Finding the Right Therapist: How to Know Which Therapy Approach is Best for You

Taking that first step toward therapy can feel overwhelming. There are so many different types of therapeutic approaches out there, and it can b

e hard to know where to start. Whether you’re dealing with anxiety, depression, relationship issues, or just need someone to talk to, finding the right therapist is key to improving your mental health. But with so many options, how do you choose the best one for your needs? At Elevated Counseling & Wellness, we understand how important it is to find a therapist who’s the right fit for you. In this post, we’ll walk you through some of the most common types of therapy, explain how to find the best therapist for your situation, and help you take that important step toward a healthier mind.

Understanding Different Types of Therapy

When you're searching for a therapist near me, one of the first things you’ll notice is the variety of therapy approaches available. Different types of therapy are designed to help with different challenges, and the approach your therapist uses can make a big difference in your experience. Here are a few common types of therapy and when they might be best for you:

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is one of the most widely used forms of therapy. It’s highly effective for treating issues like anxiety, depression, and phobias. The basic idea behind CBT is that our thoughts, feelings, and behaviors are connected. By changing negative thought patterns, we can change how we feel and act. In CBT, your therapist helps you recognize and challenge distorted thinking patterns that are contributing to your emotional distress. The process is structured, and you’ll often have "homework" between sessions to practice new skills.

Best for: People dealing with anxiety, depression, or specific phobias.

Example situations: If you constantly find yourself thinking “I’m not good enough” or “something bad is going to happen,” CBT can help you reframe these thoughts into more positive, realistic ones.

Dialectical Behavior Therapy (DBT)

Dialectical Behavior Therapy (DBT) was originally developed to help people with Borderline Personality Disorder (BPD), but it’s now used to treat a variety of conditions, including mood swings, self-harm behaviors, and suicidal thoughts. DBT combines cognitive-behavioral techniques with mindfulness and acceptance strategies. DBT focuses on teaching skills in four key areas: mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness. This therapy is especially helpful for individuals who have trouble managing intense emotions.

Best for: People who struggle with emotional regulation, mood disorders, or self-harm behaviors.

Example situations: If you have difficulty controlling your anger or often feel overwhelmed by your emotions, DBT can help you develop better coping strategies.

Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) is a mindfulness-based therapy that encourages individuals to accept their thoughts and feelings instead of fighting them. The goal is to focus on what matters to you and take actions that align with your values, even when it's uncomfortable. ACT can be especially helpful for people who feel stuck in life or overwhelmed by negative emotions. Instead of avoiding difficult feelings, ACT teaches you to acknowledge them and still move forward with purpose.

Best for: Those dealing with anxiety, depression, chronic pain, or feelings of being stuck in life.

Example situations: If you’ve been feeling trapped by your emotions or by a sense of hopelessness, ACT can help you accept these feelings and still take positive steps forward.

Choosing a Therapist That Fits Your Needs

At Elevated Counseling & Wellness, we understand how important it is to find a therapist near me who aligns with your personal needs and therapy goals. Here are a few tips to help guide you in finding the right therapist for you:

1. Research Their Qualifications

Make sure your therapist is licensed and has experience in the areas where you need support. For example, if you’re looking for anxiety treatment, you’ll want a therapist who specializes in treating anxiety disorders.

2. Match Their Approach to Your Goals

Think about what you want to achieve in therapy. If you’re looking for tools to manage negative thoughts, a therapist who specializes in Cognitive Behavioral Therapy might be the right fit. If emotional regulation is a challenge, someone trained in DBT could help.

3. Consider Practical Details

You should also consider things like location, cost, and availability. Does the therapist accept your insurance? Are their hours convenient for you? At Elevated Counseling & Wellness, we offer flexible scheduling and work with various insurance providers to ensure our clients can easily access mental health services without added stress.

4. Don’t Be Afraid to Ask Questions Before committing to a therapist, don’t hesitate to ask questions. Many therapists offer free consultations to help you determine if they’re a good fit for you. Some questions you might ask include:

How do you approach therapy?
What can I expect from our sessions?
How long do you typically work with clients?
Have you worked with people facing challenges like mine before?

What to Expect in Your First Therapy Session

If this is your first time in therapy, it’s normal to feel a little nervous. Here’s what you can typically expect during your initial session:

1. Intake and Assessment Your therapist will ask a lot of questions to get a better sense of your background, what brought you to therapy, and what you hope to achieve. This intake process may feel a bit like an interview, but it helps your therapist understand your needs and create a treatment plan that works for you.

2. Setting Goals After the initial assessment, you and your therapist will work together to set goals for therapy. These goals will guide your sessions and give you a way to measure your progress over time. Be honest about what you want to achieve, whether it’s managing your anxiety, improving relationships, or simply feeling better.

3. Building Trust Building a strong relationship with your therapist is essential. The first few sessions will focus on getting to know each other and establishing trust. Don’t feel pressured to dive into your deepest issues right away—take your time and go at a pace that feels right for you.

Finding the right therapist and therapy approach can make all the difference in your mental health journey. By understanding the different types of therapy, knowing how to choose a therapist near me, and preparing for your first session, you can take a big step toward improving your emotional well-being. If you’re ready to begin your journey, Elevated Counseling & Wellness is here to help. Our team of compassionate therapists will work with you to find the approach that best supports your needs. Therapy can be a powerful tool for living a healthier, more fulfilled life, and we're here to guide you every step of the way.