Finding the right therapist can feel overwhelming, especially when you’re not sure where to begin. That’s why it’s important to understand how to navigate the process and make it more manageable. Taking a few small, expert-recommended steps can help you find someone you feel comfortable with and trust. Whether you’re seeking help for anxiety, depression, trauma, grief, relationship concerns or personal growth, knowing how to approach the search can make all the difference.
“First of all, I want to congratulate and applaud anyone who is thinking of starting psychotherapy,” says licensed professional psychologist Vagdevi Meunier. “Therapy can be one of the most beneficial things we can do because it helps us develop healthier coping strategies, improve communication and stress management skills and build resilience against ongoing stress. It also provides a safe space to process challenges with the guidance of a trained professional.”
Taking that first step, however, can feel daunting, says clinical psychologist Sari Chait. “This is a very common reaction. Unfortunately, our mental health system doesn’t always make it easy to find a therapist,” she explains. “If you add that barrier to already feeling sad, anxious or overwhelmed, it can seem particularly difficult. Just like with any major task, breaking it down into smaller steps makes it more manageable.”
If you’ve been considering therapy, there’s no better time to start. Yes, the process may take some effort, but expert advice can help you move forward and find the right match for you.
How to find a therapist
By considering the following tips, experts say you can make the process of finding a therapist much more manageable.
Contact multiple therapists at once
There’s no rule against reaching out to multiple therapists at the same time—in fact, it’s often the most efficient way to find availability.
Start by exploring mental health directories which provide extensive listings. These platforms allow you to read therapist profiles and see who resonates with you. “When using an online directory, refine your search as much as possible so you get a shorter, more relevant list of therapists,” says Chait.
You’re allowed to explore your options and choose a therapist based on your needs, availability and budget—without feeling pressured. Therapists should respond to inquiries within 24 hours, says licensed marriage and family therapist Alison LaSov. “If days have passed and you haven’t heard back, it’s probably not the right fit,” she says. Don’t be afraid to follow up with a professional you’re interested in speaking with.
Know your financial options
Finding a therapist within your budget can be challenging, whether or not you have health insurance.
There are also alternative ways to access affordable therapy. “Many therapy clinics offer lower-cost sessions with supervised interns,” says business development specialist Nila Dhinaker. Group therapy is another powerful and often more budget-friendly option. “Telehealth has also expanded access, so consider a therapist outside your immediate city if virtual sessions suit you,” Dhinaker adds.
Pay attention to specialties and backgrounds
As you browse therapist bios, you may notice that some disclose their backgrounds, religions or sexual orientations to help patients feel more comfortable. Others list specialisations in specific mental health conditions, such as anxiety, depression or disordered eating.
It’s worth considering if a therapist’s background is important to you. “Cultural competency can play a role in therapy, and some patients may find it helpful to work with a therapist who shares their experiences or understands their perspective,” LaSov says. “That said, a therapist from a different background can still be highly effective in supporting your needs.”
Schedule a consultation (and another and another)
“I strongly encourage you to interview a few different therapists and choose someone you feel safe, trusting, and connected with,” says Meunier. “Professional training is not the only factor that matters. Research shows that the fit between therapist and client has a greater impact on therapy outcomes than the theoretical or clinical approach.”
Most therapists respond to inquiries by offering a short consultation—usually free and lasting about 20 minutes. LaSov recommends taking full advantage of these meetings and asking specific questions, such as:
- What kind of therapy do you provide?
- How do you conduct therapy?
- How will we know when therapy is successful?
- I am experiencing [XYZ.] Do you have experience in dealing with these issues?
Consider referrals—but exercise caution
“If you’re comfortable talking about it with trusted friends or family, getting a referral from someone who shares similar values is often the easiest way to find a therapist,” says Chait. But it’s still important to do your own research before committing to a recommendation.
Although a personal or medical referral can be helpful, LaSov warns that they don’t always guarantee a good match. “This is different from choosing a dentist,” she explains. “If my friend’s dentist is gentle during cleanings, it makes sense to try them. But if my friend sees a therapist for something completely different from what I’m struggling with, that therapist may not be the right fit for me.”
Chait adds that your primary care provider can also provide a referral, but these lists aren’t always tailored to your specific needs or insurance coverage. If you want to go through insurance, you can request a list of in-network providers from your insurer, but Chait notes these directories are often outdated or don’t specify which therapists are accepting new clients.
Aim for in-person appointments, but don’t discount virtual ones
When lockdowns made in-person therapy impossible, virtual sessions became a lifeline, offering access to people who may not have had it otherwise. However, in LaSov’s opinion, certain benefits of therapy can only happen in person.
“I feel strongly that there is an importance to being in person, at least sometimes, with your therapist,” she explains. “There is something to be said about that in-person connection as you work through whatever you’re going through—having someone physically in the room with you.”
That said, if in-person therapy isn’t an option, virtual sessions can be a great alternative—especially for those with busy schedules or who live in remote areas—as long as they have a quiet, private space for their sessions.
Give a session a shot
“There is a misconception that you go to therapy once or twice and should immediately feel relieved of all your symptoms,” LaSov says. This is especially true when the connection between therapist and client isn’t quite right. While no one suggests staying with a therapist you don’t like, “any support or treatment is better than suffering alone” until you find the right match.
That said, there’s no shame in “breaking up” with a therapist who doesn’t meet your needs. “If you have an initial session with a therapist and truly don’t like them or don’t click with them, it may be worth looking for someone else, especially if you’re paying out of pocket,” says Chait. “No matter how experienced a therapist is or how much they have helped others, if you don’t feel comfortable, they won’t be effective for you. The therapeutic alliance—the relationship between therapist and client—is one of the strongest predictors of success in therapy.”
However, if you’re unsure after the first session, Chait recommends giving it a second chance. “If there were things you liked or didn’t like in the first session, let the therapist know,” she says. “A good therapist is open to feedback and will work with you to see what adjustments can be made—or, if needed, help you find a therapist better suited to your needs.”
Go with your gut and don’t give up
Finding a therapist, especially when emotionally distressed, can feel overwhelming. But it’s worth the effort to find the right one. You’ll know when you’ve found a good match when you feel safe, comfortable and motivated to speak to them, says Meunier. Building a trusting relationship with your therapist is key to the healing process, so look for someone who keeps you accountable while affirming you emotionally, mentally and even spiritually.
“That’s why we encourage people to approach finding a therapist like dating,” says Dhinaker. “It’s a reminder that compatibility matters as much as credentials. Research shows that the connection between therapist and client is one of the biggest predictors of success—sometimes even more than the therapeutic approach itself. You don’t just want someone with the right qualifications or price range… you want someone who ‘gets’ you and whose style aligns with your needs.”
Consider going beyond the traditional therapy model
“Another thing I encourage people to consider is that healing doesn’t have to happen in a traditional therapy room,” Dhinaker adds. “Many of our clients find breakthroughs in immersive experiences like couples intensives, retreats or community-based discussions.
“If weekly sessions don’t feel right, explore alternative models. You might find that a weekend retreat or an online group resonates more than a standard 50-minute individual session.”
Types of therapy
There are various types of therapy, each suited to different needs and conditions. Here are some of the most common approaches you may come across while searching for a therapist.
- Cognitive Behavioural Therapy (CBT). CBT focuses on identifying and changing unhelpful thought and behaviour patterns. It’s one of the most widely used and well-researched therapy approaches. “In general, CBT has some of the strongest research supporting its use, and many evidence-based treatments are either CBT or developed from CBT,” says Chait.
- Acceptance and Commitment Therapy (ACT). ACT combines mindfulness and behavioural strategies to help individuals accept difficult thoughts and feelings while committing to meaningful action. ACT is particularly effective for treating depression.
- Interpersonal Therapy (IPT). IPT is a structured, short-term therapy that focuses on how interpersonal relationships impact mental health. It is particularly effective for mood disorders. “This is another proven form of therapy for depression,” Chait says.
- Cognitive Processing Therapy (CPT). A specialised form of CBT, CPT helps individuals work through trauma by addressing and challenging unhelpful beliefs. CPT is widely used for post-traumatic stress disorder (PTSD) and other trauma-related conditions.
- Psychodynamic therapy. This therapy helps individuals gain insight into unconscious thoughts and past experiences that may influence present behaviours. It uses techniques like free association and dream analysis and is used to treat a wide range of mental health concerns.
- Internal Family Systems (IFS). A favourite of Meunier, IFS focuses on understanding and healing different ‘parts’ of the self. “IFS creates inner and outer connectedness by helping people access their core Self and, from there, work through unresolved emotions."
Finding a therapist who specialises in your specific concern is key to effective treatment. “Just like you wouldn’t see an orthopaedic specialist for diabetes, you don’t want to see someone who only works with substance abuse for postpartum mood disorders,” Chait explains.
She also stresses the importance of choosing evidence-based therapy. “I strongly believe in finding a therapist who uses a research-backed approach. Just as you would seek a medically approved treatment for a physical condition, you want to ensure your therapy is safe and proven to be effective.”
What kind of therapy is best for anxiety?
“There are different types of anxiety and each may respond better to different treatments,” says Chait. Chait suggests considering an empirically supported treatment for anxiety like CBT (which often helps with Generalised Anxiety Disorder and Panic Disorder), Exposure Therapy (which is indicated for specific phobias) or psychoanalytic treatment (which she suggests for Panic Disorder).
What kind of therapist is best for depression?
Chait admits there is “a long list” of therapeutic approaches that are empirically supported for depression. Meunier says her personal favourite approach is ITP. While IPT is one proven approach, Chait adds that CBT, ACT, Psychodynamic Therapy and Problem-Solving Therapy are all options that may be helpful.
What kind of therapist is best for PTSD?
For Post Traumatic Stress Disorder (PTSD), Meunier suggests finding a therapist who practices IFS. She says it is especially helpful for trauma survivors.
Additionally for PTSD, “research shows that interventions like CPT and Prolonged Exposure (PE) are effective among others,” Chait adds.
What to consider when looking for a therapist
When looking for a therapist, experts recommend considering multiple practitioners, your financial options, in-person versus virtual appointments and the types of therapy each therapist practices or mental health conditions they specialise in treating.
It can also be helpful to consider if it’s important to you to speak with someone who shares your background, whether in terms of gender identity, sexuality, religion or something else.
By breaking the process of finding a therapist into these steps, you can be confident that you’ll find a professional who can help you.
Additional reporting by Kayla Blanton
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