What to Look for When Choosing a Therapist

April 30, 2026

A female mental health professional giving advice to a small group

Therapy can help you work through mental health challenges, cope with chronic illness or loss, navigate relationship struggles and build a healthier relationship with yourself. “A good, well-matched therapist makes all the difference,” says Robert Chester, PsyD, a clinical psychologist with University Hospitals Department of Psychiatry.

But with so many variables to consider – treatment approaches, specialties, credentials – finding someone who is a good fit can be overwhelming. “The best thing is to treat it like an interview process,” says Dr. Chester.

Before You Start Your Search

People decide to go to therapy for many reasons. “One of the most common is there’s an issue the person can’t manage on their own,” says Dr. Chester. “They need help figuring out what to do, or in some cases, they may know what to do but not how to do it.” Sometimes the nudge comes from someone else in their life who says, “Hey, you should probably go talk to someone.”

Other common reasons to start therapy:

Mental health conditions
Health or sleep issues
Anger management
Traumatic experiences
Relationship or sexual problems
Major life transitions
Grief and loss

As you prepare to set up appointments, consider the qualities you’re looking for in a therapist and what you want to get out of the experience.

It can be helpful to think about:

What you want to work on or need help dealing with.
What you want to accomplish and any goals you might have.
If you think medication may help.
If there’s a particular kind of therapy you’re interested in.
If you’re only interested in one-on-one therapy, or if you want to consider group therapy or attending a support group.
If you need a therapist who is covered by your insurance plan.
How often you want to meet in person or if you prefer virtual visits.
Whether you want the option to message or email your therapist between sessions.

What You Need to Know About a Therapist’s Credentials

Similar to the degrees and licenses that doctors need to practice medicine, therapists must meet certain requirements to ensure they’re qualified to treat patients. There are different degrees and licensing credentials for different types of therapists.

“The specific degree your therapist has is less important than whether they’re licensed, since most licensed therapists are trained to treat common mental health concerns,” says Dr. Chester.

“Choosing a therapist who is licensed is very helpful.” It’s like a safety net that protects you as a patient. If the therapist is working toward their licensure but is still in training and being supervised, that’s fine too, he says. “It can even be beneficial because technically you have two therapists.”

Medication is another consideration. Most therapists can’t prescribe, so if medication is part of your treatment plan, you’ll need to see a psychiatrist, psychiatric nurse practitioner or your primary care doctor to get your prescriptions.

Common Types of Therapy

Some therapies are more effective for certain conditions than others. Your therapist can explain what might work best for you, but understanding some of the most common types can help you assess whether the therapist’s approach feels right.

Cognitive behavioral therapy (CBT): Addresses problems by changing unhelpful thought patterns and behaviors.
Dialectical behavior therapy (DBT): A form of CBT that teaches skills for managing emotions, tolerating stress and improving relationships.
Psychodynamic therapy: Explores how past experiences and unconscious patterns are shaping your thoughts, feelings and relationships.
Eye movement desensitization and reprocessing (EMDR) and somatic therapies: Both of these therapies use physical techniques – guided eye movements (EMDR) or attention to bodily sensations (somatic) – to reduce the emotional impact of traumatic memories.

How to Find a Therapist

A referral from your healthcare provider or someone you know and trust can be a good place to start. You can usually find basic information about most therapists online. Your insurance provider directory is also likely to have a list of therapists who are covered under your plan. Dr. Chester points out that Psychology Today maintains an updated database of therapists, as do national mental health organizations like:

American Psychological Association
American Psychiatric Association
American Association of Marriage and Family Therapists
Association of LGBTQ+ Psychiatrists
Substance Abuse and Mental Health Services Administration

For therapists who specialize in specific conditions, try:

Anxiety and Depression Association of America
National Alliance for Eating Disorders
National Center for PTSD

To find culturally sensitive therapists and resources, consider:

Black Mental Health Alliance
Therapy for Black Girls
Inclusive Therapists
Therapy for Latinx
WeRNative (resources for Native American youth)
The National Asian American Pacific Islander Mental Health Association
LGBTQ+ Healthcare Directory

Set up a few appointments with therapists for initial consultations. Pay attention to what they say, as well as how they make you feel.

What to Expect From Your First Session

The first meeting is your chance to assess whether you connect with the therapist and their approach. Be prepared with questions. If you’re seeking treatment for a specific condition, ask about their experience and methods. “Have them explain what your treatment plan is going to look like and what you can expect,” says Dr. Chester.

Key questions to consider:

How much experience do you have treating patients with my condition?
What’s your treatment approach for this issue?
How long have you been using this method, and why do you prefer it?
What results can I realistically expect?

You’ll also want to pay attention to the therapist’s communication style. Some therapists are more conversational, while others don’t talk much and mainly listen. If you have a preference, let the therapist know.

“Trusting your therapist and feeling comfortable being vulnerable with them can make or break the treatment,” says Dr. Chester. If it doesn’t feel like a good fit after your first meeting, it’s okay to keep looking. Even after starting therapy, you can always switch if it’s not working out.

How to Tell If the Therapy Is “Working”

Progress is different for everyone, but it’s a good sign if you’re feeling supported and noticing positive changes like:

Increased self-awareness
Better control over emotions and behaviors
Improved mood
Fewer (or milder) symptoms
Achieving your goals
Feeling better about yourself and your life

If some sessions feel uncomfortable or mentally draining, it may be hard to gauge progress. “Therapy should be a little hard, or at least emotionally challenging,” says Dr. Chester. “If you leave your therapist’s office skipping and smiling every time, it could mean you’re not addressing deeper issues.” But there is a difference between feeling challenged and feeling like the therapy (or therapist) isn’t working well for you.

Red flags to watch out for:

You don’t feel heard or understood.
You feel judged, dismissed or talked down to.
Your therapist hasn’t explained your diagnosis or outlined a treatment plan.
Your therapist never asks how therapy is going for you.
There are no clear goals or homework between sessions.

If something feels off but you’re not sure you want to switch therapists, Dr. Chester recommends talking to your therapist about it. “Tell them what’s bothering you and what’s not working,” he says. They may be able to change their approach or offer other solutions to meet your needs. “If you're definitely not going to continue working with them, then let them know ahead of time, so your final session can focus on closure.”

A good therapist is someone who earns your trust, supports you and has a clear plan for helping you reach your goals. It’s worth taking the time to find them.