Finding a therapist can feel daunting when you’re new to therapy. It’s beneficial to determine what you want from therapy before you begin, but knowing where to look can sometimes be a challenge. Learning how to find a therapist is an important first step in meeting your mental health goals, and you just might discover that the process is easier than you think.
How to Find a Therapist: The Process at a Glance
When beginning the process of finding a therapist, here are the basic steps:1
- Know what you want out of therapy
- Identify the problem you are having, how the problem is currently impacting you, and how you want your life to change as a result of therapy
- Generate a list of names
- Learn more about potential therapists
- Make an initial appointment or consultation
Know What You Want From Therapy
Understanding your reasons for wanting to work with a therapist will help you narrow down your search. Therapists frequently specialize in certain problems like anxiety or depression, and often they have a unique approach to therapy. Knowing what you want—even if you have no idea how to get there (that’s what therapy is for)—can help you find the right therapist.
You don’t have to have any answers, but asking yourself some questions can help you determine which therapists to consider. The American Psychological Association shares some common challenges that lead people to seek therapy2 that form the foundation of questions such as:
- What issues are you currently experiencing, and how are they affecting you? Are you overwhelmed? Do you feel helpless? Sad? Worried? Fearful? Angry? Regretful? Stuck?
- What aspects of your daily life are the most difficult?
- Do you have behaviors that are getting in your way or interfering in your relationships?
- What do you want your life to be like when these problems are resolved or are lessened?
How Do I Know What Type of Therapist Will Work for Me?
Knowing what you want from therapy, even if it’s a very vague notion of what is bothering you and only a general idea of how you want things to be better, will help you decide what type of therapist will work best for you. There are many different types of therapists available to help, with different education levels and types of certification or licensure. Credentials are essential, but the most important element in successful therapy is personality fit.3 The best type of therapist for you is one that you feel comfortable with, someone you can talk openly with and someone who makes you feel understood and valued.
It can be helpful to find a therapist that specializes in challenges similar to yours. Often, this means locating a therapist that offers a specific type of therapy.
Different types of therapy include:
- Cognitive behavioral therapy (CBT) helps people identify and change negative thought patterns that contribute to problems like depression or anxiety.
- Acceptance and commitment therapy (ACT) is another approach useful for anxiety, depression, and a variety of other mental health challenges that involves learning to separate yourself from challenges, accept situations rather than struggling against them, understanding yourself, living mindfully, and taking committed action toward goals.
- Psychodynamic therapy explores people’s backgrounds and inner workings, such as subconscious beliefs that may be interfering in life, your sense of who you are, and relationships.
- Solution-focused therapy helps people overcome specific obstacles by setting goals and defining action steps to accomplish those goals.
This is only a partial list to highlight that there are different approaches to helping people overcome obstacles and thrive. When you know what you want from therapy, you can ask potential therapists if they specialize in the challenges you are facing. First, though, it’s helpful to know where to find a therapist.
According to Sean F. Taylor, MS, LMFT, LAC, founder and director of Cornerstone Christian Counseling, “There is a lot of great information out there, but also know that just seeing a therapist can help you find the best type for you! That’s one of the benefits of counseling, if you don’t know what your struggles are related to (or don’t know where to start), a good therapist will guide you through determining the best modality to help you and will even help you find a referral if you need a specific modality.”
Where to Find a Therapist
The first step in choosing a therapist is knowing where to look. This list of sources can get you started. A helpful tip: Begin anywhere on the list, and use more than one resource. If you notice a name appear in multiple places, that could indicate someone reputable and worth looking into. However, appearing in only one source doesn’t mean a therapist should be dismissed from your consideration.
Talk With People You Know & Trust
Check with friends, family members, or coworkers. Many may be in therapy themselves and can offer recommendations. Others may know of good therapists in your area or know of resources to connect you with therapists.
Insights from people you respect and trust can be a helpful starting point. You’ll still want to do some exploring on your own, however, as each person is unique. Just as teachers have students who connect with and learn well from them and students who do not, so do therapists. You are unique, so your own experience with a given therapist may be different from a trusted friend’s experience. Word of mouth can give you some names to look into. To be sure that a recommended therapist is right for you, request an initial consultation to meet them before beginning therapy.
Use an Online Therapist Directory
An online therapist directory can help you find a therapist in your area. After answering a few simple questions to help narrow your search, you have the option to search for a therapist by credentials or specialty, or you can let experts help you select a therapist. Watch videos to learn more about a therapist and glimpse their personality and interaction style, and when you find one you’d like to work with, you can even schedule your first appointment.
Ask Your Regular Doctor for a Referral
Most mental health difficulties cause physical symptoms in the body.5 It’s always a good idea to have physical symptoms evaluated by a doctor to rule out any underlying medical condition (the chest pains that often accompany anxiety could signal a heart condition, or the fatigue of depression could be related to a thyroid problem). Once medical conditions are ruled out or treated, your doctor can refer you to a mental health therapist. Doctors have insights into other professionals in their community, plus if you’ve worked with this doctor for some time, they may know a bit about your personality and might have a recommendation for a good fit.
Even if you aren’t suspicious that a medical condition is at work, you can still make an appointment with your doctor to discuss your concerns and ask for a recommendation to a therapist. Sometimes, this is a helpful step in securing insurance coverage for therapy (all policies vary, so check with your company’s website or call the number on the back of your card to determine if mental health therapy is covered and under what conditions).
Use a University Program
If you live near a university with a graduate program in counseling or psychology, you may be able to receive therapy from a supervised student. Once graduate students reach the upper level of their program, they offer limited therapy as part of their education requirements. By this stage, they have attained a proper level of schooling to do so and are learning to apply their knowledge. Check the school’s website to see what services they offer.
While you can be assured that graduate students are knowledgeable, offer quality mental health services, and are guided by a supervisor, they are limited in the assistance they can provide. If you are experiencing severe challenges or have a serious mental illness (a mental, emotional, or behavior disorder that causes impairment or disability,6 services provided by students through their university will likely be insufficient.
Visit Local Mental Health Organizations
Mental health organizations or services in your area, such as the National Alliance of Mental Illness (NAMI), Depression and Bipolar Support Alliance (DBSA), or others typically have a wealth of resources available in your community, including contact information for local therapists.
People who volunteer or work for these organizations often have insights into different therapists in the area that they can share with you, too, such as therapists who are particularly good for issues similar to what you are experiencing. As with recommendations from friends and family, though, know that each person’s experience with a therapist is unique, so what one person calls a “bad” therapist might be considered to be a “great” therapist by someone else.
Check Community Centers
Community centers, libraries, clinics, and hospitals are often useful sources of local information. Many have displays with brochures or bulletin boards with business cards. You might find names of therapists in your area as well as their contact information. Check these regularly, as the displayed information can change.
Talk to Your Faith Leader
If you belong to a religious organization, ask your faith leader if he or she has recommendations. Some have many community connections, including therapists, because people often consult them when facing difficulties.
Know that the information offered by religious leaders may be limited because their primary function is not to connect people to resources. Also, names you receive might be fellow members of your religious organization. Consider whether you’d be comfortable seeing someone from your church, synagogue, temple, or mosque. You might like talking with a professional of the same faith; however, you might not be comfortable talking about personal matters with someone you see regularly in this context.
Access Government Resources
Go to your state or county government website and search for the health department (simply search “state (or county) health department resources” in your browser if you don’t know the exact website). Often, they have listings of mental health providers or organizations. Many of these, though, are government-funded rather than private practice. While this isn’t an indication of quality of care, there may be restrictions on who they see or conditions treated. Never assume that you won’t qualify for a service, but instead check with a therapist’s organization or office.
Check With Your Insurance Company
A growing number of insurance providers cover mental health care. They typically have restrictions and a limited list of in-network therapists, though. If you want therapy to be at least partially paid for by insurance, you’ll be required to follow their guidelines. If this is the case, your insurance company is the best starting point for you to find a therapist. Your insurance company will provide a list of approved mental health service providers. Use this list of names to begin exploring your options. Know that if you don’t feel that any of these therapists are right for you, you can seek help elsewhere. Your insurance just won’t cover the cost.
Know Yourself
The relationship you have with your therapist is the biggest factor in success in therapy.3,4 You know the types of people who make you feel comfortable and those that keep you on edge. Listen to yourself when you first meet a therapist. While of course you’ll become more at ease as sessions progress, feeling instant like or dislike is an important signal to listen to when finding a therapist.
You may also want to find a therapist who is familiar with your identity. This can be especially important for those who identify as LGBTQIA, BIPOC, or Latinx.
As you search, create a list of therapists you’d like to learn more about. That way, you can compare and contrast professionals using the information in this article. Then, rank your choices and call for consultations. If one doesn’t work out, you don’t have to feel discouraged and start over from the beginning. Simply return to your list and keep going.
Learning More & Choosing the Right Therapist
Once you have generated a list of names, it’s time to learn more. Many therapists have websites with a wealth of information about their background and credentials, the conditions they treat, and the type of therapy they use. If you like what you see (or if they don’t have a website), you can call to learn more.
When you call, you can ask any questions you have, such as whether they have helped people with similar concerns and the nuts and bolts of how their therapy works (such as number, length, and frequency of sessions). It is often possible and encouraged to make an appointment for an initial consultation, which can happen via phone, video chat, or in person. This allows you to interact with a potential therapist and determine if their personality and demeanor fit your style.
Taylor states, “I encourage you to take the time to consider a few therapists before choosing one. And don’t be afraid to change therapists if they turn out to not be a good fit. One of the best ways to ensure you actually reach your goals therapy is that you, 1) feel understood by your therapist and, 2) believe they have the expertise to help you get from where you are to where you ultimately want to be.”
It’s common to be nervous or hesitant to ask a potential therapist questions or request a consultation, so know that therapists encourage people to investigate multiple options and to meet with them for a consultation before beginning therapy. Choosing a therapist is an important decision, and therapists want all of their clients to be comfortable in the relationship.
Following Through & Scheduling Your Appointment
Once you have completed the process of finding a therapist, build on your momentum and schedule your first appointment or initial consultation. In some cases, you can book an appointment online, but usually you call the office to schedule your appointment. When you call, you can also ask about their financial policy: their cost, if they offer a sliding fee scale, whether they accept your insurance, and if they require payment at the time of service or if they offer payment plans.
While you wait for your scheduled time, there are things you can do to prepare for your first appointment so you feel ready and get the most out of this initial session. Making a list of topics you want to explore and questions you want to ask can help you feel less anxious about this appointment. Your therapist will likely talk to you about what specific challenges you’re facing, any life circumstances that may have contributed to them, how long you’ve been dealing with them, and what you’ve been doing to deal with them up until now.
The first consultation or session will involve information gathering so you and your therapist can begin to get to know each other. While therapy is a process that takes more than one session, leaving that first appointment feeling a sense of hope and optimism is a sign that you’ve indeed found the right therapist for you.
