How to Find a Therapist

Step 1: Define your needs and goals

Before searching for a therapist, it can be helpful to take a few minutes to identify what has prompted you to seek help and what you are hoping to get out of therapy. You do not need a precise diagnosis to start therapy; even a general sense of what feels wrong, or what you want to work toward, is enough to get started. To brainstorm, ask yourself questions, such as:

• What specific challenges am I facing right now?
• What goals would I like to work toward?
• What type of support may be most helpful to me right now?

These questions can help guide your search because they will help you decide what you hope to focus on in therapy, allowing you to narrow down the list of therapists who may be a good fit.

Step 2: Identify the right type of therapist

“Therapist” is a broad term that covers several different professional credentials. Understanding these distinctions helps you narrow your search and set accurate expectations. Common types of therapists and their roles include:

• Licensed Clinical Social Workers (LCSWs): therapists trained to address emotional and behavioral issues within the context of a person’s social environment
• Licensed Professional Counselors (LPCs) or Licensed Mental Health Counselor (LMHCs): therapists that focus on talk therapy for a range of mental health concerns
• Psychologists (PhDs or PsyDs): therapists with doctoral-level training and often specialize in assessment and evidence-based therapies for complex conditions
• Psychiatrists (MDs or DOs): medical doctors who can prescribe medication, in addition to providing therapy

Beyond therapist type, it’s important to identify what type of therapy approach might suit you. Common therapy modalities include cognitive behavioral therapy (CBT), which focuses on changing thought patterns; psychodynamic therapy, which explores how past experiences shape your current behavior; and exposure therapy, which is commonly used for OCD.

Step 3: Decide on in-person versus online format

Once you know what kind of help you need, the next step is to consider the ideal format of therapy sessions.

In Person Therapy

In-person therapy is a good fit for many people who prefer face-to-face interaction or who find it easier to focus without the distractions of being at home. For in-person sessions, look for a therapist whose office is close by, if possible; a more convenient commute will likely allow you to attend appointments consistently.

Online Therapy

Online therapy is a well-researched and accessible alternative to in-person therapy. Research indicates that therapy conducted remotely can be just as effective as in-person sessions, particularly when a strong therapeutic relationship exists. Online therapy is especially valuable if you live in a rural area without access to nearby therapists, have a physical condition that limits travel, or prefer the flexibility of being able to attend sessions from home.

Step 4: Consider identity and cultural factors

You may prefer a therapist who shares or understands important aspects of your identity, such as your racial, ethnic, religious, cultural, or gender, or sexual identity. For example, you may feel more comfortable with a therapist of a particular gender or with someone who shares your cultural background. This familiarity may make it easier to build a therapeutic relationship and discuss your experiences without needing to explain as much background or context.

It is worth noting, however, that a therapist does not need to share your identity to be culturally competent. A good therapist will ask questions, listen carefully, and respect your identity. If you are uncertain, you can directly ask a prospective therapist during an initial consultation whether they have experience working with people from your background or with concerns similar to yours.

Step 5: Consider finances and insurance

If you have health insurance, it is worth checking whether your plan covers mental health care and, if so, what your benefits include. Contact your insurer to confirm your deductible, copay per session, and whether you need a referral before booking an appointment.

Keep in mind, however, that not all therapists accept insurance, which means some clients are required to pay the full session fee “out of pocket.” In some cases, your insurance may provide partial reimbursement for sessions with an out-of-network therapist, which can help reduce costs. Some therapists may also offer a sliding scale fee, adjusting their rate based on your income, for clients paying out of pocket.

Step 6: Recognize a good fit

While credentials, therapy type, and cost matter, research consistently shows that the single most important predictor of therapy success is the quality of the relationship between you and your therapist, known as the “therapeutic alliance.” Signs of a strong alliance include:

• You feel genuinely heard by the therapist
• The therapist explains their approach clearly and invites your input
• The therapist responds with sensitivity when you share difficult information
• You leave sessions with some sense of direction

A good way to assess fit before committing to ongoing sessions with a therapist is to schedule a brief phone consultation, which is typically free and lasts about 15min. It is common to have a consultation with two or three therapists before making a decision, and it is also okay to switch therapists if the relationship does not develop into one that meets your needs.

Why can it be hard to find a therapist?

Finding quality mental health care can feel complex and daunting at times. The demand for mental health services has been growing steadily, leading to limited availability of experienced therapists, especially in certain geographical areas or specialized fields. Nevertheless, the search is often worth the effort, as it holds the potential to significantly improve one's well-being.