How to Choose a Therapist

Reaching out for support is a strength, not a failure. Therapy is a well-studied way to get help with a wide range of concerns, and having a trained, supportive person alongside you can make hard things feel more manageable. You do not have to wait until things are “bad enough,” and you do not have to figure everything out alone.

Finding the right therapist matters, because different therapists have different training, methods, and styles. This guide explains what to look for and what to ask, so you can feel confident taking the first step.

What to Look For

To learn more about specific approaches, see our Guide to Common Therapy Types.

When It Is Serious, Look for Specialized Experience

Not every concern calls for the same kind of therapist. Treatment is often tailored to the condition: for example, obsessive-compulsive disorder and bipolar disorder call for different approaches. For more serious or complex concerns, such as trauma and PTSD, bipolar disorder, psychosis, severe OCD, an eating disorder, self-harm or suicidal thoughts, or a substance use disorder, it may be worth looking for a therapist with specific training and experience treating that condition.

• Ask directly: “What experience do you have treating someone with my issue?” The National Institute of Mental Health (NIMH) suggests this question.
• Ask what approach they would use and what evidence supports it. For PTSD, for example, trauma-focused treatments such as CPT and prolonged exposure are recommended in guidelines, so it is reasonable to ask whether a therapist is trained in them.
• Ask whether they have formal training in that treatment and get ongoing supervision or consultation, not only how many years they have practiced.
• Ask whether medication may help. Psychiatrists and some other medical providers can prescribe it, and many people benefit from both therapy and medication.
• If you are in crisis, do not wait for the perfect match: call or text 988 (United States), use your local emergency number, or go to the nearest emergency room.

“Experienced” should mean experience with your specific concern, not just a long career. Research suggests the link between years of practice and client outcomes is small and inconsistent, and a 2022 replication study found largely no link between therapist experience and client outcomes (Germer et al., 2022). Specific training in the right treatment, plus ongoing feedback and supervision, are better signs than years alone.

When a Newer Therapist Can Be a Great Fit

Many concerns are common, situational, and well suited to a newer therapist, an intern, or a supervised graduate trainee. Examples include school or work stress, adjusting to a move or new job, friendship or family conflict, grief after a loss, building confidence, and learning coping skills. Training clinics and newer clinicians may also offer lower fees.

Research on supervised trainees is limited, but it generally finds that clients improve and that results are often comparable to those with licensed clinicians. Individual skill and the quality of supervision matter. If you start with a newer therapist and your symptoms get worse or become more serious, it is perfectly okay to ask for a referral to a specialist.

Where to Find a Therapist

• Your insurance directory: your insurer’s website or phone line can list in-network providers near you.
• Online directories: sites such as Psychology Today let you filter by specialty, approach, insurance, and identity factors such as cultural or LGBTQ+-affirming care.
• Federal locators (United States): SAMHSA’s FindTreatment.gov is a federal directory of mental health and substance use treatment. Listings can be out of date, so confirm details by phone. Veterans can also use VA services.
• Your doctor: a primary care provider or clinic can often recommend trusted local therapists.
• Lower-cost options: many workplaces offer an Employee Assistance Program (EAP), and community mental health centers and university training clinics often offer care at reduced cost.

Questions to Ask in a First Session

It is completely okay to ask questions. A good therapist will welcome them. You might ask:

• Are you licensed in my state, and what is your license?
• What approach or modality do you use, and why do you think it fits my situation?
• What experience do you have treating someone with my issue?
• What will sessions look like, and how often will we meet?
• How will we know whether therapy is helping?
• What are your fees and cancellation policy, and do you accept my insurance?
• How do you handle confidentiality, and what are its limits?

You can also ask for an approach you have read about, such as CBT, EMDR, or somatic therapy. A good therapist will tell you honestly whether it fits your needs or refer you to someone who offers it.

It Is Okay to Change Therapists

You may not find the right fit on the first try, and that is normal. Therapy takes time, but you should be able to tell, after a reasonable amount of time, whether you feel heard and whether you are moving toward your goals. If you do not feel progress, you are allowed to change therapists. Switching is not a failure and it is not rude. It is part of finding the right support.

A good first step is to tell your therapist what is not working. NIMH advises talking with your therapist if you have been in therapy for a reasonable time and are not improving, and then considering other professionals or approaches. A good therapist will welcome that conversation. If it does not help, or you do not feel safe having it, you can move on.

How to ask for a transfer of care

A “transfer of care” means moving to a new provider with as little disruption as possible, so you do not have to start from zero. You can ask for it:

• Tell your therapist you would like to move to a different provider, and ask for referrals. Professional ethics codes, such as the American Psychological Association’s for psychologists, expect therapists to help with referrals and a planned ending rather than simply dropping you.
• Ask for a closing session to review what has helped, what has not, and what you would like your next therapist to know.
• Ask your therapist to send a treatment summary to your new provider, including your diagnosis (if any), treatment plan, what has been tried, and your progress. You will usually sign a written release first.
• In the US, you also have a right under HIPAA to get a copy of your health records and to ask that they be sent to another provider. The therapist’s separate private session notes (called psychotherapy notes) are treated differently and are not covered by this right, but a summary of your treatment is. State laws can add other rules.
• If you take medication, tell your prescriber about the change and keep your medication appointments.
• Try not to leave a gap. Keep your appointments until your new therapist is confirmed, if you can.

If you are in crisis at any point during a transition, call or text 988 (United States), use your local emergency number, or go to the nearest emergency room. You do not have to wait for your next appointment.

If you have been considering therapy, we encourage you to make an appointment with a licensed therapist. Taking that first step is often the hardest part, and you deserve support.

Within Your Light is an educational platform. This article is for educational purposes only and is not a substitute for professional mental health care. If you are struggling, please consult a licensed therapist.