I Can't Find A Psychologist Near Me: What Are My Options?

If you’ve been looking for an in-person therapist near you, you may have noticed that many therapists across the country are currently not accepting new clients, and some have even closed their waiting lists. Though mental health services were already strained before the pandemic, the number of people seeking therapy since 2020 has exceeded the capacity of in-person service providers. If you’re looking for a specialized therapist, or you cannot afford the cost of in-person therapy, it can be even more challenging. There are other options, though, including crisis text lines, peer support groups, and online therapy from licensed professionals. 

Why it can be difficult to find a therapist 

If you’ve been looking for a therapist recently, you’ve probably encountered some challenges, from providers not having enough appointment times, to not providing the unique care you need. Here are some of the likely reasons you may be finding it difficult to access in-person therapy services: 

Greater demand for services

Pandemic-related stress and reduced stigma surrounding mental healthcare are contributing to an influx of demand for mental health services. According to the American Psychological Association, nearly 75% of licensed psychologists who treat anxiety have seen an increase in demand since the start of the pandemic. To keep up with demand, some in-person therapists began offering after-hours appointments, but 30% still reported that they could not meet the needs for therapy. 

You live in a rural area

There are several reasons why living in a rural area can make it more difficult to access mental health services. For example: 

1. If you live in a small community, you may experience stigma if you are seen walking into a therapist’s office. 
2. Many rural areas are experiencing shortages in mental healthcare professionals, partially due to low reimbursement rates making it more appealing for providers to services metropolitan areas. 
3. Most people in rural areas rely on personal transportation to attend therapy sessions. If you are disabled or you do not have access to a car, it may be more difficult to travel to appointments. 

Even if you can find a therapist, it’s often challenging to access culturally competent care in rural areas. 

High prices

If you have health insurance, your insurance companies’ policies and reimbursement rates may be too low for therapists to run their business, which can lead some therapists to only accept clients who can pay out-of-pocket. 

To accommodate people who cannot afford out-of-pocket costs, many therapists offer sliding scale payment, and community mental health centers often provide discounted rates on in-person therapy. However, these practices often have long wait-lists. For example, The Washington Post reported on a case in 2022, where a hospital had 880 people on its psychiatric services waiting list. 

Not enough therapists you can relate to

The American Psychological Association reported that, in 2015, 86% of psychologists in the U.S. were White. Though diversity is improving, most in-person therapists are still White. And, for BIPOC communities, it can be particularly important to build rapport with a BIPOC therapist, given the long history of structural racism, institutional bias, and mistreatment in healthcare.

If you’re looking for a therapist who will understand and/or identify with your culture, sexual orientation, gender identity, race, or mental health condition, you will likely have more options with an online format. 

What to do when you cannot access therapy near you

Instead of giving up on mental health services, you may want to consider some of the following options, many of which are more accessible than in-person therapy: 

Talk to another type of provider 

There are many types of mental health professionals who may offer therapy, including psychologists, psychiatrists, social workers, and counselors. Religious counselors often are not required to have legal licensing or certification, but you may find their support helpful. 

Your primary care physician may have some basic training in mental healthcare, and they are often able to provide some guidance, prescribe medications, and/or get you a referral. 

Call a hotline or text a crisis line

Consider calling a hotline if you are experiencing a crisis or want to talk to someone about your mental health concerns. Though they do not offer emergency care or act as a substitute for therapy, they can help de-escalate crises and connect you to local resources. There are many different types of hotlines specializing in different types of support. But you can always reach out to the National Suicide Prevention Lifeline (1-800-273-8255) or Crisis Text Line (text BRAVE to 741741). 

Prioritize self-care

While you’re on a waiting list for therapy, you can take some steps to improve your mental health on your own. While these are not a replacement for therapy, many people find them helpful: 

Research shows that healthy lifestyle practices, such as getting routine exercise, practicing meditation or mindfulness, reducing consumption of caffeine and nicotine, eating a balanced diet, and getting enough sleep each night can improve your mental health. 

Additionally, if you feel as though you are languishing, you might want to mix things up a bit by taking a long bath, going on a morning walk in a new place, gratitude journaling every day for a week, or listening to a new song.

Try a mobile app or read a book

A 2021 study of 2,158 college students found that mobile apps can be effective in reducing some symptoms of stress, anxiety, depression, and substance use. Some apps to consider trying include Calm, Headspace, Moodfit, and Shine. 

If mobile apps are not appealing to you, you might want to try reading a wellness book written by a licensed medical professional or therapist, such as Unwinding Anxiety, The New Normal, Social Justice Parenting, and Poetry Rx. 

Find a support group

Even if you can't find a psychologist in your area, you may be able to find a local support group. While they may not provide the same level of individualized attention as one-on-one therapy, many people benefit from the insight, advice, and sense of community that support groups can offer. 

You can use the Anxiety and Depression Association of America website to find a support group near you.

Get in touch with an online therapist

For many, online therapy can be as effective as in-person therapy. For example, a 2022 review and meta-analysis found that online cognitive behavioral therapy (CBT) significantly reduced symptoms of depression and anxiety. 

Additionally, a 2017 review found that online therapy is often more cost-effective, offers greater access to culturally-competent care, and generally has shorter waiting lists than in-person therapy. With online platforms like Regain, most clients are matched with a licensed therapist within 48 hours, making it a good alternative to in-person therapy.  

Takeaway 

If you’re finding it difficult to establish care with a therapist right now, you’re not alone. Between a surge in the number of people seeking mental health services, fewer therapists accepting insurance, and lack of diversity in mental health professionals, it can be challenging to get the help you need. 

Despite this shortage, there are still services you can access. In addition to self-help resources, you may be able to find a local support group, or you can sign up for online therapy. Online CBT is shown to effectively address the symptoms of many psychiatric disorders, and it’s generally more affordable than in-person therapy.