How to Choose the Right Therapist for You

Laura Kuhn
7 days ago
3 min read

Starting therapy can be a transformative decision—but finding the right therapist can feel overwhelming. With so many options, specialties, and credentials, how do you know who’s the best fit for your needs?

The truth is, therapy isn’t one-size-fits-all. The most important factor isn’t just a therapist’s qualifications—it’s the relationship. Feeling safe, understood, and supported is the foundation of meaningful progress.

Here’s a step-by-step guide to help you choose the right therapist for you.

1. Know Why You’re Seeking Therapy

Start by identifying what you’re hoping to work on. Are you looking for support with:

Anxiety or depression?
Trauma or grief?
Relationship challenges?
Life transitions or identity exploration?
A specific diagnosis, like ADHD or BPD?

Knowing your goals can help you narrow your search to therapists with relevant experience or specialized training.

2. Understand the Different Therapy Approaches

Therapists use various methods, and some might resonate with you more than others:

Cognitive Behavioral Therapy (CBT): Focuses on identifying and changing unhelpful thought patterns
Dialectical Behavior Therapy (DBT): Often used for emotion regulation and borderline personality disorder
Psychodynamic Therapy: Explores how the past affects present behavior
EMDR (Eye Movement Desensitization and Reprocessing): Often used for trauma
Somatic Therapy: Connects the mind and body to process stored emotions
Humanistic or Person-Centered Therapy: Focuses on empathy, self-growth, and the therapeutic relationship

You don’t need to be an expert—but reading a brief description can help you find a method that aligns with your preferences.

3. Filter by Identity, Values, or Cultural Understanding (If Important to You)

You may want a therapist who:

Shares or understands your racial, cultural, or LGBTQ+ identity
Has experience with religious or spiritual concerns
Offers affirming care around gender, sexuality, or neurodivergence

Finding someone who “gets” your lived experience can make therapy feel safer and more validating.

4. Check Credentials and Licensure

Make sure your therapist is licensed in your state. Common credentials include:

LPC / LMHC – Licensed Professional Counselor
LCSW / LICSW – Licensed Clinical Social Worker
LMFT – Licensed Marriage and Family Therapist
PhD / PsyD – Clinical psychologist
MD / DO – Psychiatrist (can prescribe medication)

Also, review their years of experience, areas of specialty, and continuing education or certifications.

5. Schedule a Consultation

Many therapists offer a free phone or video consultation. Use this time to ask:

What is your experience working with people who have similar concerns?
What’s your therapeutic style or approach?
What can I expect from our sessions?
How do you handle progress and feedback?

Trust your instincts. Ask yourself: Do I feel seen? Heard? Comfortable enough to be vulnerable?

6. Pay Attention to the Connection

Research shows the therapeutic relationship is one of the strongest predictors of success in therapy. It's okay if the first person you meet isn’t the right fit. You deserve to feel supported and respected—and switching therapists doesn’t mean you’ve failed.

7. Consider Practical Logistics

Location and availability: In-person, virtual, or hybrid options?
Cost: Do they accept your insurance? Do they offer sliding scale rates?
Scheduling: Do their hours align with your availability?

These factors can make a big difference in your ability to commit to therapy long-term.

Final Thought

Choosing a therapist is a personal and empowering step toward healing. It’s okay to take your time, ask questions, and prioritize what matters most to you. The right therapist won’t “fix” you—but they’ll walk alongside you with compassion, curiosity, and the tools to help you grow.

If you're feeling uncertain or overwhelmed about choosing a therapist, a consultation can help clarify your needs and set the foundation for a safe, supportive, and meaningful therapeutic relationship.