This is a guide for anyone who’s decided they need (or might need) therapy, but they don’t know how to find or choose a therapist.
Step 1: Think about your needs
Start by thinking about why you have decided to get therapy.
Do you want to learn techniques to manage stress, anxiety or depression?
Are you going through a tough time and need support?
Is there something that happened to you in the past that is impacting your present life?
Have you discovered something new about yourself, and need to talk it over with someone?
You might have decided to seek therapy for any one of those reasons, or multiple reasons, or maybe a different reason altogether. When you’re looking for a therapist, it’s good to know why, because then you can make sure that the therapist you choose is able to help you with the things you need help with.
You should also think about what sort of person you would feel most comfortable talking about your problem with. Some people might feel most comfortable talking to men, or to women, or to non-binary people. Some people feel most comfortable speaking to someone who is part of their culture or religion (or someone who is not part of their culture or religion). Some people have life experiences that are very stigmatised, and might feel most comfortable talking to someone familiar with those experiences. Think about what would make you feel most comfortable, and keep those things in mind when you search for a therapist.
You also need to think about whether you need your therapist to have any particular qualifications. For example, if you need a report written for Centrelink, you might need your therapist to be qualified as a psychologist.
It is up to you how important each of these aspects are when you are choosing a therapist, and whether or not you want to compromise. It is your right to decide which therapist you talk to.
Step 2: Think about your budget
As a rough guide, individual therapy may cost anywhere between $60 to $600 per session, with most therapists charging between $100 to $300 per session. (Prices in Australian dollars.) Most therapists typically provide therapy with one session per week or per two weeks. Sessions typically take 50 minutes or one hour.
You are not required to meet the typical schedule – if you want sessions more or less frequently, or for a different length of time, it’s ok to ask therapists for this.
If you are unable to afford therapy at those rates, you still have options! You can search for low-cost therapy, or “sliding scale” therapy, which is a lower price for therapy that is offered to people who cannot afford the usual cost of therapy. Some religious or charity groups offer free or very low-cost therapy through their organisations, so it is worth exploring what is on offer through any groups you are already connected with. Health co-ops may also provide lower-cost options for therapy.
In addition, you can search for therapy options you do not have to pay for yourself.
In Australia, many workplaces offer employee assistance programs (EAP), which provide short-term therapy to employees. This is a good option if your problem is something you can address within that timeframe, or if you are unsure about whether you need long-term therapy. You can ask your workplace if you need more information about this option.
For therapy that is not attached to your workplace, in Australia, you can visit your GP and get a mental health care plan. A mental health care plan will mean you can get Medicare rebates for up to 10 sessions from some types of therapists, and sometimes you will be able to find bulk-billing therapists. You can not use a mental health care plan to access certain types of therapy, like seeing a counsellor, though this may change in the future.
If you have private health insurance, they may help pay for therapy. Every private health insurance provider is different, so you will need to examine your policy or contact your health insurance to find out what is covered.
If you have a disability in Australia, and your need for therapy is related to your disability, then you may also be able to use the NDIS to pay for therapy. This depends on many factors, so if this applies to you then it’s worth talking it over with your support coordinator to see if you are eligible, and to understand what types of therapy you can access.
Knowing your options for paying for therapy means you can search more effectively, and you will know if you need to search for a specific type of therapist.
Step 3: Think about what type of therapy you want
There are many different types of therapy, and it is all about individual preference as to which type will be most helpful for you.
If you have never tried therapy before and don’t know what type you want, it’s ok to just choose any therapist, then let them use their expertise to guide treatment. All therapists are trained to provide general therapy and can help you decide if you need any specific treatment.
If you would prefer to choose a specific type of therapy, some things to consider are:
- Have you ever done therapy before? Were there any things you liked or disliked?
- When you imagine the “best” therapy, what types of things do you imagine happening?
- Do you get assigned “homework”?
- Do you talk about your childhood?
- Do you talk about your hopes for the future?
- Do you want to address specific issues and then move on, or do you want to do more in-depth work across many years?
- Is there a type of therapy that is often recommended for your particular problem? For example, if you have OCD, you might choose to find a therapist who offers ERP therapy.
You don’t need to have answers to all of these questions, but any answers you do have will help you narrow down which therapists are most likely to match your preferences.
Step 4: Think about where you want therapy to take place
Some therapists work online, and some work face-to-face. Some offer both options. Within those options, there is even more variety, including text-based therapy, video therapy, traditional therapy, walk-and-talk therapy, and so on.
If you’re doing traditional face-to-face therapy, or walk and talk therapy, you probably need a therapist you can see in person. Think about how far you’re willing to travel, and how often, and search for therapists within that distance.
If you’re happy to do therapy online, you don’t need to search in your local area at all. You can search anywhere in Australia (or even internationally!) to find the therapist that best fits your needs.
If you do choose to search outside your local area, it can be helpful to choose a major city to search in, as many websites require therapists to list a location. In Australia, some useful cities to search for online therapists might be Sydney or Melbourne. If you take this option, remember to double-check the therapist offers online therapy!
Once you know where you are searching, you are ready to begin your search.
Step 5: Search for a therapist
There are lots of websites dedicated to helping people find a therapist. Most of them will have options that let you choose what type of therapist you’re searching for and your budget, and you will be able to read through information the therapist has provided about themselves.
Some places you can search for therapists include:
If you want a therapist who is familiar with a certain cultural or social group, you could ask your group for recommendations, or look for directories maintained by your group. Some directories may be online, and others may only be available at a community centre or through an outreach program.
If you have someone you trust who is familiar with therapists, or who works regularly with the problem that you have, you could also ask them for recommendations.
Step 6: Choose a therapist
After searching and asking for recommendations, you likely have many options for therapists. When you’re looking at each therapist, start by looking at the information listed about them. Do they meet your needs? Is their pricing within your budget? Will they do the type of therapy you want, in the place you want it?
You can also check out their website (if they have one) and read more information about them, their personality, and their approach to therapy. While you read, think about how you might feel when talking to this person, and whether you would be more or less comfortable with this person than with someone else.
When you are happy that this therapist might be a good match for you, go ahead and contact them. Hopefully things will go smoothly from there, but if the first therapist doesn’t work out, remember you can always try another one. It is your right to choose who you get therapy from.
