Finding a Therapist

In 2020, the U.S. Department of Health and Human Services reported that 1 in 5 U.S. adults received treatment for mental health issues. Specifically, 13.4% of adults aged 18 to 44 took the step of engaging in some form of talk therapy with a therapist or counselor.^[1] Whether you’ve experienced this process yourself or are entirely new to it, it’s understandable to feel a bit daunted when it comes to finding the right counselor.

Don’t be discouraged—there’s a world of care out there ready for you, and a few tips can make your journey smoother!

The therapist demographic landscape, according to the 2022 Bureau of Labor Statistics, is 87% White, 8% Hispanic, 5.8% Black, and 3.2% Asian. Women make up 75% of the workforce in the field of psychology.^[2] On college campuses, White counselors represent 61% of counseling staff, with Black therapists comprising just 13%.^[3]

A Need for Cultural Competence

Misdiagnoses can occur in the absence of cultural sensitivity. For instance, a 2018 Rutgers University study found that Black men expressing symptoms related to mood disorders or PTSD were often erroneously diagnosed with schizophrenia.^[4] LGBTQ+ clients too are often on the receiving end of subpar care due to stigma, discrimination, or misunderstandings. Researchers Rees, Crowe, and Harris (2021), didn’t imply that LGBTQ+ clients should only see LGBTQ+ therapists; instead, they emphasized the need for therapists to demonstrate self-awareness of personal and societal LGBTQ+ biases, prejudices, and stigma, show an understanding of critical LGBTQ+ healthcare and psychosocial issues, and ensure that they follow professional ethical guidelines and standards of care.^[5]

Therapists must recognize their biases and be well-versed in diverse psychosocial issues, whether these concern race, culture, disability, economic status, or other factors.

How to Find a Therapist

So, how do you find a culturally competent therapist who understands your background and identity? An obvious way to learn about a therapist is to get recommendations from friends, relatives, or teachers. If you are at a college or university, your institution or health center may have resources or counseling available to you as a student.

You can also find a database of therapists who carry your insurance or reach out to city-sponsored treatment centers or nonprofits. Several organizations provide therapist databases for search convenience like this Find a Therapist tool from Psychology Today, this APA psychologist locator, specialized directories like the Black Virtual Wellness Directory, and resources from the National Alliance on Mental Illness (NAMI) can also be of assistance.

Remember, the therapy relationship is a blend of intimacy and professionalism. It’s worth the time and effort to find someone you can trust and converse with honestly and openly. Many therapists allow for a no-cost initial interview (15-20 minutes) before starting therapy. This time is yours to explain your issues and goals, and ask questions about their therapy approach, their training, or anything else that matters to you.

Questions for Your Therapist

You may want to ask questions like:

• Questions about the therapy process: What will a typical session look like? How do you approach therapy, and why do you approach therapy this way? What will you expect me to do, aside from meeting with you?
• Questions about the therapist: What is your background or training? Have you been in therapy yourself? If so, what did you learn from that process that has helped you as a therapist? What do you think are your particular strengths or weaknesses as therapist?
• Questions about relating with you: Have you worked with clients experiencing similar symptoms as my own? Have you worked with clients from different cultural/religious/racial/ethnic/economic/sexual backgrounds? In what ways do you practice cultural competence?
• Practical questions about counseling: How long is a session? How many meetings, or weeks, or months do you expect therapy to continue? How much will therapy cost and, if relevant, can you make any accommodations for my particular financial situation? How will I know that we are making progress or that we are reaching the goals of this therapy? If I am concerned about the progress we are making, how do I ask you about my concerns?”

Finally, if therapy isn’t progressing as you hoped, it’s okay to voice your concerns with your therapist. If you feel the need to make a change, it’s entirely normal to end the relationship. The common advice is to try at least 3 or 4 sessions before deciding, but ultimately the choice is yours.

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