The first step to choosing a good therapist is to choose a type of therapy you want to try. There are many different kinds of therapy you can do with a therapist. Choose one that aligns with your goals. Some therapists are well-versed at providing more than one type.

Types of therapy to consider include:

-cognitive behavioral therapy (CBT)

-acceptance and commitment therapy (ACT)

-dialectical behavior therapy (DBT)

-psychoanalytic therapy

Therapy can have very different costs, depending on where you get it.

Some therapy is available for free. Online therapy can be a relatively lower-cost option. Other therapists can have a higher cost.

Before you start booking appointments with individual therapists, ask your insurance provider what they cover, and decide how much you’d be willing to pay for therapy per month. Knowing this amount will help you prioritize therapists that work for your budget.

A medical doctor can be a helpful resource when you’re looking for a therapist.

Your doctor can connect you with someone who’s able to help you address your specific concerns. They can also help you find someone who accepts your insurance plan, if you have one.

Referrals from family or friends are a great way to find a therapist.

If you’re comfortable, ask your friends and family if they can recommend one. Your loved ones might give you better insights about a good therapist versus only searching online.

It’s worth mentioning that even if a therapist works with your loved one, they may not be the best fit for you. The right therapist still depends on your personal needs and therapy goals.

Other people or organizations in your network may have helpful suggestions, too:

Your school: If you go to college or university, your school’s student health department or psychology department will likely be well-connected with a network of qualified therapists.

Your insurance company: Your insurance provider will have connections with (and usually a list of) psychotherapists they work with, whose services they cover.

Other professionals you know: These people may also be good resources in your search, even if they don’t work in the healthcare field. Consider asking doctors, lawyers, and other professionals you already know and trust if they can recommend someone from their trusted professional network.

Your place of worship: If you’re part of a religious community, people there may be able to offer recommendations.

As you’re assessing your potential therapist, it’s important to check their credentials to make sure they’re qualified.

Therapists might also have credentials for a specific type of therapy they practice, like exposure therapy.

However, remember that a therapist’s title may not matter as long as they’re qualified in the type of therapy you’re interested in receiving. You might consider getting therapy from counsellors, social workers, psychologists, or psychotherapists, for example.

While all therapists are trained in compassion and understanding, having a therapist who is part of your community, or who has experience working with people from your community, can make a difference.

Many folks find it easier to open up with people who “get” their experiences, especially people from oppressed or marginalized groups.

For example, if you’re part of the LGBTQIA+ community, you might find it easier to open up with an LGBTQIA+ therapist, or a therapist who states up-front that they’re LGBTQIA+ friendly.

Here are a few factors you might consider:

-gender identity

-racial or cultural background, such as a therapist who is themselves or explicitly welcomes clients who are from Black, Indigenous, or People of Color (BIPOC) communities

-specialization in LGBTQIA+ issues

-religious affiliations

Ultimately, finding a good fit comes down to your relationship with the particular therapist. Consider keeping an open mind and making decisions based on the person, rather than relying on assumptions about their background.

The most important thing is to think about who you feel most comfortable working with.

Figuring out what you want from therapy can help you find the right therapist.

If you’re interested in therapy to address a particular issue, that might help narrow your options.

Here are a few things you might want to focus on:

-dealing with stress

-trauma you experienced

-phobias

-interpersonal relationships

-grief

-a mental health condition you have or think you might have

-an emotional issue in your life you would like help with

Once you know what you want from therapy, communicate your goals up front to whomever you work with.

Keep in mind that some issues, like relationships and stress, may not require your therapist to have as much specialized training, whereas specific health conditions like depression may benefit from it.

If you aren’t sure what to focus on, but you know you want to talk with someone, that’s OK. A good therapist will help you identify goals and work toward them with therapy.

Over time, they’ll help you gain skills and confidence to deal with emotional challenges and cope on your own.

Finding a match can take some trial and error. Trying out several therapists is a normal part of the process for many people.

However, once you have a therapist you click with, that working relationship can be incredibly beneficial for you over the long term.

In other words, it’s often a long journey to find the right therapist, but it’s worth holding out for.

For many people, online therapy can be a great, accessible resource. Online therapy can be especially helpful if there aren’t therapists in your area.

With online therapy, it’s still important to find a therapist who’s licensed and specialized to meet your needs. Make sure to choose an app that only provides licensed therapists.

This is a major plus because it can allow you to quickly and easily try out as many people as you need to find the right fit.

Consider asking a potential therapist questions about their credentials and experience. Getting information can help you figure out if this therapist is right for you.

Here are some questions you can ask:

-What are your areas of expertise?

-What kind of therapy do you practice?

-Do you have experience working with people in similar situations?

-Tell me more about your approach.

-How many years have you been practicing as a therapist?