Lesson 4: Finding the Right Therapist

If you’ve never seen a professional counselor, you might wonder what to look for. Ultimately, you should find a therapist you feel comfortable with and trust.

That being said, there are some essential qualities you should be on the hunt for.

• They should be trauma-informed: Ask your potential therapist if they’ve had any trauma-specific training. Those who have understand how trauma affects the mind and the body. They also should be familiar with the modalities mentioned previously.

• They have empathy and withhold judgement. The are active listeners and will validate your experience. You should feel safe with them.

• They prioritize trust-building and rapport. You want your therapist to feel like your partner.

• They use grounding and containment strategies to prevent re-traumatization.

• They respect you for who you are: your race or ethnicity, your sexuality, your religion, etc.

• They set and maintain clear boundaries.

• They adapt their methods to your needs and your pace. You shouldn’t feel pushed in your recovery.

 Looking for the right therapist is a worthwhile investment of time. We’re talking about your future well-being and recovery! You may need to “shop around” for that person. Many people don’t stick with the first counselor they meet.

Asking a lot of questions can help you hone in on the right person for you. Microsoft Copilot provided me an interview checklist for trauma therapists.

If you’re shopping for a therapist, consider asking these questions:

• How do you create a safe environment for clients who’ve experienced trauma?

• What steps do you take to prevent re-traumatization during sessions?

• How do you handle pacing if I feel overwhelmed?

• What trauma-specific training or certifications do you have (e.g., EMDR, Somatic Experiencing, DBT)?

• Which therapeutic modalities do you use most often with trauma survivors?

• How do you decide which approach is right for each client?

• How do you involve clients in setting goals for therapy?

• What’s your philosophy on client autonomy and empowerment?

• How do you balance guiding me with letting me lead my own healing journey?

• How do you ensure your practice is inclusive of diverse identities and backgrounds?

• Can you share how you adapt your approach to different cultural or personal contexts?

• What is your availability and typical session length?

• Do you offer crisis support between sessions?

• How do you measure progress in trauma recovery?

The right therapist should make you feel safe, heard, and empowered, while offering trauma-informed expertise that meets your needs.