How to Choose Your Therapist - The Things To Think About

Finding the right therapist isn’t like choosing a new phone plan or picking a restaurant from a list of reviews. It’s deeply personal. The relationship between you and your therapist can influence how safe you feel, how honest you can be, and ultimately, how much you grow. But with so many options, credentials, and specializations, the search can feel overwhelming.

Here’s how to make a choice that’s not just good – but right for you.

Start with the basics: credentials and qualifications
Not all mental health professionals are the same. Depending on where you live, you might come across:

• Psychologists (often PhDs or PsyDs): Trained in assessment and therapy, sometimes involved in research or testing.
• Psychiatrists (MDs): Medical doctors who can prescribe medication.
• Counselors / Therapists (e.g., LPCs, LMFTs, LCSWs): Often focused on talk therapy and day-to-day mental health challenges.

Credentials matter – but don’t let acronyms intimidate you. The important thing is that they’re licensed, trained, and operating legally in your area.

Define what you’re looking for help with
Do you want to process trauma? Learn coping mechanisms for anxiety? Get support through a divorce? Or maybe you’re not sure – you just know you feel off. That’s okay too.

Still, being clear on your starting point can guide your search. Some therapists specialize in specific areas like grief, addiction, parenting, LGBTQ+ identity, or workplace stress. Others use particular approaches like CBT, EMDR, or psychodynamic therapy.

You don’t need to know the jargon – but knowing your goals helps.

Think about style and personality
Therapy is about human connection. You need someone you feel comfortable with – even if you’re not comfortable yet with everything you’re dealing with.

Ask yourself:

• Do I want someone warm and nurturing, or more direct and structured?
• Would I feel more understood by someone of a particular gender, background, or age?
• Do I need cultural competence – someone who understands specific aspects of my identity or lived experience?

This isn’t superficial. It’s personal chemistry. And it matters.

Location, logistics, and the therapy format
Therapy should feel accessible, not like another stressor. Consider:

• In-person or online: Do you want the privacy of a physical office, or the convenience of Zoom?
• Frequency: Weekly? Biweekly?
• Cost: Are they covered by your insurance or national health system? Do they offer sliding-scale rates?
• Scheduling: Do their hours fit around your work, school, or caregiving responsibilities?

You might find the perfect therapist, only to realize their 11 a.m. slots don’t work for you. Don’t overlook the practical.

Do a consultation – and trust your gut
Most therapists offer a free consultation (often 15–30 minutes). Use this time to ask:

• How do you typically work with clients like me?
• What kind of goals do you set?
• What would the first few sessions look like?

But beyond the answers, pay attention to how you feel:

• Do you feel judged?
• Do you feel heard?
• Do you feel like you could eventually open up?

You’re not auditioning for them. You’re seeing if there’s a mutual fit.

Remember: You can switch
Therapy isn’t a lifelong contract. Sometimes the first match isn’t the right one – and that’s not failure. It’s information. If after a few sessions you feel stuck, unheard, or just not quite safe – it’s okay to look elsewhere.

A good therapist will support that decision.

Final thought
Choosing a therapist isn’t about finding “the best” – it’s about finding your best fit. Someone who makes the work of healing feel possible, even on the hard days.

It might take a few tries. It might feel awkward at first. But when you find the right one, it’s worth it.

Because you’re worth it.