How to Find the Right Therapist: A Step-by-Step Guide

May 15, 2025

Starting therapy can be one of the most empowering decisions you make, but the path to better mental health begins with a potentially tough question: “How do I even find the right therapist?”

The process is a little like dating, but with slightly higher stakes. You’re looking for someone you can trust with your most vulnerable thoughts and feelings — someone whose training, personality, and approach align with your needs. The right therapist will be beside you through years of learning and development, and finding the perfect fit lays the foundation for plenty of meaningful progress and growth.

This step-by-step guide walks you through everything you need to know to find a therapist who’s not only qualified, but a true fit for you.

Step 1: Understand What You Need Help With

Before you start searching, take a moment to identify what you want support with. Are you dealing with anxiety, depression, trauma, grief, or relationship issues? Are you looking for a safe space to process life changes or rediscover your sense of purpose? Knowing what type of therapy you’re seeking will help narrow your search to therapists who specialize in what you’re experiencing.

Also, consider your preferences. Would you feel more comfortable with a therapist of a certain gender, race, or cultural background, such as a BIPOC therapist? Do you want someone who shares or understands a particular identity or lived experience? These considerations are valid and can help you feel more seen and supported.

Step 2: Explore Therapy Modalities

Therapists use different modalities — or methods of treatment — based on your goals and their training. Some of the most common include:

Cognitive Behavioral Therapy (CBT): A structured, goal-oriented therapy that focuses on identifying and changing unhelpful thoughts and behaviors. Often used for anxiety, depression, and stress management.
Dialectical Behavior Therapy (DBT): A type of CBT that helps people manage intense emotions and improve relationships. Commonly used for borderline personality disorder, self-harm, and chronic emotional dysregulation.
Psychodynamic Therapy: Explores unconscious patterns rooted in early life experiences to gain insight and resolve internal conflicts.
Psychiatry: A field dedicated to the diagnosis, study, and treatment of mental health conditions.
Family Therapy: Focuses on family dynamics.
Couples or Marriage Counseling: Works to improve communication and strengthen relationships.
Somatic Therapy: Focuses on how the body holds stress and trauma, helping clients reconnect with bodily sensations and release stored tension. Useful for trauma, anxiety, and chronic stress.
Eye Movement Desensitization and Reprocessing (EMDR): A trauma-focused therapy that uses bilateral stimulation (such as guided eye movements) to help reprocess distressing memories, which can be especially helpful for PTSD.

You don’t have to be an expert on therapy styles, but a basic understanding of different therapy modalities can help you ask the right questions and choose a therapist who uses methods that resonate with you. If you’re unsure where to begin, GoodTherapy’s search tool allows you to filter by modality so you can learn more about each therapist’s approach and find the one that resonates with you.

Step 3: Start Your Search

Once you have a sense of what you’re looking for, it’s time to start your search. You can:

Ask for referrals from your doctor or trusted friends
Use an online therapist directory (like GoodTherapy) to filter by specialty, location, insurance, and more
Contact your insurance provider for a list of in-network therapists

Online directories often let you read bios, learn about each therapist’s approach, and even view pictures to help you get a feel for the person behind the profile.

Step 4: Ask Questions Before Committing

Once you’ve narrowed down a few options, reach out to set up a consultation or ask questions via email. Some helpful questions to ask include:

What’s your experience with the issues I’m facing?
What kind of therapy do you practice, and what does that look like in sessions?
How do you handle progress tracking and goal-setting?
What are your fees and policies for cancellations, late arrivals, etc.?
Do you take my insurance or offer sliding scale pricing?

Remember, you’re allowed (and encouraged) to be selective! A good therapist will understand that finding the right fit matters and will support your search, even if it doesn’t lead to working with them.

Step 5: Try Out the First Few Sessions

The first few sessions with a therapist are like a trial period. It’s normal to feel a little nervous or unsure, but over time, you should begin to feel safe, heard, and respected.

A few green flags to look for:

The therapist listens without judgment
You feel emotionally safe and supported
They respect your boundaries
They’re transparent about fees, credentials, and approach

Red flags for therapists include:

They talk about themselves more than they listen
They ignore your boundaries or make you feel judged
They guarantee specific outcomes or results
They’re vague about credentials or billing practices
They unexpectedly cut sessions short or constantly reschedule
They become too emotionally involved

If something feels off, trust your instincts. It’s also important to remember: you don’t have to get it right on the first try. It’s perfectly okay if the first therapist you meet isn’t the right fit. This doesn’t mean therapy isn’t for you — it just means your journey might take a few steps. Give yourself permission to explore until you find someone who feels like the appropriate partner for your growth.

How GoodTherapy Can Help

At GoodTherapy, we make the process of finding a qualified, ethical therapist easier. Every therapist in our network is vetted for licensure, education, and commitment to ethical standards. You can search by specialty, insurance, location, and more, so you can feel confident that your therapist has the right qualifications and is someone you can truly connect with.

Healing starts with the right support. Let GoodTherapy help you find a therapist who meets your needs and honors your journey.

The preceding article was solely written by the author named above. Any views and opinions expressed are not necessarily shared by GoodTherapy.org.