06/24/2025
written by: Joshua Gebhardt, PhD, LMFT
Starting therapy can feel overwhelming—especially when faced with directories full of names, acronyms, and jargon. Whether you're seeking support for anxiety, navigating a major life transition, or simply looking for a space to grow, finding the right therapist is a critical first step. Here's a breakdown of what to consider and how to navigate the process:
Pros: Lower out-of-pocket cost; some therapists bill insurance directly.
Cons: Limited to a smaller pool of therapists; may have longer waitlists or fewer specialty options.
Tips: Contact your insurance provider or use their online directory to search for "in-network mental health providers."
Pros: Greater flexibility in choosing a therapist who fits your needs; many specialized or experienced clinicians work this way.
Cons: Higher upfront cost, though many PPO plans offer out-of-network reimbursement.
Tips: Ask your therapist for a superbill to submit to your insurance for partial reimbursement.
In-Person: Helpful if you prefer face-to-face interaction or find comfort in a neutral, dedicated space.
Virtual (Teletherapy): Offers convenience, privacy, and access to therapists outside your immediate area. Check if your state requires therapists to be licensed where you live.
Hybrid options are also increasingly common.
Before you get too invested in researching a particular therapist:
Make sure they’re accepting new clients.
Ask about waitlist options or initial consultation availability.
Consider flexibility in scheduling, especially if you work full-time or have childcare responsibilities.
Think about what you want to get out of therapy:
Do you want to reduce symptoms (e.g., anxiety, depression)?
Are you looking to explore past trauma?
Do you want to improve relationships or communication skills?
Then consider therapy modalities:
CBT (Cognitive Behavioral Therapy): Goal-oriented and structured.
Psychodynamic Therapy: Explores patterns and deep-rooted experiences.
EMDR: Often used for trauma.
Internal Family Systems, Somatic Therapy, ACT, DBT, etc.
Ask therapists what modalities they use and whether they tailor their approach to your goals.
Therapists often specialize in:
Anxiety, depression, trauma
LGBTQ+ identity
Couples/marriage therapy
Racial identity & cultural concerns
ADHD or neurodivergence
Substance use and recovery
Grief, parenting, chronic illness, etc.
Choose someone whose expertise aligns with your needs. Review their website or profile to see how they describe their work.
You might prefer a therapist who shares or understands your:
Race or ethnicity
Gender identity or sexual orientation
Religious or spiritual background
Language preference
Therapy works best when you feel safe and understood. Don’t hesitate to ask therapists about their training or approach to cultural humility and inclusion.
Therapists differ in tone and style:
Do you want someone warm and nurturing, or more direct and structured?
Would you prefer someone older, younger, or a certain gender?
Do you feel like they “get” you after reading their profile or meeting for a consultation?
Many therapists offer free 15–20 minute consultations—a low-stakes way to gauge comfort before committing.
Look for:
Licensed professionals (LCSW, LPC, LMFT, PsyD, PhD)
Trainees or interns if affordability is key (often supervised and lower cost)
Advanced training in modalities you’re curious about (e.g., certified in EMDR, Gottman-trained, etc.)
You can verify licensure through your state’s licensing board.
If you’re paying out-of-pocket:
Ask if the therapist offers a sliding scale based on income.
Consider nonprofits, community clinics, or training institutes, which may offer low-fee sessions.
Some therapists set aside a limited number of lower-fee slots.
You can also ask for recommendations from:
Friends or family
Your doctor or school counselor
LGBTQ+ or cultural community centers
Employee Assistance Programs (EAPs)
It’s okay if the first therapist you meet isn’t the right fit. Think of the first few sessions as an exploration period. A good therapist will support your decision to find someone else if it doesn’t feel right.
Finding the right therapist is part research, part intuition. Give yourself permission to ask questions, trust your gut, and prioritize your comfort and goals. Therapy is an investment in your well-being—and the right therapist can help you feel seen, heard, and empowered to grow.