How to Find a Therapist

Tips for Finding the Right Therapist

While finding a therapist can feel intimidating, it can really help to know what you want out of therapy, and determine who you would feel most comfortable working with. You may also want to do a bit of research into what type of therapy would be most beneficial for you.

Here are eight tips for finding the best fit when you’re looking for a therapist:

1. Know Yourself & Identify Your Needs

The relationship you have with your therapist is one of the strongest predictors of therapy success.^{1, 2} You know the types of people who help you feel comfortable and those who leave you on edge. Trust those instincts—your first impression matters.

Consider seeking a therapist who shares or is affirming of your identity and values. For individuals who identify as LGBTQIA+, BIPOC, or Latinx, this may be especially important to feeling safe and understood in therapy.

2. Understand the Types of Mental Health Professionals

Before diving into types of therapy, it’s helpful to know the types of mental health professionals who provide it. Each has different qualifications and scopes of practice:

• Psychologist (Psy.D): Has a doctorate degree and can diagnose mental health disorders, however they cannot prescribe medication.
• Psychiatrist (MD or DO): Has a medical degree and can diagnose and prescribe.
• Licensed Clinical Social Worker (LCSW): A masters-level independent psychotherapist who works with individuals, families and groups and may use a variety of therapy modalities.
• Licensed Alcohol and Drug Counselor (LADC): A specialized counselor who treats addiction.
• Marriage & Family Therapist (LMFT): A masters-level independent psychotherapist who works with individuals and families in talk therapy using behavioral techniques.
• Licensed Professional Counselor (LPC): A masters-level independent psychotherapist who works with individuals, families, and groups in talk therapy to address general mental health concerns.

Understanding these labels can help clarify what kind of support you’re seeking and what credentials to look for when choosing a provider.

3. Consider In-Person or Online Therapists

Once you have a sense of what you’re looking for in a therapist, the next step is to find one. There are several reliable ways to start your search:

• Ask people you trust: Friends, family, or coworkers may have therapists they recommend. Remember, a therapist who worked well for someone else may not be the right fit for you, but it’s a helpful place to begin.
• Check with your insurance provider: If you want insurance to help cover therapy costs, your insurance company’s in-network provider list is a good starting point. Just be aware that these options may be limited.
• Use an online directory: A therapist directory lets you filter by specialty, approach, identity, and location. Some include photos, bios, and videos.
• Use an online therapy platform: There are many therapists who can provide telehealth. Talkspace is an excellent choice for those with insurance. If you do not have insurance, there are several online therapy options to choose from, with one of the most accessible options being BetterHelp.
• Ask your primary care doctor: Many doctors refer patients to therapists and may even have insights into your personality or mental health needs.³
• Look Into university clinics: Graduate programs in psychology or counseling often offer affordable therapy with supervised student therapists. This can be a great option for short-term or lower-cost care.
• Check with mental health organizations: National groups and mental health organizations like NAMI and DBSA often maintain local directories and can help you find a therapist who fits your needs.
• Visit local community centers: Libraries, clinics, and even hospitals may have bulletin boards or brochures with local therapist contact info.
• Talk to faith leaders: Religious leaders often have strong community networks and may know of therapists, including those offering faith-based counseling.
• Explore government resources: Your state or county health department website may list low-cost therapy options, including publicly funded providers.

Wherever you look, aim to collect a shortlist of names you can research further—and don’t hesitate to schedule a few consults before choosing who to work with.

4. 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 choose the right therapist.

You don’t have to have any answers, but asking yourself some questions can help you determine which therapists to consider.

Here are some questions to consider before you start therapy:⁴

• 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?

5. Know What Type of Therapy You’re Looking For

You don’t need to know exactly what types of therapy are best for you before starting. A good therapist will help guide the process and tailor their approach to your needs. That said, it can be helpful to be familiar with a few common therapy types, especially when you’re comparing providers or thinking about what might resonate with you.

Here are a few popular types of therapy and what they focus on:

• Cognitive behavioral therapy: Often referred to as CBT, cognitive behavioral therapy helps people identify and shift negative thought patterns that contribute to anxiety, depression, and other mood-related issues.
• Acceptance and commitment therapy: Focused on building psychological flexibility by helping you relate your thoughts and feelings in a healthier way, acceptance and commitment therapy (ACT) is another approach useful for anxiety, depression, and a variety of other mental health challenges.
• Psychodynamic therapy: In psychodynamic therapy, the emphasis is on exploring 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: With solution-focused therapy, the emphasis is on setting clear goals and identifying practical steps toward them. This brief, strengths-based approach is often used to address specific challenges efficiently.

These are just a few of the many approaches therapists use. Once you have a sense of what you’re looking to get out of therapy, you can ask potential therapists if they use methods that align with your goals or let them help guide you if you’re unsure.

6. Look for the Right Personal Qualities in a Therapist

Credentials and specialties matter, but so does the person behind them. The best therapy happens when you feel safe, respected, and understood.

Look for a therapist who:

• Creates a space that feels emotionally safe and supportive
• Listens with empathy and without judgment
• Maintains confidentiality and professionalism
• Shows genuine investment in your well-being and growth

Therapy can be vulnerable work, and the right therapist will help you feel empowered through that process.

7. Schedule a Consultation & Ask Questions

Once you’ve found a potential in-person or online therapist, take the next step and reach out to schedule an initial consultation or appointment. Many therapists offer a free phone or video consultation, which gives you a chance to ask questions, learn more about their approach, and get a feel for their personality and communication style.

During this conversation, you might ask:

• Have they worked with people facing similar issues?
• What type of therapy do they use, and how do they structure sessions?
• What is the length and frequency of appointments?
• What are their rates, and do they accept your insurance or offer a sliding scale?

Some therapists allow online scheduling, but often you’ll need to call. When doing so, it’s also a good time to confirm their payment policies and whether they require payment up front, offer payment plans, or accept your insurance.

This consultation isn’t just about logistics, it’s a preview of what it’s like to talk with this person. Even a short conversation can help you get a sense of whether they feel like a good fit.

8. Prepare for Your First Session

There are lots of ways that you can prepare for your first appointment so you feel ready to get the most out of your therapy sessions. Making a list of topics you want to explore and questions you want to ask can help you feel less anxious about this appointment and avoid the “doorknob confession.” 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.

Don’t Wait If You’re In a Crisis

If you or someone you know is desperate or may be going to hurt themselves or others, you can call 911, go to the emergency room, and/or utilize the suicide hotline (988). Crisis situations can make it harder to receive help, so do not wait until a crisis to get help. Rather, get help sooner and come up with a safety plan with a therapist if you or someone you love does end up in crisis. A safety plan gives everyone time to get to the person in crisis to the necessary support before there is any harm done.