Choosing a therapist can feel like a big step toward improving your mental health, but it can also be overwhelming—especially if you don’t know where to start.
There are so many types of therapists, different styles, and specializations that it might seem like you’re stuck in an endless maze of options. But finding the right fit is key, and we're here to help guide you through it with some practical tips and a few relatable stories along the way.
Understand What You Need
Before you begin your search, it’s important to have a clear sense of what you’re looking for. Are you dealing with anxiety, depression, relationship problems, or unresolved trauma?
Different counselors specialize in different areas, and knowing what you want to focus on can help narrow down the choices.
Think about your personal experience as well.
For example, I had a client named Jake who came to therapy feeling constantly unworthy in his professional and personal life. He needed someone who could help him challenge these negative beliefs and foster self-compassion. So, we focused on finding a therapist who specialized in self-esteem and cognitive-behavioral therapy (CBT). This made a huge difference in Jake's healing journey.
If you're facing issues like family stress, marriage and family therapists (MFTs) are trained to see problems within the family context. On the other hand, if you're dealing with negative thought patterns, a cognitive-behavioral therapist (CBT) could help shift those.
Think About the Counselor’s Approach
Therapists don’t all work the same way, and that’s actually a good thing! Some therapists are more talk-oriented, while others prefer a structured approach like CBT or dialectical behavior therapy (DBT). If you’re someone who likes to reflect deeply and explore emotional patterns, you might prefer a psychodynamic therapist. However, if you want practical tools and strategies for change, you may want someone more solution-focused.
Take Tom, for instance, another client of mine who came in with work-related stress. Initially, he tried traditional talk therapy, but it didn’t click for him. He switched to a solution-focused therapist, and the change was dramatic. Suddenly, setting clear goals gave him the structure he needed to see real progress. The point is, you might need to try a couple of approaches before you find what resonates.
Credentials Matter (But They’re Not Everything)
While you’re shopping around for a therapist, you want to make sure they have the right credentials. Common licenses include Clinical Mental Health Counselors (CMHC), Licensed Clinical Social Workers (LCSW), and Licensed Marriage and Family Therapists (LMFT). Beyond just licensing, it’s also worth asking about their experience with the specific issues you’re facing.
For instance, if you’re struggling with post-traumatic stress disorder (PTSD), you’ll want someone trained in trauma-focused techniques, like Eye Movement Desensitization and Reprocessing (EMDR). This extra layer of expertise ensures they can guide you with the best tools for your situation.
Test the Waters with a Consultation
It’s perfectly normal to feel unsure about therapy, and most therapists know this. That’s why many offer free consultations or initial sessions, where you can see if their approach fits your needs. This is a chance to ask questions: “What’s your experience with this issue?” “How would you approach my situation?”
This first meeting is also your gut-check moment. Do you feel comfortable opening up? Does the therapist seem understanding and empathetic? Trust those instincts—this relationship is a huge part of the healing process.
One of my clients, Jamie, was incredibly nervous before starting therapy. But during the initial consultation, she immediately clicked with the therapist’s warm, approachable demeanor. That connection made all the difference and turned therapy into a positive, life-changing experience for her.
It’s Okay to Switch Counselors
This might be the most important advice: If it doesn’t feel right after a few sessions, it’s okay to switch therapists. Therapy is all about building trust, and if you don’t feel connected or understood, that’s a sign to try someone else. It’s not failure—it’s just part of the process of finding the right fit.
Research shows that one of the most important factors in successful therapy is the relationship you build with your therapist (Norcross & Wampold, 2019). The right therapist will make you feel supported, even when you're exploring difficult issues. So, don’t hesitate to keep looking until you find someone who meets your emotional and mental needs.
Don’t Forget the Practical Stuff
Therapy isn’t just about emotional connection—it’s about logistics, too.
Consider things like:
In-person or virtual sessions: Do you prefer face-to-face interaction, or does virtual therapy work better with your schedule?
Availability: Can they see you at times that fit your schedule? You want therapy to feel doable, not like another stressor.
Location: How far are you willing to travel? If it’s too far, you might skip sessions.
Insurance and Budget: Do they accept your insurance, or is the cost within your budget? Therapy is an investment in yourself, but it should still be accessible.
The more convenient it is, the more likely you are to stick with it.
Finding the right therapist is a deeply personal process, and it’s important to take your time. Whether you need help navigating anxiety, dealing with trauma, or just someone to talk through life’s everyday challenges, the right therapist will make all the difference.
Don’t be afraid to ask questions, test out different approaches, or even switch therapists. Therapy isn’t one-size-fits-all, and your mental health journey is unique to you. With the right fit, your therapy experience can lead to profound, positive changes in your life.
So, take a deep breath—you’ve got this. The perfect therapist for you is out there, ready to support you on your path to healing.
Jones, S., & Culbreth, J. R. (2020). Clinical supervision in the helping professions: A practical guide. Sage Publications.
Norcross, J. C., & Wampold, B. E. (2019). What works for whom: Tailoring psychotherapy to the person. Journal of Clinical Psychology, 75(3), 416-430.
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