Your guide to finding the right therapist for you

Finding a good therapist is both a science and an art: You can follow a few helpful steps to get you on the right track, but ultimately, you’ll need to rely on your intuition to determine whether a provider is the best possible fit for supporting you on your mental health needs. 

Evaluate your needs and the support you’re seeking from a therapist

Before reaching out to a potential therapist, take some time to think about what you hope to get out of therapy. What are your main struggles, and what kind of support do you respond best to? Do you want a therapist who’s trained to work with certain populations (like college students or BIPOC people) or specific treatment approaches (like cognitive behavioral therapy or EMDR)? Deciding what you’re looking for can help narrow down your options and make the search feel less overwhelming.

Consider your resources 

Next, it can help to think about the logistics of therapy. If you have insurance and want to use it for therapy sessions, make sure potential therapists are in-network for your plan (calling the number on the back of your card can help if you’re not sure). Consider your availability, too: Do you need a therapist who has evening availability because you work or go to school during the day? Do you prefer a provider who sees clients in person, virtually, or a mix of both? Looking into these things up front can save you time on your search. 

Search for providers with your needed specialties and insurance coverage

Many insurance providers have lists of in-network therapists. Online therapy directories are also a great place to search for a provider using filters for your location, availability, preferred treatment modality, and insurance plan. On Headway’s therapist directory, you can simply enter your insurance plan and preferences to find therapists who are in-network for your plan and taking new clients, which can save you both time and guesswork.

Carefully evaluate therapists bios to evaluate personality fits and more 

Once you’ve narrowed down your list of options, carve out time to carefully read through therapist bios and profiles, referencing your list of needs and preferences in the process. Look for clear mention of the issues they work with — like anxiety, trauma, relationships, identity, or life transitions. How a therapist communicates in writing can also tell you a lot. Do they sound warm? Direct? Clinical? Supportive? Choose someone whose tone feels inviting and aligns with how you want to be supported.

Set up an introductory session

Most therapists offer free introductory sessions where you can ask questions, share your needs, and get a feel of how you’d work together. Think of this consultation as an interview where you can figure out whether a therapist is right for you.

You may be able to tell right away whether someone is a fit — but it can help to be prepared with a few questions, such as: 

• What’s your experience working with people who have my concern? 
• What’s your general approach or philosophy as a therapist? 
• Do you use specific therapeutic approaches to treat your clients?
• How do you typically structure sessions?

If you feel like the therapist is a good fit, great! You can move forward with scheduling if the therapist has immediate openings. If you need more time to decide, it’s OK to tell the therapist you’re actively searching and will reach back out if you want to book a session.