How Do I Find the Right Therapist?

Finding the right therapist can feel overwhelming, especially if you’ve never navigated the mental health care system before. Therapy is a deeply personal journey, and finding a good therapist who fits your needs, goals, and comfort level is essential to the success of the process. With so many options out there—various specialties, approaches, and logistics—it can be hard to know where to begin. This guide will help you understand how to find a therapist who’s the best fit for you by considering practical and personal factors, such as finances, therapy types, and your individual goals.

Understand What You Want Out of Therapy

Before you even start looking for a therapist, it’s crucial to consider why you want therapy in the first place. Understanding your goals for therapy will help you identify the type of mental health professional you need, the approach they should use, and the direction you want your sessions to take. Consider the following questions to narrow down what you need in therapy:

• What are you hoping to achieve in therapy? Are you looking to address specific mental health conditions or issues like anxiety, depression, trauma, or relationship problems? Or are you seeking personal growth, emotional support, or help with coping strategies?
• What do you want from the therapeutic process? Do you want a more structured approach with practical tools and strategies? Or are you seeking someone to listen and help you reflect on your thoughts and emotions?

Consider Financials and Insurance

One of the most significant considerations when searching for a therapist is how you’ll pay for therapy. The cost of therapy can vary widely, depending on factors like location, therapist expertise, and whether they accept insurance. Here are some things to keep in mind:

• Insurance: It's a good idea to review your health insurance policy or call your insurance provider to ask about coverage for mental health services and whether there are any restrictions, such as the number of sessions covered, the types of therapy included, and in-network vs out-of-network costs Many health insurance plans include “patient responsibility” for some out-of-pocket costs such as a deductible, co-insurance, or co-payment. Understanding how your plan works will help you to anticipate the costs you are likely to incur. If a mental health provider takes your insurance they can help you verify coverage and estimate cost with your insurance company.
• Private-Pay: If you don’t have insurance or prefer to pay out-of-pocket, you can expect to pay anywhere from $100 to $350 per session, depending on the therapist’s location and expertise. Some therapists offer reduced rates or a sliding scale fee (fees are established based on your ability to pay) for those in financial need, so it’s worth asking about these options upfront. Therapists, like all health care providers, are subject to the No Surprises Act, meaning that uninsured and private-pay patients can request their therapist to provide a Good Faith Estimate of the cost of services prior to starting therapy.
• Online Therapy: Virtual therapy, also called teletherapy, has become increasingly popular, and many online therapy platforms offer affordable options such as an all-inclusive, low-cost monthly subscription fee. Online therapy platforms include clear information about their services fees and any exclusions on their website.

Remote or In-Person Therapy: What’s Right for You?

Another important factor to consider is whether you prefer remote therapy (virtual sessions) or in-person therapy. Some therapists even offer a combination of remote and in-person therapy. Both options have their pros and cons, and the right choice depends on your personal preferences, convenience, and comfort level.

• Remote Therapy: Virtual therapy can offer convenience and flexibility, especially if you have a busy schedule or live in a rural area where access to therapists might be limited. Remote teletherapy can also make it easier for people seeking a specific or specialized therapy approach which is not readily available in their area.
• In-Person Therapy: In-person therapy allows for face-to-face interaction, which can create a deeper sense of connection and understanding between you and your therapist. Some people feel that being in the same room as their therapist makes it easier to communicate openly and honestly.

Fit and Common Factors: Finding the Right Match

When it comes to therapy, one of the most important factors is the fit between you and your therapist. A strong therapeutic relationship can make a significant difference in the outcome of your therapy. In fact, research suggests that the most important factor in successful therapy is not the specific technique or method, but the "common factors"—such as the therapeutic alliance, trust, and empathy—between the therapist and the client.^{1. 2} You want a therapist who listens well, is empathetic, and can create a safe environment for self-exploration.

Some individuals seeking therapy express a preference for a therapist with particular personal characteristics, such as a particular gender, ethnic/racial background, or religious background. In some cases, these preferences can help the patient feel more comfortable with their therapist or allow patients to find therapists who can relate more closely to their personal experiences. It is important to note, however, that having similar characteristics does not guarantee that the therapist has had similar life experiences. Many patients develop strong therapeutic relationships with therapists who do not share a similar background. Therefore, it can be important to pay attention to your therapist’s ability to understand your unique experiences and express interest and curiosity about your perspectives.

Most importantly, you should feel comfortable with your therapist, as feeling safe and understood is essential to the therapeutic process. Pay attention to how you feel in your initial interactions with your potential therapist. Do you feel heard and validated? Do you feel comfortable sharing your thoughts and emotions? Trust your intuition—if something feels off, it might be worth exploring other options.

Types of Therapy: What’s Right for You?

Therapists use a variety of therapeutic approaches, and it’s important to understand which approach might work best for you. Based on the specific therapeutic approach, the style of therapy sessions will also vary. Whereas some therapies are structured and follow a stepwise “curriculum”, other approaches are more flexible and fluid, following the conversation or focusing on understanding deeper emotional patterns. It is helpful to choose a therapist whose approach, style, and certification aligns with your needs and preferences.

Some common types of therapy are:

• Cognitive Behavioral Therapy (CBT)³: CBT is an effective evidence-based intervention based on understanding how cognitions, emotions, and behaviors interact with each other. CBT focuses on recognizing and altering negative or unhelpful thought patterns and behaviors that affect an individual's well-being, with the goal of fostering positive change in the present.
• Acceptance and Commitment Therapy (ACT)⁴: ACT helps individuals acknowledge difficult thoughts and emotions. By practicing mindfulness and identifying personal values, people can make meaningful choices that align with what truly matters to them, fostering psychological flexibility and personal growth.
• Dialectical Behavior Therapy (DBT)⁵: DBT explores individuals' perceptions of themselves, their world, and their emotional pain, as well as their coping mechanisms. It helps people build skills to regulate intense emotions, strengthen relationships, and tolerate distress, ultimately working to reduce harmful behaviors.
• Eye-Movement Desensitization and Reprocessing (EMDR)⁶: EMDR helps individuals process and reframe distressing memories, particularly those related to trauma or PTSD.

There are many types of therapy you can explore to find the approach that resonates with you. Learn about the many different types of therapy in our comprehensive A-Z Guide to Types of Therapy

When looking for a mental health provider, it's helpful to understand the various certifications and licenses professionals may hold. Each credential reflects a different level of training, specialization, and scope of practice.

Common types of certifications or credentials you’ll come across in your search:

• Licensed Professional Counselor (LPC): Trained to diagnose and treat mental health conditions through talk therapy and counseling techniques.
• Licensed Clinical Social Worker (LCSW): Specializes in psychotherapy and connecting clients with community resources, often focusing on social and emotional well-being.
• Licensed Marriage and Family Therapist (LMFT): Focuses on relationship dynamics, providing therapy to individuals, couples, and families.
• Psychologist (PhD or PsyD): Holds a doctorate in psychology and is trained in assessment, diagnosis, and therapy; some can also perform psychological testing.
• Psychiatrist (MD or DO): A medical doctor who is qualified and has expertise in making behavioral health diagnoses (sometimes including administration of psychological testing) and can prescribe medication and provide psychotherapy, especially for complex mental health conditions.
• Psychiatric Advanced Practice Nurse (PMH-APRN, PMHNP, PMHCNS): Graduate-level trained professionals with a nursing background and specialized behavioral health training who provide psychiatric-mental health care and promote mental health across the lifespan. They assess, diagnose, prescribe medications, and treat individuals and families with psychiatric and/or substance use disorders. Some states require APRNs to collaborate with a physician to provide care.
• Behavioral Health Physician’s Assistant (PA): Graduate-level training professionals who provide mental health services under a psychiatrist’s supervision, using their medical expertise to assess, diagnose, and treat patients in both inpatient and outpatient settings. They conduct comprehensive evaluations, prescribe psychiatric medications, and monitor treatment outcomes to ensure ongoing support and care.
• Board-Certified Behavior Analyst (BCBA): Specializes in behavior therapy, often working with individuals with autism or developmental disorders.

Understanding these credentials can help you choose a provider that best matches your needs and preferences.

Where to Find a Therapist

Psych Hub’s care navigation service offers a personalized approach to finding mental health providers by guiding individuals to the care that best fits their unique needs. Through an easy-to-use well-being assessment, users receive tailored recommendations across a spectrum of care options—from in-person therapy to digital mental health tools. You can search for support based on location, specialty, cost or insurance coverage, and even therapist demographics, helping you find the right fit. More than just a directory, Psych Hub's platform empowers individuals to make informed decisions about their mental health journey, offering resources and recommendations grounded in education, accessibility, and inclusivity.