Choosing a Therapist: Tips for Finding the Right Therapist for You

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Starting therapy is a powerful step toward taking care of your mental and emotional health. But finding the right therapist can feel overwhelming—especially if you’re not sure where to start. Whether you're seeking support for anxiety, depression, relationship issues, trauma, or just looking for someone to talk to, here are some practical tips to help you find a therapist who’s a good fit for you.

Clarify What You’re Looking For

Before beginning your search, take a moment to think about:

  • Why you want to start therapy

  • What kind of support you’re hoping for (emotional support, coping strategies, healing trauma, etc.)

  • Any preferences you may have (e.g., therapist's gender, background, communication style)

  • Knowing what you want—or at least what you don’t want—can help narrow down your options.

Understand the Different Types of Therapists

There are different types of mental health professionals, including:

  • Psychologists (PhD, PsyD) – Provide talk therapy and psychological testing.

  • Clinical Social Workers (LMSWs or LCSWs), Mental Health Counselors (MHC-LPs or LMHCs) – Focus on therapy and support.

  • Psychiatrists (MD) – Can prescribe medication and may offer therapy.

  • Marriage and Family Therapists (LMFT) – Specialize in relationships and family dynamics.

Look for someone whose qualifications and expertise match your needs.

Check with Your Insurance (If You Have It)

If you have health insurance, visit your provider’s website or call to get a list of therapists who are in-network. Be sure to check:

  • What services are covered

  • Co-pays and session limits

  • Whether a referral is needed

This can save you money and help narrow your search.

  1. Use Reputable Therapist Directories

There are several trustworthy websites that let you search for therapists by location, specialty, insurance, and more:

Psychology Today

TherapyDen

GoodTherapy

Inclusive Therapists

Open Path Collective – Offers affordable therapy options

You can read bios, see photos, and get a feel for a therapist’s approach before reaching out.

Consider Teletherapy

Since the pandemic, many therapists now offer virtual sessions. Teletherapy can make it easier to access care if you have a busy schedule, mobility issues, or limited local options. It’s worth asking if they offer online sessions—even if you’d prefer in-person meetings down the line.

Give Yourself Permission to Switch

Not every therapist will be the right fit—and that’s okay. Therapy is a personal relationship. If something feels off after a few sessions, it’s perfectly fine to try someone else. Your comfort and safety matter most.

Ask Around (If You’re Comfortable)

If you feel safe doing so, you can ask friends, family, or even your primary care doctor if they know any good therapists. A personal recommendation can sometimes lead you to someone great.

Be Patient with the Process

Finding the right therapist can take time. Don’t get discouraged if it doesn’t happen right away. It’s worth the effort. Once you find the right person, the benefits of therapy can be life-changing.

Choosing a therapist is a deeply personal decision—and a brave one. Whether this is your first time or your fifth, the most important thing is finding someone who makes you feel seen, heard, and supported. You deserve that kind of space.

If you're starting the search today, take a deep breath. You're already on your way.