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How to Find a Therapist: A Step-by-Step Guide

Woman overwhelmed with mental load of managing home and family

Taking care of your mental health is just as important as taking care of your physical health, and finding a therapist can be a great way to do just that. However, the process of finding a therapist can feel overwhelming, and evaluating therapist fit isn’t always easy. With so many options out there, how do you find the one that's right for you?

In this article, we'll guide you through the steps to find a therapist who is a good fit for you. We’ll demystify the process of how to find a therapist who can support your mental health and help you achieve your goals.

Step 1: Identify What You Need

Before you dive into searching for a therapist, you first need to identify what you’re looking for. Consider some of the following factors before you begin your search to find a therapist.

Personal characteristics

  • Age: Do you prefer a therapist who is older than you? Younger? Your same age?

  • Gender: Do you prefer a male or female therapist? Or do you prefer a therapist who is non-binary or has another gender identity?

  • Race/Cultural background: Many people prefer a therapist from their same cultural background. This can help in building rapport and ensuring that cultural nuances are respected and understood. Is this important to you?

  • LGBTQ+ identity: Similarly, many in the LGBTQ+ community find it important to have a therapist who is also a member of the queer community. Others may be satisfied with a therapist who has completed LGBTQ+-related cultural competency training.

  • Languages spoken: If English is not your first language or if you’re more comfortable expressing yourself in another language, consider seeking a therapist who also speaks that language.

If evaluating potential therapists using these criteria makes you uncomfortable, keep in mind that it’s perfectly normal and acceptable to want to find a therapist who has specific personal or cultural identities. It’s not discriminatory - it’s part of finding the ideal therapist fit for you.


  • Conditions treated: Therapists often specialize in working with people who have certain conditions, like anxiety, ADHD, depression, or OCD. If you’re seeking support for a specific condition, you may want to work with someone who has expertise in that area.

  • Interest area: Beyond specific conditions, many therapists have specific interest areas or populations they like to work with. Some examples might include new mothers, parents estranged from their adult children, or adults who experienced trauma as children. Consider whether you’d like to find a therapist who has a specific interest area that aligns with your needs.

Step 2: Consider Logistics

Once you have a clearer idea of what you’re looking for in a therapist, you should next consider some of the logistical aspects of working with a therapist.

  • Insurance coverage: Review your insurance policy to see what’s covered, and consider finding a therapist who is in-network with your insurance provider.

  • In-person vs. virtual: Consider whether you prefer to work with someone in-person, virtually, or a hybrid of both. Some therapists only see clients 

  • Availability: Think about your weekly schedule and when you’re most available for therapy. Do you need evening or weekend appointments? This could narrow your search considerably as not all therapists have availability outside of business hours.

  • Location: A conveniently located office can reduce travel time and make it easier to keep appointments consistently.

Step 3: Review Bios

To find a therapist who’s a good match, spend some time searching online. Review bios on sites like Psychology Today or by using Google. 

When reading through therapist bios, you can begin to evaluate therapist fit by looking for some of the criteria you identified previously. For example, if finding a therapist who speaks Spanish is important to you, you can immediately hone in on practitioners who fit that criteria.

Another thing to consider when reviewing therapist bios is the language they use when talking about their approach to therapy. Finding a therapist whose communication style matches your own can contribute significantly to the effectiveness of therapy and the strength of the therapeutic relationship.

Step 4: Contact and Meet with Therapists

Once you have narrowed down your list of potential therapists, it's time to schedule initial consultations with a few of them. Meeting with multiple therapists allows you to compare and contrast their approaches, personalities, and how comfortable you feel with each of them.

Ask the therapist questions

During these initial consultations, don’t be afraid to ask questions! You can treat this like an informal interview, asking the therapist questions to help figure out if you’d be a good match. Some sample questions might include: 

  • What is your approach to therapy?

  • How do you typically structure sessions?

  • What experience do you have in treating [specific issue]?

  • How frequently do you usually meet with clients?

Ask yourself questions

As you meet with each therapist, pay attention to how you feel during the conversation and afterward. Reflect on questions such as:

  • Do I feel comfortable talking to this person?

  • Does their approach resonate with me?

  • Do I feel heard and understood?

Step 5: Evaluate Therapist Fit

Once you've met with a few therapists, it's time to evaluate the therapist fit.


  • Reflect: Reflect on your experiences during the initial consultations with each therapist. Consider factors such as comfort level, communication, approach, and overall impression.

  • Trust: Trust is fundamental to the therapeutic relationship. Do you feel confident in the therapist's ability to create a supportive environment where you can explore your thoughts, feelings, and experiences without judgment? Do you feel comfortable sharing intimate details of your life with them?

  • Gut instinct: Sometimes, your instincts can provide valuable insights, even if you can't pinpoint specific reasons. Pay attention to any strong positive or negative feelings you have about a therapist and factor them into your decision-making process.

Ready to dive into finding a therapist? Our team of experienced therapists offers a diverse range of specialties and approaches to therapy, ensuring that you find the right fit for your goals. Contact us today to set up an initial consultation and establish a partnership to embark on your mental health journey.


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