“…the sole purpose of human experience is to kindle a light in the darkness of mere being.”
–Carl Jung
One of the most popular statements I see in online discussion boards, or get asked is “How do I find help?”
The holiday season can be a time of joy, connection, and celebration—but it can also bring stress, grief, or feelings of loneliness. For many, the added emotional weight of the season serves as a reminder to seek professional support, such as starting therapy. However, the process of finding a therapist, especially during the busy holiday season, can feel overwhelming.
The good news? Taking the first steps to find a therapist during this time is achievable with a bit of planning and patience. Here’s a guide to help you navigate the process.
1. Reflect on Your Needs
Before beginning your search, take time to identify what you’re looking for in therapy:
- What’s bringing you to therapy? Are you dealing with holiday-related stress, anxiety, grief, or long-term concerns?
- What type of support feels right? Do you prefer individual, couples, or family therapy?
- Do you have specific preferences? Consider factors like the therapist’s gender, age, cultural background, or approach to therapy.
This self-reflection will make it easier to narrow down your options and find someone who aligns with your goals.
2. Start with Your Insurance or Budget
If you have insurance, check your provider’s directory for in-network therapists. Many insurance companies offer online search tools that let you filter by location, specialization, and language. Your insurance card may have a client portal website listed on the card, or has been sent to the email on file after you signed up, where it lists your benefits. Otherwise there will be a number to call and they can assist you further.
If you’re paying out-of-pocket and have a tight budget or are in a difficult financial place,
- Look for sliding-scale therapists who adjust fees based on income.
- Use platforms like Open Path Collective, which connects individuals with affordable therapy options.
If you are seeking to not use insurance, you can ask providers if they have a cash rate, the provider may still want to verify that your insurance will allow you to opt out – as not all insurances will allow you to.
If you find an Out of Network provider – you can talk to your insurance regarding “out of network benefits”. some will accept a “superbill” a special reciept stating the services and amount you paid, and may or maynot reimburse you all or some of the session cost.
3. Use Online Directories
Online directories make it easy to search for therapists by specialty, location, and availability. Some popular platforms include:
- Psychology Today: Offers a comprehensive directory with filters for various needs.
- Mental Health Match: A comprehensive directory that will allow you to fill out a survey and match you with providers matching those needs.
- MdLive or Teladoc: Connects you with online therapists or medical doctors for virtual sessions.
These tools often include therapist profiles, so you can learn more about their approach and expertise before reaching out.
4. Leverage Word of Mouth
Sometimes, the best recommendations come from people you trust. If you’re comfortable, consider asking friends, family, or colleagues if they know of a therapist they recommend.
Alternatively, your primary care physician, clergy member, or school counselor may have a list of local therapists or resources to share.
5. Be Patient with Holiday Schedules
Therapists often experience higher demand during the holidays and may have limited availability due to travel or personal commitments. If you can’t schedule an appointment immediately:
- Ask to be waitlisted: Many therapists maintain cancellation lists and can fit you in sooner if a spot opens.
- Book for January: Starting therapy in the new year can still set you up for a strong start.
- Consider interim support: Hotlines or crisis chat services can provide immediate assistance while you wait.
6. Prepare for Your First Contact
Once you’ve identified potential therapists, reach out by phone or email. Be prepared to share:
- A brief summary of why you’re seeking therapy.
- Your preferred schedule and whether you need in-person or virtual sessions.
- Any questions about fees, insurance, or the therapist’s approach.
If you don’t hear back right away, don’t be discouraged—this can be a busy time of year for therapists. Following up after a few days is perfectly acceptable.
7. Explore Immediate Coping Strategies
While waiting for therapy to begin, consider other ways to support your mental health during the holidays:
- Practice self-care: Engage in activities that relax and recharge you.
- Set boundaries: Protect your time and energy by saying no to unnecessary obligations.
- Seek support groups: Many communities offer holiday grief or stress management groups.
8. Give Yourself Grace
Starting the search for a therapist during the holidays can feel like one more thing on an already full to-do list. Remember: the fact that you’re taking steps to prioritize your mental health is a meaningful accomplishment in itself.
Even if you don’t find a therapist immediately, you’re laying the groundwork for healing and growth. Be kind to yourself as you navigate this process.
A Final Note
The holidays are a time of heightened emotion for many, but they can also be an opportunity to reflect on your well-being and take proactive steps toward care. Whether you start therapy now or prepare to begin in the new year, prioritizing your mental health is a powerful gift you can give yourself.
Have questions or need help getting started? Have any other directories to share? Let’s discuss in the comments!
