How to find a therapist?

Dec 15, 2025 · 5 min read

By the time you've landed on a therapist's website or bio, you've already done more work than it may seem.

Maybe you've been thinking about therapy for weeks or months. You've had the thought—"I should probably talk to someone"—and then you talked yourself out of it. You open a browser, skim a directory, close the tab. You tell yourself it's not that bad yet.

And now here you are, scrolling through another profile. You read how someone describes their approach, what issues they work with, which insurances they take. You try to guess from a picture and a few paragraphs: Would I feel okay talking to this person? Would they get me? It's a lot to ask from a small amount of information.

Once someone seems like a good fit, there's still another hurdle: reaching out to request an appointment. Scheduling an initial appointment can feel like a big step. You might worry about choosing the "wrong" therapist, wasting time and money, or not knowing what to say once you're actually in the room.

If that's where you find yourself, you're not alone—and none of that means you're doing anything wrong. It just means that finding a therapist is a real process, not a quick click.

In the rest of this article, we'll walk through some concrete steps for finding a therapist and deciding whether they might be a good fit for you.

Suggestions on Finding a Therapist

1. You don't have to be 100% sure before you reach out

It’s completely normal to start looking for a therapist while still wondering, “Do I really need therapy?” or “Is it really that bad?”

You don’t need a perfect answer to those questions before you contact someone. Reaching out can be part of figuring out whether therapy is right for you right now, not a final decision that locks you in. In fact, being unsure about therapy is a great place to start! A helpful therapist will be able to work with your uncertainty, not against it.

2. Clarify a few basics for yourself

Before you get lost in a sea of profiles, it can help to jot down a few basics:

• What am I most hoping will feel different in my life?
• Do I have preferences about in-person vs. telehealth?
• What days/times can I realistically make work?

You don’t need a full treatment plan. Just having a rough sense of your needs and limits can make it easier to sort through options and say “yes” or “no” to what you’re seeing.

3. Check the practical details

Next, look at the basics on each therapist’s page:

• Do they take your insurance, or is their fee workable for you?
• Are they currently accepting new clients?
• Do they list experience with concerns that are similar to yours?

You’re just making sure there’s a basic fit so you’re not spending a lot of time on a therapist who isn’t actually available to you.

4. Pay attention to how you feel reading their profile

I know, classic therapist move to suggest paying attention to how you feel. But research suggests the quality of the working relationship is often a stronger predictor of how therapy goes than the specific technique or kind of therapy. At first, the therapist's words are all you have to go on, so try to glean what you can from them.

As you read profiles, notice:

• How do they talk about therapy and about clients?
• Do their words leave you feeling seen, hopeful, or calmer—even a little?
• Do you sense warmth, respect, and honesty?

Trust your gut here. You're not deciding if they're perfect. You're simply asking, "Can I imagine talking to this person?"

5. Use consultation calls to test the fit

If a therapist seems like they might be a good match, see if they offer a brief consultation call. Many do, sometimes for free. A 10–15 minute conversation can:

• Help you share a bit about what’s going on
• Let you ask questions about how they work
• Give you a real-life sense of their tone and presence

You don’t have to impress them or tell your whole story. You’re just gathering information and noticing how it feels to talk with them.

6. Remember that the first few sessions are part of deciding

Even after you schedule, you’re still allowed to be in “trying this out” mode. It can take a session or two to know whether a therapist feels like a good fit. As you get started, you might ask yourself:

• Do I feel reasonably safe and respected here?
• Do I feel like this person is listening and trying to understand me?
• Can I imagine being honest with them over time?

If, after a few sessions, it doesn’t feel workable, that’s not a failure — it’s information. You’re allowed to adjust and look for someone who fits better. You can even bring this up directly with your therapist. A helpful therapist will be open to talking about fit.

Keep reading

What it's like to begin therapy

You've scheduled a first session. Now what?

Read

Which kind of therapy is right for me?

Acronyms abound—here's how to focus on what actually matters.

Read

All articles