Work With You?

Book a free initial consultation with me so we can get to know each other. During the call, we will discuss why you are seeking services as well as figure out if this is the right fit for you. You will have the option to schedule a video call or phone call based on your comfort level.

Okay! I did the free initial consultation. Now what?

If you feel that it’s the right fit for you, you can book your first official session whenever you’re ready. I will send you a link with intake and consent forms to the email provided. This will be filled out before your first therapy session. All sessions are done via the provided patient portal. I will send you an email with all the necessary information, outlining the process.

Best of Love in Your Wellness Journey!