How to Find an In-Person or Online Therapist for Depression

Steps to Find an In-Person or Online Therapist for Depression

Finding the right therapist for depression can feel overwhelming, especially when you’re already struggling emotionally. However, taking the time to thoughtfully explore your options can make a significant difference in your recovery.

Here are some key steps to  guide you through the process:

1. Determine What You Need

As you begin looking into treatment options, spend some time reflecting on your therapy goals. What do you most want support with right now? What are your strongest pain points? Maybe it’s your depression symptoms, but you may also have other concerns like marital problems, low self-esteem, substance use, or more. These should all be considered as you begin your search.

There are many different types of therapy modalities. Some therapists specialize in short-term, goal-oriented treatment where you target specific objectives and complete treatment once you meet them. Other therapists offer more depth-oriented, long-term treatment focused more on deepening insight and healing from past traumas. Both can work well for depression, but you will need to think about time and finances when examining your choices.

2. Consider Using an Online Therapy Platform

There are many online therapy platforms for depression, including Brightside Health and BetterHelp, that connect clients with depression therapists virtually. These platforms generally offer subscription-based services where you pay a fixed monthly fee for a set number of sessions with your therapist. This option may be more cost-effective than other services, but it’s equally important to still closely vet your provider to ensure a good fit.

3. Search for Qualified Therapists

For both in-person or online therapy, it’s important to search for a therapist qualified in treating depression. If you plan to use your insurance, ask to look into their current database of in-network providers. If you can’t use your insurance (or don’t want to), community mental health clinics or universities often offer low-cost therapy for those experiencing financial hardship. You can also look for a private pay therapist using an online therapist directory.

• Use a therapist directory: Therapist directories provide a central hub where providers can list their services. Potential clients can filter therapists by location, theoretical approach, specialty, and more. These directories are free and allow you to comb through the various options available to you. It’s important to filter your search by looking for ‘depression’ or ‘depressive disorders’. Spend time reading each clinician’s bio to see how they approach treating depression.
• Use your insurance portal: You can use your insurance portal or call your insurance company to send you a list of in-network therapists. When using insurance, you’re responsible for understanding how your copay and deductible work. However, all services are billed by your insurance company, and this option is often more cost-effective than paying privately.
• Ask for referrals from trusted sources: Despite the popularity of online reviews, research shows that people strongly value word-of-mouth recommendations.² It may be a good idea to ask your primary care provider, psychiatrist, or any other trusted professional if they have any referrals. Of course, it’s still important to use your discretion when vetting potential candidates by looking at their websites and setting up your own consultation calls.

4. Evaluate Therapist Credentials & Experience

Therapists have varying certifications and credentials based on their state licensure requirements. A licensed mental health professional has completed all necessary standards to provide therapy without needing direct oversight. Associate or intern therapists, on the other hand, are considered ‘training’ therapists- they receive ongoing supervision and support. Both can be effective and helpful, the fit of the relationship and the therapist’s competence matter most.

Look for the following therapist qualifications and signs of relevant experience:

• Licensure in your state (you can verify this by going to your state’s licensing website)
• Evidence of relevant degrees (e.g., LCSW, LMHC, LPC, PhD, PsyD)
• Specific mention of treating depression in their profile
• Years of clinical experience
• Training in evidence-based practices for depression
• Positive client testimonials or reviews if listed

5. Consider Therapy Modalities for Depression

The good news is that there are many different evidence-based types of therapy for depression. You do not need to discern which therapy type is best for you before starting as you and your therapist and you will collaborate on an approach based on their preliminary assessment and your treatment plan. However, you may want to look into the different approaches ahead of your appointment if you’re curious about which options may be best for you.

Some commonly used therapy types for depression include:

• Cognitive Behavioral Therapy (CBT): CBT for depression focuses on reframing negative thoughts to improve overall mood and behaviors. Research shows that, on average, 43% of people note improvement in depression symptoms after receiving CBT treatment.³
• Psychodynamic Therapy: Psychodynamic therapy focuses on examining how past experiences and relationships can affect current mood and relational dynamics. Research also shows that it is effective for treating depression and improving self-esteem.⁴
• Dialectical Behavior Therapy (DBT): DBT for depression focuses on strengthening interpersonal communication, emotional regulation, and distress tolerance, all of which can help support depressive symptoms and promote individual empowerment.

6. Consider Practical Factors

Unfortunately, like with all healthcare constraints, logistical barriers can and do impact the therapy process. Location, affordability, and scheduling concerns all need to be considered when seeking treatment. With that in mind, it’s important to choose a therapist who offers accessible services and can support you in the long term (if desired).

• Check insurance coverage and costs: Start by calling the number listed on the back of your insurance card. An insurance representative can help you understand your exact coverage and costs. They will tell you which services are covered and indicate your co-pay. This information is also often listed directly on your insurance company’s explanation of benefits (EOB).
• Think about session format and frequency: Although some therapists offer a hybrid approach, you will generally need to choose between in-person and virtual therapy. If you’re not sure which option is best for you, talk it over during the consultation. Most people start with weekly services, but you may opt to meet more or less frequently than that based on your current symptoms, scheduling needs, and financial considerations.

Working with an online therapist for depression can help alleviate many of these practical concerns because it provides greater flexibility in scheduling, often allowing for evening or weekend sessions. It can also eliminate commute time and expand your access to qualified therapists beyond your immediate geographic area. For many, online therapy is a more affordable option, and it allows individuals to receive consistent care from the comfort of their own homes.

7. Schedule a Consultation or First Session

It can take a few sessions to feel comfortable enough to really open up to your therapist. Try to approach your first session like meeting a new friend or going on a first date- you’re also getting to know this new person. If it doesn’t feel like a good match, you can always switch therapists. Some people need to try out a few providers before finding the right one.

During your first session or consultation, consider these questions:

• Do I feel comfortable talking to this person?
• Do they listen without judgment?
• Do they explain things clearly?
• Do they seem knowledgeable about depression treatment?
• Do they ask questions that help me reflect or feel seen?
• Do I find myself feeling like I can trust this person as time goes on?

What to Do If You’re Struggling to Find a Therapist

Unfortunately, it can be challenging to navigate the healthcare system. Depression itself can also exacerbate this concern- you may lack motivation to search for a therapist or make those initial calls. You might also worry about being judged negatively. These concerns are incredibly valid, and it’s normal to feel somewhat discouraged at first. However, most people do find that it’s worth pushing through this discomfort to obtain relief.

Explore Alternative Support Options While You Search

In-person and online therapy can help treat depression, but it’s rarely the sole remedy- and it shouldn’t be perceived as a cure. Furthermore, it’s incredibly important to focus on taking care of yourself before getting started with professional treatment. People often benefit from tapping into a variety of resources and support options for their mental health.

Depression Workbook

Our workbook can help you understand your depression, develop effective coping skills, and manage challenging moments.

Download for Free

While you’re searching for the right therapist, you can also try:

• Free or low-cost support groups (online or local): Groups provide a sense of camaraderie and validation. They can offer you much-needed relief as you’re managing your mental health. Self-help groups allow individuals to come together with similar concerns to assist each other in overcoming these challenges.
• Crisis hotlines and text lines: Hotlines and text lines provide immediate crisis support. You can use these resources if you’re struggling with strong urges to hurt yourself.
• Peer support communities: Peer support communities are popular online (Facebook groups, subreddits). You can connect with others sharing similar experiences and coping skills.
• Self-guided therapy workbooks: Therapy workbooks can help you understand and work on depression symptoms on your own time. They can also augment therapy once you do start treatment.
• Meditation or mindfulness apps: Mental health apps offer many benefits, including daily affirmations, goal-setting exercises, and journaling prompts. They can also support your depression treatment.