Starting therapy takes courage, and finding the right person can feel like another hurdle. The relationship between you and your therapist matters a great deal, so it is reasonable to take your time.
Understand who does what
Therapists include licensed clinical social workers, licensed professional counselors, marriage and family therapists, and psychologists. Psychiatrists are medical doctors who can prescribe medication and often focus on diagnosis and medication management. Some people see both a therapist and a psychiatrist.
Start with practicalities
- Does the therapist accept your insurance, or do they offer a sliding scale?
- Do they offer video sessions, in-person sessions, or both?
- Do their hours work with your schedule?
- How soon can you get a first appointment?
Think about what you want help with
Some therapists focus on anxiety, depression, trauma, relationships, grief, or life transitions. Others use particular approaches, such as cognitive behavioral therapy. You do not need to know the best method in advance. A good therapist will explain how they work and why.
Consider personal fit
You might prefer someone of a specific gender, age, cultural background, or faith perspective. These preferences are valid. Feeling understood is part of what makes therapy work.
Use the first session as a two-way interview
- What does a typical session look like?
- How will we know if therapy is helping?
- How do you handle confidentiality?
- What happens if I need to cancel or reschedule?
Give it a few sessions, but trust yourself
It can take a couple of visits to feel comfortable. If you consistently feel unheard or uneasy, it is okay to try someone else. That is not a failure; it is part of finding a good match.
If you are in crisis or thinking about harming yourself, call or text 988 in the US, or call 911.