How to find a CBT therapist By: Sami Schab, MSW, LSW

The process of finding a therapist can be intimidating. A quick google search will provide you with a sea of amazing therapists, so where do you even start? On a therapist’s profile, you will encounter a section that lists their treatment approaches or style of therapy. This can include a variety of approaches that a clinician may pull from, but what do they really mean and how do you know if a therapist utilizes what may be best for you? Consider what you may want to address in therapy or some general goals. Are you or a member of your family experiencing anxiety, depression, low self-worth, difficulty in relationships, or stressful life changes? Do you or your child struggle with negative thinking or unhelpful patterns of behavior? If your answer is yes to any of these questions, a therapist who uses Cognitive Behavioral Therapy (CBT) maybe a good place to start!

What is CBT and why would I look for a CBT therapist?

Cognitive Behavioral Therapy, often referred to as CBT, is a common form of psychotherapy that is shown it to be an effective treatment for a wide variety of mental illnesses, including depression, anxiety disorders, bipolar disorder, phobias, post-traumatic stress, relationship problems, and many more! CBT can be used with young children, teens and adults. CBT is focused on what you may be experiencing in the here and now, helping individuals recognize unhelpful thoughts and patterns of behavior. CBT aims to help you identify and explore the ways your emotions and thoughts can impact your actions and vice versa. Once you notice these patterns, you can begin learning how to change your behaviors and develop new strategies for coping. A CBT therapist will assist you in exploring a range of coping strategies and new patterns of thinking, continuously working to tailor the experience to your individual needs, as everyone responds differently.

Individuals who undergo CBT show changes in brain activity, indicating that this style of therapy may actually improve brain functioning. Cognitive behavioral therapy has a considerable amount of scientific data supporting its use and many therapists have training in CBT, making it both effective and accessible. So, how do you know which CBT therapist is right for you?

What steps should I take?

Consider your requirements and preferences! The therapeutic relationship can have a significant impact on the effectiveness of therapy and movement towards goals, therefore, it is essential to consider factors that may impact your or your child’s comfortability level with a therapist.

• Gender and Age: Consider if there is a certain gender you would feel more at ease speaking with. Would you like a therapist that is younger, older, or about your same age? If you don’t have a preference, that’s alright too!

• Race/Ethnicity: Would you like a therapist that is affiliated with your owncommunity or has experience working with members of your community? This is something you can ask about later on in an initial phone consultation, or search for on their profile.

• In-person vs. Virtual Therapy and time/location: Would you like to see your therapist in-person or engage in virtual sessions? If you would like to see your therapist in-person, consider their office location and commute when scheduling appointments. If you would like to see your therapist virtually, consider the time of day that you would be available and have access to a private, confidential space.

• Insurance and payment: Inquire with your insurance provider on your coverage and possible cost. If you are planning to pay out-of-pocket, consider what you may feel comfortable with paying ahead of time to ensure that you will be able to engage in therapy for the allotted amount of sessions that you and your therapist see fit. If financial stressors are a concern for you in engaging in therapy, ask your therapist if they offer a sliding scale service.

Once you identify a few CBT therapists that you feel may meet your general requirement, reach out to them to set up an initial phone consultation. Most therapists offer 10-15 minute complimentary phone consultations to learn more about what you are looking for, inform you about their practice, and answer any questions you may have. Here are a couple of questions that may be helpful to ask a potential therapist:

• What is your experience treating people with (your main concerns/goals for therapy)?

  • Many therapists have a toolbox of treatment styles and experience in working with a variety of issues that inform their practice. Inquire about your specific needs to make sure it will be a good fit. For example, if you are struggling with a phobia, you may want to seek out a CBT therapist that also has experience with exposure therapy. Additionally, if you are seeking a CBT therapist for your child who is experiencing anxiety, it maybe beneficial to identify a therapist that also has experience providing play therapy.

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• What may a typical therapy session with you look like?

  • ○ This will give you insight into what the structure and feel of a session maybe. Many CBT therapists will often encourage you to engage in homework between sessions, which will be discussed in the session itself. Consider if what the therapist is describing would be beneficial to your individualneeds and personality.

Lastly, after (or while) you speak with a therapist and you feel it may be a good fit, set up an initial session with them. The first several sessions, you and your therapist will begin to get to know one another and get a better understanding of your needs and goals. After the first few sessions, reflect on your experience thus far and consider if you are feeling understood and heard by your therapist. Not every therapist will be a good fit for you or your situation. If something doesn’t feel right about one therapist, it is more than fine to try with another.

To learn more about AMK’s behavioral therapy programs and team members visit us,You can also click here schedule an intake appointment with an ERP specialist, or contact intakes@amkcounseling.com or call 773-413-9523

Sources:

Psychotherapy. NAMI: National Alliance on Mental Illness.https://www.nami.org/About-Mental-Illness/Treatments/PsychotherapyJoshua E. Curtiss, Ph.D., Daniella S. Levine, B.A., Ilana Ander, B.A., Amanda W. Baker,Ph.D.Cognitive-Behavioral Treatments for Anxiety and Stress-Related Disorders ( 2021)https://doi.org/10.1176/appi.focus.20200045