Ask an Expert — Four Tips to Help You Find the Right Therapist

Whether you’re struggling with significant distress, navigating life changes or simply looking to grow and improve, therapy can be a transformative experience. However, finding the right therapist can feel daunting.

The Utah State University Extension Health Extension: Advocacy, Research and Teaching (HEART) Initiative brings together USU Extension faculty and experts to address crucial topics related to emotional well-being. Recently, HEART faculty addressed the topic of therapy — when it may be beneficial, what to look for in a therapist, and how to find the right fit.

Consider their tips to help you navigate the process.

1. Know when to seek therapy.Therapy is recommended for individuals facing challenges with addiction, those in abusive relationships, those with symptoms that interfere with daily life, or those who experience suicidal thoughts. It can also benefit those seeking personal growth or emotional regulation.
2. Put in the work to find the right fit.The client-therapist relationship is crucial to successful therapy outcomes. Studies show that the relationship with a therapist accounts for about 30 percent of the variance in client outcomes. It is also important to seek a therapist who is an expert on your specific challenges, such as addiction, trauma or relationships.
3. Explore resources to help you find a therapist. Some options include asking for personal referrals from trusted friends or family, discussing it with your doctor, or searching through directories like Psychology Today to filter by location, specialty and insurance. Keep in mind that there are often lower-cost alternatives available, such as sliding scale fees, employer assistance programs and university clinics.
4. Don’t become discouraged as you navigate the process. Finding the right fit can truly change your life. Trust your instincts, and if the connection doesn’t feel right, it’s OK to explore other options. Many therapists provide free consultations to help clients assess compatibility. Even if a previous experience with a therapist was negative, don’t let that define your view of and willingness to seek therapy.

USU offers a variety of mental health services for working with licensed therapists. The Sorenson Legacy Foundation Center for Clinical Excellence, a community-facing clinical services facility located on the Logan campus, is now providing one-hour, single-session consultations free of charge.

All mental health services are provided by licensed clinicians who work as psychologists or marriage and family therapists from the Emma Eccles Jones College of Education and Human Services or licensed clinical social workers from the College of Humanities and Social Sciences. Fifth- and sixth-year graduate students also provide therapy services as part of their training and are supervised by licensed clinicians.

Residents of Cache, Box Elder and Rich counties are encouraged to participate in the complimentary service in person. However, the Sorenson Center is equipped to deliver telehealth sessions to anyone over 18 in Utah and Idaho.

For further information on the mental health services offered, contact Alicia Richmond, director of communications for the Emma Eccles Jones College of Education and Human Services, Alicia.richmond@usu.edu.

For further information on matching yourself to the right therapist, the HEART team provides the video, How to Find the Right Therapist.