Sliding scale therapy is a payment system used by therapists and mental health professionals where the cost of therapy sessions is adjusted based on a client's income or financial situation. Because cost is one of the biggest barriers to entry this makes therapy more accessible to individuals who may not be able to afford the standard rate.

Congratulations on starting this journey and investing in yourself! Finding the right therapist can feel overwhelming, but breaking it down step by step can make the process more manageable. Here's how you can start:

1. Figure out your goals for therapy.

What type of support are you looking for? Consider if you want help with anxiety, depression, trauma, relationship issues, or career stress, etc.

Therapist preference: Do you prefer a specific gender, cultural background, or specialization.

2. Budget

Insurance coverage: Check if your health insurance covers therapy and what your out-of-pocket cost would be.

Sliding scale options: If you don’t have insurance or have a limited budget, consider therapists who offer a sliding scale.

Free or low-cost services: Some community organizations or non-profits offer free or low-cost mental health services.

3. Search for Therapists

Online Directories:

• Psychology Today has a comprehensive therapist directory where you can filter by location, specialization, and insurance.

• Therapy for Black Girls focuses on culturally competent care for Black women.

• Open Path Collective offers affordable therapy through a network of professionals providing lower-cost options.

Ask for referrals: Reach out to friends, family, or your doctor for recommendations.

4. Schedule a Consultation

Most therapists offer a free consultation or a low-cost introductory session to see if it’s a good fit. Use this opportunity to ask questions about their approach, experience, and availability.

5. Evaluate the Fit

Trust your gut feeling during and after the first session. A good therapeutic relationship is key to making progress, so don't hesitate to try another therapist if it doesn’t feel right.