Find the Right Therapist for You
Finding a therapist is a lot like finding the right pair of shoes: you want something that fits.
Answer a few questions to build your ideal therapist profile, reflect on what you're looking for, and discover the qualities that may help you feel supported, understood, and empowered in your healing journey.
Along the way, you'll also have space to think about what brings you to therapy and what helps you feel safe enough to be open and honest. At the end, you'll receive a personalized Therapy Fit, reflection prompts, and resources to help guide your therapist search and prepare for those first conversations.
There are no right or wrong answers. This is simply a reflection tool to help you begin.
How would you like to meet with a therapist?
How are you planning to pay for therapy?
Do you have a gender preference for your therapist?
What qualities matter most to you in a therapist?
Choose up to 3.
You can choose up to 3 qualities.
What brings you to therapy right now?
Select all that apply.
✍🏽 Tell Me More
One of the first questions a therapist may ask is:
“What brings you to therapy?”
You’ve already identified some of the areas you may want support with. Now take a moment to put it into your own words.
Imagine a therapist has just asked you this question. What would you want them to know?
You don’t need to have the “perfect” answer. Share as much or as little as feels comfortable. You’ll receive your response again at the end so you can use it during a consultation or your first therapy session.
Would shared identity, culture, or lived experience with your therapist feel important to you?
✨ A Soulful Reflection
I know I feel safe enough to be fully honest with someone when I feel, notice, or experience…
Take a moment to think about what emotional safety looks and feels like for you. You can use what you write here as a guide when meeting potential therapists.
Your Therapy Match
💬 What Brings Me to Therapy
One of the first questions a therapist may ask is, “What brings you to therapy?” You’ve already started thinking about your answer.
You identified:
You can use this as a starting point during a consultation or your first therapy session. You don't have to explain everything at once.
Your Therapy Toolkit
Open the sections below whenever you need a little more guidance.
Earlier, you reflected on what helps you feel safe enough to be open and honest with someone.
Consider keeping this response with you when meeting a potential therapist. It may help you communicate what you need to feel comfortable building a therapeutic relationship.
Use these therapist directories as starting points for your search.
Each therapist directory works a little differently, but most allow you to narrow your search using filters. Use your Therapist Search Checklist as your guide.
- Start with your location. Look for therapists licensed or practicing where you live.
- Add your insurance or payment preference. If you plan to use insurance, filter by your insurance provider when possible.
- Search your areas of support. Look for the concerns you identified in this reflection.
- Add the therapist preferences that matter to you. This could include gender, cultural identity, therapy format, or therapeutic approach.
- Review several therapist profiles. You don't have to choose the first person who appears.
- Identify a few therapists to contact. Consider scheduling consultation calls before deciding who feels like the best fit.
As you explore therapist directories, take time to review each therapist's profile carefully. Most profiles include information about their education, years of experience, specialties, therapeutic approaches, accepted insurance plans, fees, and whether they offer in-person or virtual sessions.
Look for a therapist whose specialties align with what you're seeking support for. For example, if you're navigating grief and loss, look for someone who specifically lists grief, bereavement, or loss among their areas of expertise.
If you plan to use insurance, check whether your insurance provider is listed on the therapist's profile. If you don't see your insurance listed, contact the therapist directly to confirm. You can also call your insurance company to verify your mental health benefits and ask about your copay or coinsurance.
If you're paying out of pocket, ask whether the therapist offers a sliding scale. Some clinicians provide reduced fees based on financial need.
I encourage you to schedule consultation calls with a few therapists before making your decision. Many clinicians offer a free 15-minute consultation, while others may charge a fee. Their profile will often indicate whether a consultation is available, or you can always ask.
Your Therapy Fit gives you a few questions specific to the type of support you may be looking for:
You can also ask:
- Do you have experience supporting people with what I am currently navigating?
- What therapy approaches or modalities do you use?
- Do you accept my insurance, or do you offer a sliding scale?
- What are your session fees?
- Do you offer in-person, virtual, phone, or text-based sessions?
- What can I expect during our first few sessions?
- How do you usually support clients in reaching their goals?
- Do you offer a consultation call, and is there a fee?
Remember
Finding the right therapist can take time. You don’t have to choose the first person you meet. Give yourself permission to find someone with whom you feel safe, heard, and supported.
A Little More to Reflect On
Your Therapy Fit gives you a place to begin. Here are a few prompts to take with you as you continue thinking about the kind of therapeutic relationship you want to build.