How to find a therapist

Starting therapy is an important decision. For some people, it’s an easy choice, and they feel ready to begin. For others, it comes after years of careful thought and overcoming hesitancy — or even fear. No matter how you got here, finding the right therapist can be challenging and even feel overwhelming, especially if you need support right away. Our goal is to make this process easier by showing you where to start, offering key questions to consider, and giving you the knowledge to select the best therapist for your wellness needs.

What kind of therapist is right for me?

When choosing a potential therapist, consider their personality, style, and areas of expertise. Research shows that the strength of the therapist-client relationship (also known as the therapeutic alliance) is the best predictor of positive results. Since you’ll be sharing very personal details about yourself, it’s important to feel safe and supported, and like your personality meshes with your therapist’s.

In terms of style, consider whether you prefer a clinician who uses creative methods, brings a sense of humor to your sessions, gives homework, or provides straightforward feedback.

Finally, consider areas of expertise: Many mental health providers specialize in specific populations (such as couples, or LGBTQ+ individuals), the mental health conditions they treat (depression, anxiety, substance abuse), and the modalities of therapy they practice (cognitive behavioral therapy (CBT), trauma-focused therapy). It can be hard to know which type of therapy will work best for you. However, finding a therapist experienced in working with people with backgrounds and concerns similar to yours can be helpful.

Where should I look for a therapist?

Grow Therapy is a useful resource for finding in-person and online mental health providers who match your needs and accept your insurance. By entering your state and insurance details, you can browse a tailored list of providers, view profiles, and easily book a first session.

You can choose to view providers who specialize in over three dozen areas such as ADHD, parenting, addiction, self-harm, postpartum, substance misuse, and more. You can then further refine your results by age, gender, language, identity, and schedule preferences.

Another option is going through your insurance plan, as many insurance companies have online platforms to help you find licensed, in-network therapists. Referrals from medical doctors or trusted people in your life can also be effective, easing some of the anxiety since the therapist has already been vetted.

Why is it so hard to find a therapist?

The demand for therapy is outpacing the supply of mental health professionals due to factors like population growth, aging, the effects of the COVID-19 pandemic, and a decrease in stigma around receiving mental health care. As a result, even if you find a therapist who accepts your insurance, they may not be accepting new patients.

Most therapists have limited capacity, typically seeing 15 to 30 clients per week. Specialization further narrows the number of available providers. Barriers like location can also limit access to care, especially in rural areas with fewer providers or transportation options.

What should I consider when choosing a therapist?

When choosing a therapist, consider a few key factors. First, make sure the therapist is properly educated, trained, and licensed. While the letters after a clinicians name can be confusing, verify they have at least a master’s degree and are licensed or working under a licensed provider.*

Second, think about your budget. Are they in-network, out-of-network, or do they offer a sliding scale? Some providers even offer low cost services.

Third, consider what you are seeking help for and whether the therapist has this identified as an area of specialization. Finally, assess the logistics — do they have availability, and do their times and locations work for you? If you prefer online therapy, check if they offer that option.

What are the different types of therapists?

Deciphering the letters after a therapist’s name can be confusing. These are the most common abbreviations, but they vary depending on the state the therapist is licensed in. For a full guide, see our blog, but here’s a quick breakdown of common titles:

Providers with a master’s degree

• Licensed Clinical Social Worker (LCSW): Focuses on therapy with an emphasis on how social and environmental factors affect mental health
• Licensed Marriage and Family Therapist (LMFT): Specializes in therapy for couples, families, and relationship dynamics
• Licensed Professional Clinical Counselor (LPCC): Provides therapy for general mental health issues

Providers with a doctorate degree:

• PhD or PsyD: Psychologists who offer therapy and often conduct psychological assessments and testing.

All these professionals can provide talk therapy and may use various methods, like cognitive behavioral therapy (CBT) or dialectical behavioral therapy (DBT). Many also focus on specific populations, such as working with children or providing couples therapy.

*Note: An “A” before the credential (e.g., ASW, AMFT, APCC) often means the therapist is an associate, working under supervision until they complete the required hours and pass their licensing exam.

What are the signs of a good therapist?

There are no strict rules for what makes a therapist “good,” but they should have the proper education and training to provide psychotherapy. Beyond that, it often comes down to personal preference, your comfort with the therapist, and your intuition.

Signs of a good therapist include being an attentive listener who makes you feel heard and understood. They should be empathetic and genuine, as the trust and bond you build — known as the therapeutic relationship or therapeutic alliance — is the most important factor for successful therapy. A good therapist won’t just tell you what to do, but will instead help you identify areas for growth and guide you to find your own solutions.

How can I find an online therapist?

One positive outcome of the pandemic has been the rise of online therapy, making mental health services more accessible. You can use Grow Therapy to find an online therapist who accepts your insurance and focuses on your specific needs.

Grow Therapy’s platform makes it easy to schedule your sessions, understand payments, and communicate with your therapist. You can easily see when a provider’s next-available date is, and most therapists let you to book a therapy session within two days.

How can I find a therapist near me?

Grow Therapy can also be good starting point for finding mental health care near where you live is. When searching, you can select “In-person care” and enter your home or work address. Another option is to use your health insurance plan’s online provider database, many of which let you filter for specific locations and other preferences.

Referrals from medical providers or people you trust are also valuable, as they give you the chance to ask questions about their experiences and what they appreciated about the therapist.

How can I find a therapist who shares my culture or religion?

Finding a licensed therapist who shares part of your identity can make it easier to feel like you’re being heard and understood in therapy. Grow Therapy allows you to filter by ethnicity, religion, and language so you can find providers who may understand parts of your story more intuitively. Therapist profiles on Grow Therapy also frequently indicate groups they identify with.

Specialized platforms like Latinx Therapy, Asian Mental Health Collective, or The American Association of Christian Counselors can help you find a therapist who may better understand your background. Contacting local community centers, religious institutions, or cultural groups is another helpful place to find recommendations, as they often have networks of professionals who align with your values.

How can I find a Black or BIPOC therapist?

To find a Black or BIPOC therapist, try directories that connect clients with BIPOC professionals, such as Therapy for Black Girls, Therapy for Black Men, BIPOC Therapists, or Therapy in Color. These platforms let you search by identity, location, and specialties.

Additionally, Grow Therapy lets you search for therapists based on race and cultural background, helping you find therapists with experience working with diverse populations. Lastly, check with community organizations, cultural centers, and religious institutions for referrals to therapists who share your backgrounds.

How can I find a LGBTQ+ friendly therapist?

Try directories designed to connect LGBTQ+ individuals with affirming therapists, like TherapyDen, Gaylesta, and Pink Therapy. These platforms let you search for therapists who identify as LGBTQ+ or have extensive experience with the community.

Additionally, you can reach out to local LGBTQ+ community centers or organizations, which often have resources and referrals for therapists who understand LGBTQ+ needs.

Grow Therapy also lets you select specializations and other filters like LGBTQ, gender fluid, non-binary, and transgender.  Therapist profiles on Grow Therapy also frequently indicate groups they identify with. If you’re unsure about a therapist’s stance on LGBTQ+ issues, don’t hesitate to ask about their experience and approach. A good therapist will appreciate your need for clarity and be open about their qualifications and commitment to affirming practices.

Should I see my friend or family member’s therapist?

Unfortunately, there’s no clear answer to this question. Whether or not you should see the same therapist as someone in your life depends on several factors: your relationship with the friend or family member, how much the therapist knows about you through them (which could affect their objectivity), and your access to other providers.

For example, if you live in a rural area with fewer therapists, it may be challenging to find a provider who doesn’t also treat someone else you know. Ideally, your therapist should remain unbiased, and if they’re also working with a friend or family member it may be hard for them to remain objective. If possible, seek referrals to other providers. If not, the therapist should decide based on their ability to provide quality care.

Can I ask my therapist personal questions?

Yes, you can ask your therapist personal questions, but there are a few important things to consider. First, therapists maintain professional boundaries. While they may share personal information to enhance the therapeutic relationship, they may decline to answer certain questions if it shifts the focus away from you.

Second, think about why you’re asking. If it’s to build rapport or gain perspective, that’s usually okay. However, if it’s to avoid your own issues, reflect on that intention.

Third, a strong therapeutic relationship is built on trust and openness. If personal questions help strengthen that bond, then asking them could be beneficial. Finally, be prepared for your therapist to answer some questions and not others —  they may ask your intention for asking, so they can assess whether or not answering is best for you and the therapeutic relationship.

What if my therapist ends up not being a good match for me?

That’s perfectly okay — it happens to many people. You might not find the right therapist on your first try. As mentioned earlier, the relationship with your therapist is key to fostering change in therapy.

If you’re not feeling a connection, it may be time to find a new one. Providing feedback to your therapist can help you advocate for yourself and see if they have referrals for someone who might be a better fit. We’ve written a guide on how to “break up” with your therapist to help you navigate this transition.