How to Find the Right Therapist

Step 1: Clarify what you’re looking for

Think about what you’d like help with — anxiety, low mood, relationships, trauma, a life change — and any preferences, such as a therapist’s gender, cultural background, language or approach.

Step 2: Consider cost and coverage

• Insurance: check your plan’s directory and mental health benefits.
• Self-pay: ask about sliding-scale fees.
• Low-cost options: community clinics, training clinics and EAPs. See affordable mental health care.

Step 3: Decide on format

In-person, video, phone or messaging — each has pros and cons. See online therapy.

Step 4: Search

• Your insurance directory
• Referrals from a doctor
• Professional association directories
• Online therapy services

Step 5: Check credentials

Look for a licensed professional — for example, a psychologist, licensed professional counselor (LPC), licensed clinical social worker (LCSW) or marriage and family therapist (LMFT). You can usually verify licenses through state licensing boards.

Step 6: Ask questions

• What experience do you have with concerns like mine?
• What approach do you use, and what does a typical session look like?
• How will we know if therapy is working?
• What are your fees and cancellation policy?

Step 7: Give it a few sessions — and trust your judgment

It can take a few sessions to settle in. But if you don’t feel heard or respected, it’s OK to look for someone else. A good therapist will support that choice.