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Finding a therapist, let alone the one, can take time and determination, especially during the pandemic, when many therapists report that they are unable to meet demand and must turn patients away.

When the New York Times A survey was conducted with 1,320 mental health professionals In November, nine out of 10 therapists said the number of people seeking care had increased. Senator Patty Murray of Washington during a Senate committee session in February to address the nation’s growing mental health and substance abuse problem noted Nearly 130 million Americans live where there is one mental health professional per 30,000 people.

Even therapists can have a hard time finding help. Thomas Armstrong, a clinical psychologist in eastern Washington, waited more than a year to treat his youngest child, who was 2 years old when they began the research. And it took more than two years to get the treatment that proved to be most beneficial only after it broke into his academic network via Twitter.

“All the stars had to align for me,” he said.

If you’re looking for a mental health professional, don’t give up—there are a few strategies that can help.

Phone a friend.

For some people – such as those suffering from a debilitating bout of depression – the thought of spending weeks or months looking for a therapist can seem overwhelming.

“It’s not something you’re doing wrong — the system is inherently broken and needs to be fixed,” said Jessi Gold, a psychiatrist at the University of Washington in St. Louis.

If you don’t have the energy to get started, ask a friend or family member to help you contact providers and set up an appointment, said Dr. gold. “It’s one of the best ways for people who care about you to help your mental health,” she added.

Whether it’s someone from your local parenting group, a friend’s therapist, an obstetrician, primary care doctor, or trusted colleague, you can try getting a referral directly from your personal network. For students, applications can also come from on-campus counseling centers, health centers, or a guidance counselor.

Jeanie W. Shiau, a licensed clinical social worker in Georgia whose practice is usually about 90 percent full, often helps find providers for patients she can’t see individually.

His philosophy, he said, is that “connecting people with resources is part of our ‘rent’ to being human on this planet.”

Give a provider who is new to the field a shot.

Margaret E. Crane, a PhD candidate in clinical psychology at Temple University, said in her doctoral thesis that she compared strategies to help caregivers seek therapy for teen anxiety.

He added that these clinics offer evidence-based treatments to both children and adults and often have shorter waiting lists than community clinics or therapists in private practice. “They can also provide you with high-quality advice in the area,” he said.

You may also consider working with someone who has earned a degree but continues to gather the supervised experience needed to earn a professional license. These clinicians are often less expensive and their work is constantly reviewed by a more experienced therapist.

Finally, when looking for a provider, don’t assume that a higher rating equals better therapy. Note that most licensed therapists in the United States — such as licensed clinical social workers and licensed professional counselors — hold master’s degrees, not doctorates.

“Instead of looking for a specific degree, look for therapists trained in evidence-based treatments such as cognitive behavioral therapy,” said Ms. Crane.

Check the employee benefits.

Arniece Stevenson, 34, a graduate student working for the Girl Scouts in Philadelphia, used the Employee Assistance Program, or EAP, to find a therapist faster than she expected.

EAP is a free intervention program that can help employees solve their personal problems by connecting them to the right resources, and may also provide a small number of free therapy sessions.

EAPs are billed confidentially, but some employees hesitate to contact them due to privacy concerns. Mrs. Stevenson hesitated, but one evening she finally arrived at about midnight. “I just had to muster up my courage,” she said.

The person she spoke to said someone would be calling her back soon. The next day, she heard from a therapist who could start seeing her right away.

“I was shocked – ‘Wait, anyway?’ I was like,” she said.

Ms. Stevenson, whose therapist she sees is white and Black, said she would prefer an African-American provider. But they both “clicked,” added Mrs. Stevenson.

Explore digital directories and virtual options.

Many people start by browsing their insurance company’s list of providers looking for a provider, then compare them to another database, such as Psychology Today, to learn more about each practitioner.

However, the insurance company’s list may not be up to date, and some providers may not be able to answer your questions because they are already full.

In some cases, it may be more efficient to look at free online directories where you can filter results by people who are currently recruiting new customers. Options include: taking, ZocDoc, Ruler and progress.

companies like Better Help, 7 Cups of Tea and conversation area Offer online therapy and messaging with a licensed practitioner for a weekly or monthly membership fee.

Look at nonprofits.

Nonprofits that focus on helping specific groups can also help people find a therapist.

Examples include: Sign Tree Foundationhelping parents with children with mental illness in Virginia; most American Foundation for Suicide Prevention; and Anxiety and Depression Association of America.

Postpartum Support International It took just two days to connect Melanie Vega, 39, to a provider on her insurance panel when she developed postpartum depression after the birth of her first child.

“I knew something was wrong when I kept telling myself that my family would be better without me,” said Ms. Vega, who has been seeing that therapist for four years. “It helped me a lot.”

Other helpful nonprofits include: Trevor Projectoffering trained counselors to LGBTQ youth; most Trans Lifeline; LatinTherapy; Black Men Get Better; and Asian Mental Health Collective.

What if you don’t have insurance?

Some therapists are open to charging sliding scale fees based on the patient’s income, so feel free to ask. And check out nonprofits Open Road Bulk and Therapy4thePeople For guides of therapists who charge as little as $30 per session.

Sesame it also provides low-cost mental health counseling that does not require insurance.

Community-based mental health programs are another option. You can search for them through the Substance Abuse and Mental Health Services Administration. cure finder.

You can also find free or low-cost programs at local hospitals and medical schools.

FindTreatment.gov It helps people find treatment for substance use disorders and includes information on which organizations offer payment assistance.

If there is a crisis, do not wait.

Those who try to harm themselves — or are in the process of doing so — should go to the emergency room or call 911.

If you or a loved one is considering suicide, National Suicide Prevention Lifeline: 1-800-273-8255 (TALK); en Español: 1-888-628-9454; For the deaf and hard of hearing: Call 711, then 1-800-273-8255.

You can also write HOME to 741-741 to contact a trained crisis counselor and get free support via text message. Crisis Text Line.

The National Alliance on Mental Illness has information on other types of illness. mental health crisis servicessuch as mobile crisis teams and crisis stabilization units. And a list of additional resources can be found at: SpeakingofSuicide.com/resources.