So, you’ve made the decision to start therapy. That’s an incredible first step toward healing, growth, and flourishing. I’m so glad you’re taking time to care for yourself. But with so many therapists, specialties, and payment options out there, it can feel hard to know where to begin.
Whether you’re searching online, asking friends for recommendations, or just exploring your options, here are a few things to keep in mind as you begin your search.
Start with credentials
One helpful place to begin is by looking at a therapist’s credentials. Those letters after their name might seem like alphabet soup at first, but they’re important. You might come across designations like LPC (Licensed Professional Counselor), LMFT (Licensed Marriage and Family Therapist), LCSW (Licensed Clinical Social Worker), Psy.D (Doctor of Psychology), or Resident in Counseling. Each of these indicates a level of training and expertise in providing therapy. Most therapists will include this information in their bio or website, and they’ll be happy to explain how their background shapes the way they work.
Know what you’re looking for
It’s also helpful to consider what kind of support you’re seeking. Do you want to talk about anxiety, relationships, past trauma, eating habits, or something else entirely? Therapists often specialize in certain issues or populations, and they usually include this in their descriptions. If it’s not clear, you can always ask about their experience working with your specific concern.
Understand the financial side
Finances can understandably feel like a big part of the decision-making process. Therapists typically offer a few different options: some accept insurance and will bill your provider directly, while others operate as self-pay or out-of-network, meaning you pay them directly and then seek reimbursement from your insurance (many therapists will provide the documentation you need to do this). In some cases, therapists offer reduced rates based on your income—this is called a sliding scale. It’s always okay to ask about your options upfront. Therapists understand that affordability matters, and many are open to talking through what might work best for you.
Pay attention to how you feel
Once you’ve found a few therapists who seem like a good fit on paper, pay attention to how you feel when interacting with them. Whether it’s on a short consultation call or during an initial session, notice how comfortable you feel. Therapy is a vulnerable space, and while trust takes time, it’s important that you feel respected and safe. Maybe you’re looking for someone who shares a particular identity with you—race, gender, sexuality, faith—or someone who simply listens with warmth and attentiveness. Every therapist has their own style, and it’s okay to trust your instincts as you get to know them.
Take advantage of consultation calls
Many therapists offer a brief consultation call—just 10 to 15 minutes—to hear a bit about what you’re looking for, share their approach, and answer any initial questions. These calls can be a wonderful way to get a feel for someone before committing to a session. If the call feels good, go ahead and schedule your first appointment.
And remember—it’s okay if it takes time
Give yourself some grace as you go through this process. It’s perfectly normal if the first therapist you meet isn’t quite the right fit. We often encourage trying at least a few sessions to see how it feels—but if something isn’t sitting right, you’re allowed to speak up or try someone new. A good therapist will want you to get the support that’s truly right for you, even if that means helping you find it elsewhere.
You’re doing something brave by seeking support. And wherever this path takes you, I hope it leads to greater peace, clarity, and care—for yourself and your story.
Kate Clark, MA, Resident in Counseling
