Schedule a therapy appointment

Check out the step-by-step guide below to get started.

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health & wellness | ▲▲ difficulty | ⏳ 2 hours

Step-by-step guide

OK, let’s get started.

Please note: If you or a loved one is experiencing an emergency or crisis and needs immediate help, call 911 or go to the nearest emergency room. Additional resources can be found here. 

Step 1: Understand your coverage

There are a few ways to find a therapist, so it depends on your current situation as well as your preferences. 

Your first step is to understand what your health insurance does and does not cover. If you work for an employer that provides health insurance, try emailing someone in your HR department to find out this information. Otherwise, you should be able to call your health insurance provider directly to find out this information or visit your health insurance provider’s website. 

Be sure to ask your health insurance provider about your co-pay, which is the amount you would pay out of pocket for a session with a therapist. 

Step 2: Find a therapist (in-person or virtual)

Next, find a therapist that suits you. A couple options to consider: 

  • Health Insurance Provider - You can leverage your health insurance provider to find a therapist in-network either by calling them directly or visiting the website. 

  • ZocDoc - You can use ZocDoc to schedule almost any doctor appointment, including therapy/psychology appointments. When you add your insurance carrier’s info to your account in ZocDoc, you can easily search for available therapists near you. What’s great about ZocDoc is that you are able to read reviews from past clients for each therapist and dig into their background and specialties.

  • Talkspace or BetterHelp - Both are online therapy services that have become quite popular for their convenience. Virtual or tele-therapy has also grown in popularity as a result of COVID-19. We encourage you to check out both Talkspace and BetterHelp (they are competitors) and see which one might be best for you. 

Here are a few resources to help you: 

Step 3: Get your first appointment scheduled

Get your first therapy appointment on the books! During the first session, your therapist may spend time doing an intake to better understand you, your background, your reasons for going, etc. 

Due to this, we highly recommend scheduling at least two therapy appointments before making the decision to pursue it longer-term. If you don’t “vibe” with your therapist in the first session, that’s OK— don’t give up or rule out therapy based on one experience—give it a second try with someone else.

Step 4: Keep these tips in mind

A few tips to make the most out of therapy: 

  • Have an open mind. Do your best to be open-minded before, during, and after.

  • Share as much or as little as you are comfortable sharing. It’s really up to you on what you want to share in a first or second session. Don’t feel pressured to unload everything.

  • Remember it’s OK to be vulnerable and to let your emotions show, if you choose. 

  • Take time to reflect on the session afterward. You may consider journaling about it or talking to a close friend about it.

(For more tips, check out the third link under “Relevant links”) 

Relevant links: