How To Find a Therapist in NYC: A Local’s Guide to Starting Therapy

Mental health challenges affect nearly 1 in 4 New Yorkers each year. If you feel like you may be struggling too, therapy can offer a path forward. “While [therapy] can be incredibly helpful during times of more extreme distress or dysregulation, therapy can also be invaluable in the in-between life moments,” explains licensed clinical social worker (LCSW), Madeline Weinfeld Shill.

But knowing therapy can help and actually finding the therapist can be two different challenges. Finding the best therapists in NYC can feel as daunting as navigating the Times Square subway station for the first time. With so many choices, it’s easy to feel lost or unsure where to start. This guide will walk you through how to find a therapist in New York City. Taking the step to seek support, whether the first time or after a break, is a powerful step toward meaningful change.

How to find a NYC therapist

1. Reflect on why you want therapy

Before searching for a therapist, take a moment to reflect (when you can find time), maybe during a commute, workout, or coffee run. Tune into how you’re feeling and what kind of support you might need. Understanding your “why” can help guide your search and make the process feel less overwhelming.

Ask yourself:

• What emotions am I dealing with right now? Maybe feeling anxious, sad, numb, overwhelmed, burned out, or stressed about work, school, or city life in general. How often do I feel this way? Notice if it’s once in a while, most days, or pretty much all of the time.

• Are these feelings making everyday things harder? For example, struggling to sleep or focus, low energy or motivation, feeling tense or irritable, not wanting to get out of bed, or pulling away from people.

• Am I having a hard time with people close to me? This could look like hard feelings after a breakup or divorce, family or friendship struggles, parenting stress, or even dealing with a difficult boss.

• Am I struggling with how I see myself? Maybe feeling unsure or having low confidence, experiencing imposter syndrome, thinking about coming out, exploring gender, sexuality, or relationship style, or navigating cultural, racial, or faith identity struggles. 

• Am I navigating any major life changes or health concerns? This might include moving, job loss, pregnancy or postpartum, chronic illness or pain, eating disorders, recovering from addiction, or grief.

Reflect on what you want to get out of therapy. Thinking about your goals can help you figure out what matters most to you right now, whether it’s getting to know yourself better or finding ways to cope. Want tips? Check out how to set therapy goals and actually reach them.

2. Find someone who truly gets you

New York City is one of the most diverse cities in the world, home to over 8 million people from countless backgrounds and experiences. This rich diversity means you can likely find someone who truly understands your perspective—someone you can trust and connect with.

“Life experiences shape how we understand and express emotions, making culturally responsive therapy essential for effective treatment,” emphasizes Kit Morgan, LCSW.

Consider what parts of your identity and experience matter to you most as you’re seeking therapy:

• Life stage: Are you looking for individual therapy, couples counseling, or family support? This might include young adults, people in midlife, couples, families, and older adults. 

• Identity and culture: What parts of your background might be important to talk about during sessions? This might include being LGBTQIA+, BIPOC, AAPI, an immigrant or refugee, neurodivergent, or having specific religious, cultural, or spiritual beliefs.

• Life experiences: Have certain experiences shaped how you see the world? This might include being a veteran or part of a military family, experiencing housing instability, living with a disability or chronic illness, surviving trauma, or facing discrimination.

Understanding what aspects of your background feel most important can help you find the right therapist who not only has the expertise to support you but also connects with your unique story.

3. Learn about the different types of therapy

As both Morgan and Weinfeld Shill point out, therapy isn't one-size-fits-all. Some New York therapists stick closely to one method (like CBT), while others blend different approaches based on your needs. Understanding some common therapy styles can help you have more informed conversations with a potential therapist.

Common therapy approaches include:

• Cognitive behavioral therapy (CBT): Helps you identify and change unhelpful thought patterns and behaviors that affect your mental health

• Dialectical behavior therapy (DBT): Teaches practical skills in mindfulness, emotional regulation, interpersonal effectiveness, and distress tolerance

• Eye movement desensitization and reprocessing (EMDR): Uses bilateral stimulation (stimulating the left and right sides of your brain through eye movements, tapping, or sounds) to help your brain process difficult memories and emotions related to trauma, anxiety, depression, chronic pain, and more

• Psychodynamic therapy: Explores how past and formative experiences influence your thoughts and behaviors today

• Couples therapy: Supports partners in improving relationship dynamics or navigating life transitions together

• Somatic therapy: Uses body awareness and physical sensations to guide emotional healing and growth, focusing on what your body tells you rather than just talking through problems

• Group therapy: Connects you with others who face similar challenges in a safe and supportive space

• Art therapy: Uses creative activities like drawing or painting to explore emotions that may be hard to put into words

• Family therapy: Helps family members communicate better, set healthy boundaries, and resolve conflicts or major changes together

These are just a sample of the different options. Don’t worry about choosing the “perfect” approach. During consultation calls (see step 6), you can ask therapists about their approach and what might work best for your specific needs.

4. Consider the practical details

Life moves fast. When it feels like there’s never enough time, you may put your own needs towards the bottom of the list. Whether you’re a stressed out professional juggling deadlines, a parent managing family responsibilities, or someone commuting across boroughs to care for an aging parent, the practical side of therapy matters just as much as finding the right fit.

Location: Consider how you’d prefer to get to appointments (walking, subway, biking, cab, etc.). If getting there feels challenging, many NYC-based providers offer hybrid options or online therapy sessions that might work better for you.

Schedule: Look for a therapist whose availability aligns with your routine and schedule to help you stay consistent.

Cost: Therapy in NYC can range from around $80 to over $300 per session. If you have insurance, check if a therapist is:

• In-network: Depending on your plan, you can pay a set amount (copay or coinsurance) of around $20–$50, or you may need to pay a larger sum before meeting your deductible if you have one. 

• Out-of-network: You pay upfront and submit a claim to insurance for partial reimbursement, around 50-80% after meeting your deductible.

Some therapists offer sliding-scale fees based on your income to make sessions more affordable. Others may be connected with community programs that provide low-cost or free mental health care. If you’re interested in learning more about finding affordable therapy, we have you covered.

5. Start your search

With your priorities in mind, it’s time to search for a therapist in NYC. Start with reputable online directories that let you filter for licensed therapists in New York.

Project Healthy Minds: Our platform has a curated directory of screened therapy and psychiatry providers and other helpful services like digital self-care, support groups, and crisis services—helping you find the right fit for your needs. 

Note: The links below are filtered to show New York-based therapists.

General therapy directories:

• Psychology Today

• Inclusive Therapists

• Open Path Collective

Identity-focused directories:

• Therapy for Black Girls

• Asian Mental Health Collective

• National Queer & Trans Therapists of Color Network

• Latinx Therapist Action Network

You can also explore specialized organizations in New York City that focus on specific communities or treatment approaches:

• Association to Benefit Children (child and family support)

• Embracing Joy Psychotherapy (young adults and couples counseling)

• Rainbow Heights Club (LGBTQIA+ mental health support)

• The Root Therapy (holistic therapeutic approach)

• Balance Eating Disorder Treatment Center (eating disorder treatment)

• Institute for Human Identity (LGBTQIA+ affirming care)

6. Try it out – and ask questions to find your fit

Once you’ve found a few potential therapists who seem like a good match, see if they offer a short consultation call. Weinfeld Shill strongly recommends exploring these conversations before making a decision. “I believe the relationship between therapist and client is the most central thing to a meaningful therapy experience,” she says. “It is worth investing some time to find someone you believe you can establish trust and safety with.”

Come prepared with questions that address both practical concerns and therapeutic approaches. It’s okay to feel unsure or nervous—just notice how you feel during and after each conversation.

Questions to ask during therapist consultation:

• What’s your experience with [my specific concern or issue]?

• How do you support clients from diverse backgrounds or identities? 

• What aspects of your own identity or lived experiences might be relevant to our work together?

• How would you describe your therapy style?

• How long is each session, and how long does therapy usually last?

• Do you accept my insurance or offer a sliding scale?

• Do you offer in-person sessions, virtual sessions, or both?

• What does a typical therapy session look like, and how do you track progress?

• How can I share feedback or bring up questions or concerns during therapy?

After a few therapy sessions, check in with yourself:

• Do I feel safe and understood?

• Am I challenged in a helpful way?

• Do I leave feeling more hopeful or clear?

• Are the logistics still working for me (location, schedule, cost)?

Morgan reinforces this approach: “Quality therapeutic engagement involves thoughtful questions that promote deep reflection and demonstrate the therapist’s genuine investment in understanding your unique perspective and circumstances.​​​​​​​​​​​​​​​​”

It’s completely normal to try a few therapists before finding the right fit. With thousands of licensed therapists in NYC, trust that the support you need is out there.

Take the next step

“Many people fear their pain will overwhelm their therapist, yet experiencing a professional’s steady presence through difficult disclosures of experience can be profoundly healing,” reassures Morgan. “Positive therapeutic relationships teach you that supportive connections can endure even during life’s heaviest moments.”

The hardest part is often just starting. Trust yourself to know what feels right, and remember the real work happens in those weekly sessions. Whether you’re dealing with depression, trauma, or everyday stressors, find a therapist in NYC and take that courageous first step today.