May 15, 2024

Ready to Give Therapy a Try? Here’s How to Find the Perfect Therapist

About Nicole Pajer

Nicole Pajer is a Los Angeles-based freelance published in The New York Times, Woman's Day, AARP, Parade, Wired, Glamour, People and more.

Decided you want to give therapy a whirl? Now, it’s time to find the right therapist to talk to. But how do you go about searching for a therapist to meet your specific needs? The process can seem overwhelming at first, but finding the right therapist might be easier than you think. Here are a few tips to help you find a qualified therapist who is the right fit for you. Plus, a few resources for lower-cost options.

Ask your primary care physician

This a great place to start. At your next doctor’s appointment, tell your MD that you are thinking about trying out therapy. Ask if they have any referrals of therapists for you to check out. “These providers often refer their patients to therapists they can personally recommend,” says Dr. Elizabeth Merrill, a board-certified clinical psychologist and owner of virtual therapy clinic Merrill Care. “If not, they may be in regular contact with psychiatrist departments that do indeed have access to therapists.”

Use a therapist search finder

Do a quick internet search for “find a therapist” or a similar phrase, and you’ll be provided with various websites that have therapist search features. Psychology Today, for instance, has a great therapist finding tool that you can use during your search. To help narrow the results, “[y]ou can input the clinical problem you are seeking help for, type of therapist you'd prefer (i.e. cognitive behavioral, psychodynamic, family systems) modality (i.e. individual treatment, couples therapy, family counseling), your zip code and the type of insurance they accept or what out of pocket fee you can afford,” says Merrill, though you should be careful not to provide too much information about yourself when conducting the search online. When you get filtered results based upon your search terms, then you can reach out to the therapists that seem to be a good fit via their email to schedule a preliminary consultation.

“Another method is using [generally] reputable online directories and mental health organizations, such as the American Psychological Association (APA) or the National Association of Social Workers (NASW), which allow you to search for therapists based on specialty, location, and insurance acceptance,” adds Nilou Esmaeilpour, a clinical director and registered clinical counselor with Lotus Therapy.

Search through your health insurance website

Most health insurance providers have a “provider finder” or similar feature on their website. You can search through and select that you’re looking for a mental health professional. Usually, you can even drill down to further specify the services you are looking for, i.e. if you’re looking for someone like a licensed marriage and family therapist or a psychiatrist who can prescribe medications. The bonus here is that these searches will pair you up with a therapist who takes your insurance.

Alma is an alternative search engine that is designed to assist you in finding a therapist in your region who accepts your insurance.

Look at a therapist’s credentials

You should also research a provider’s educational background and/or credentials to help you determine whether they will be capable of addressing your particular concerns or goals for therapy. “A Ph.D. or Psy.D. provider (psychologist) has obtained a doctorate usually in clinical or counseling psychology while someone with a LCSW (licensed clinical social worker) has worked to obtain a master's degree in social wo [ECS1] rk,” says Cindy Eaton, Ph.D., a psychologist in Mountain View, California. She notes that you will also see other providers with masters in marriage and family therapy or “MFT”s. “Psychologists often have more experience with psychopathology and research than other disciplines while those with a Social Work background focus more on environment and community resources in their training,” says Eaton. And MFTs generally specialize in couples and families. You can also search your state's licensing board's website to determine a provider's good standing.

Decide on the format you want to do

Eaton says it can be helpful to ask yourself: Who do you want a therapist to work with? Are you looking for individual therapy, couples’ therapy, or family work, maybe a group format? Do you want online appointments or in-person sessions? Are you looking for a provider to work with you, or with someone you love? “Knowing this will help narrow your search for a provider who works specifically with the dynamic that you are looking to address in the format that feels comfortable to you,” she explains. And if you are looking to do therapy in the comfort of your own home, choose a therapist who offers virtual therapy, or you may want to sign up with an online therapy service. “Some alternatives to traditional therapy are apps like BetterHelp, Talkspace, Online-therapy.com,” says Eaton.

Search for budget-friendly therapists

Find a great therapist in private practice, but can’t afford them? Or maybe they don’t take your insurance? See if they operate on a sliding scale by asking if they would be willing to offer you a more affordable rate. Many good therapists are also ethical providers. “It can't hurt to ask, especially if you are interested in working with this individual,” says Merrill.

Alternatively, “[f]or those seeking lower-cost options, look into community mental health centers, training clinics at universities where therapists-in-training provide services under supervision at a reduced rate, or online platforms that offer sliding scale fees based on income,” says Esmaeilpour.

Trust your gut

“When evaluating potential therapists, consider their credentials, experience, and areas of specialization to ensure they align with your needs,” says Esmaeilpour. It's also important to reflect on the provider’s therapeutic approach and techniques they utilize to see if they match or nearly match your preferences and goals. Many therapists offer a brief initial consultation, either free or at a reduced cost, which can be an invaluable opportunity to ask questions and get a feel for their style, their approach to treatment, and how comfortable you feel with them.

After you've followed the steps above and have successfully scheduled your first appointment with a therapist in your area, next, Merrill recommends asking yourself if you feel connected to this individual. How is the rapport after the first few sessions? And is this provider able to address your specific needs? If so, how? “Two key factors in determining the success of the therapeutic treatment include the relationship between therapist and client and the skill set of the provider,” she says. “In other words, you should trust this person knows what they are doing and [you should] feel understood.”

Don’t be afraid to try out more than one therapist

Think of it like dating. Try on a few therapists for size – meaning, you can schedule just one appointment with a therapist. If you don’t like them, meet up with another one. Having an appointment with them is the best way to get a feel for a therapist’s communication style and temperament. And it’s perfectly okay to pass on a second appointment if you didn’t feel that you got that much out of the first one. This just might mean that therapist wasn’t for you. Ultimately, if you feel comfortable with someone and feel that they took the time to truly listen to your concerns, that’s typically a great sign.

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