A Step-by-Step Guide to Figuring Out What You Want In Your Future Therapist
By Dr. Mary Kate Roohan
Are you struggling to find a therapist in California? I get it. Finding a mental health provider who is available, likable, and within your budget is a daunting task.
There are so many OPTIONS to choose from – a recommendation from a friend, a local therapist with an office close to where you live, online therapy, mental health organizations that provide supportive services, or even therapy apps.
The whole process might leave you feeling like you are being bombarded with options, which is both frustrating and overwhelming. Precisely what you do NOT want when you are looking for a therapist in California to help you experience LESS stress…
Do any of the following resonate?
”How in the world do I find the right therapist? ”
“I just feel so OVERWHELMED and confused by everything.”
“I don’t even want to get out of my bed… let alone google “therapists in California.”
I feel you. I mean, there are 17,890 therapists in California– it does feel like searching for a needle in a haystack. Especially when you are suffering from symptoms of depression or anxiety about relationships and haven't been out of your night pajamas for the last three days. But don’t lose hope. I’ve got your back.
Searching for a therapist in California may feel like finding a needle in a haystack, but this guide can simplify the process for you.
While I may not be able to decrease the amount of options, I can provide you with some guidance on how to find a therapist who could be a great fit for you. Hang in there while I break down the details of the process – my hope is that you can take the next step to find your therapist match after you finish reading (or skimming through… I know how it goes) this guide.
Step 1: Assessing Your Needs
First things first - what do you need? Maybe you are feeling depressed or unlike yourself. Maybe you are UNHAPPY with your career or going through a ROUGH PATCH in your relationships. You could be feeling overwhelmed by the inner critic that never wants to be quiet.
You can start by asking yourself:
What do I want to work on?
What are the difficulties and challenges am I facing right now that could benefit from professional help?
What do I hope to get out of therapy?
Am I ready for change?
Discovering your needs is the first step towards finding the right path to healing and self-improvement.
It’s also important to remember that it’s hard to know what you even want. I mean… if you were really clear about your needs, you would probably find a way to meet them, you know? So, have some compassion for yourself in this process.
If you begin to feel overwhelmed as you attempt to determine your needs, try to use one of my favorite strategies from Acceptance and Commitment therapy. It’s called DEFUSION, and it helps you to separate yourself from all of the emotions and thoughts you are experiencing.
"I am having the feeling of... [insert emotion, mad-lib style]”
“I am having the thought of… [insert thought, mad-lib style]”
“I am having the memory of… [insert memory, mad-lib style]”
““I am having the sensation of… [insert physical sensation, mad-lib style]”
By creating a little distance from yourself and your internal experiences, you can start to see the whole picture a little more clearly.
Keep in mind that when your emotions are heightened, this can be difficult to do! You may be experiencing simultaneous physiological sensations, RACING thoughts, and urges. Just do the best you can. In therapy, you will learn how to practice strategies like defusion so that they are easier to apply to your life.
Finally, it’s important to remember that you can schedule a session with a psychologist in Pasadena without knowing what you want out of therapy. You can let your therapist help you figure it out. Sometimes, we just need to act to get where we want to go.
Step 2: Researching Different Therapy Approaches
Just like other aspects of your life, therapy isn't a ONE-SIZE-FITS-ALL solution. You have to understand that you are unique and have your distinct needs. This is why there are different THERAPY APPROACHES.
It's not about one approach being superior to another; it's more about what works for each individual. Sometimes, combining approaches can be the most effective.
So if you have a sense of, ‘What is going on with me?’ or ‘What I’d like to address in therapy,’ you can take a step further by researching what type of therapy might be most useful for you.
If you are having a difficult time regulating your emotions and are noticing that your inner critic is loud, the third-wave behavioral therapist could be a great choice for you.
For example, Dialectical Behavioral Therapy(DBT) can help you regulate your emotions and improve your relationships. Acceptance and Commitment Therapy (ACT) can help you understand where you are avoiding parts of your life and guide you to change your relationship to your inner experiences and provide you with the skills you need to gain a sense of agency over your own life.
Researching different types of therapy can help you determine which one aligns best with your needs
If you have been to therapy before and felt that you got stuck, the creative arts therapy might be right for you. Drama Therapy, which involves techniques such as writing, storytelling, or role-playing, can help you delve a little deeper into what is going on with you and help you reach your therapeutic goals.
If you grapple with unresolved, deep-seated trauma, you might be interested in checking out psychologists in Pasadena who focus on Eye Movement Desensitization and Reprocessing Therapy (EMDR). This treatment approach allows you to reprocess traumatic events and can take the “sting” out of some of the difficulties you’ve experienced in the past. Hot tip: You can learn more about EMDR in this blog post.
If you find that you keep repeating patterns in your life, psychodynamic approaches to therapy may be an excellent option for you. This approach to therapy may help to shed light on some of the unconscious processes that may be impacting the way you think and behave.
STEP 3: Asking Someone You Trust
When looking for a therapist in California, it can be helpful to seek advice from a close friend, associate, or family member. Ask the people in your life who go to therapy what their experience is like. You can also ask them what approaches to therapy their mental health provider uses.
You may notice some anxiety or shame coming up when you think about talking to other people about therapy - You’re not alone. There is a stigma around mental health - thankfully, that stigma is being challenged and people are beginning to understand the importance of taking care of our psychological health. The people you love may have also had some of these feelings before they went to therapy - talk to them about their experience.
Relying on your close circle can be a great starting point to find a great therapist in California.
Conclusion: Take the Next Step to find your California Therapist
Figuring out what you need in a therapist can be a DAUNTING and time-consuming process, particularly given the current shortage of psychologists in Pasadena. The process can be overwhelming for many reasons, including that it’s hard to know what you want!
Journey to finding a psychologist in Pasadena can be daunting but its worth the effort.
Once you've made the IMPORTANT decision to work with a therapist, remember that finding the right match is like embarking on a personal journey to well-being. This path may be challenging, but with the right guidance, you can achieve the peace and healing you seek.
If you're overwhelmed by the daunting task of finding the right therapist in California, or if you want to skip this process, don't worry. You can schedule a free 15-minute call with me, and I'll assist you in identifying your needs and finding the best approach for you.
Want to know more about the author?
Hi, I'm Dr. MK! I am an inquisitive, playful, warm, psychologist in Pasadena who empowers people to live the life they WANT to live. I provide care for individuals who may experience emotions that feel out of control, engage in behaviors that make things worse, worry about what others are feeling and thinking, and feel exhausted in life.
If you are interested in some free guides and resources, feel free to sign up for my newsletter!
