Get Help Finding a Therapist

If you’re thinking about going to therapy, you’ve come to the right place. But where do you even start, and what does therapy look like, anyway?

If you’re looking for professional help due to feeling overwhelmed, anxious, or simply not yourself, you’re not alone.​ Nearly a quarter of all adults in the U.S. received some type of mental health treatment in 2023 — so you’re in good company.

Here's some guidance to get you started.

How to choose a therapist

You deserve support from someone you can trust —but with so many providers, therapy services, and different treatment modalities, it can be dizzying to know where to start. Here’s the good news: There are many different types of therapists out there, and you have the power to choose which approach works best for you.

Here are some factors to consider when choosing a therapist:

• Specialization: Match therapist expertise to your specific needs. For example, if you have obsessive-compulsive disorder, you’ll want to find a therapist who specializes in OCD. Or, if you’re a trauma survivor, you’ll want a therapist who’s trauma-informed. You might also look for a therapist based on whether they practice a specific type of therapy, like cognitive behavioral therapy (CBT) or acceptance and commitment therapy (ACT).

• Style and Approach: Find someone whose therapeutic style resonates with you. Many services provide profiles with a personal statement from the therapist that can help you make a decision about who might fit your preferences. 

• Personal Background: Sometimes, it can be helpful to connect with a therapist who shares life experiences or a similar cultural background. For example, if you’re part of a marginalized community, you might want a therapist who can relate and easily understand your struggles. 

• Availability: Ensure a therapist’s schedule aligns with your availability and lifestyle.​ Some services will allow you to see available appointment slots, though others may require communicating with the therapist directly.

• Education and license type: The level of training and specialization you need from your therapist depends on the severity of your symptoms, your treatment goals, and whether you prefer medication, psychotherapy, or both.

Research suggests that for most common mental health concerns—such as anxiety and mild to moderate depression—talk therapy provided by Licensed Psychologists (PhD, PsyD), Licensed Clinical Social Workers (LCSW), Licensed Professional Counselors (LPC), Licensed Mental Health Counselors (LMHC), Licensed Marriage and Family Counselors (LMFT) is highly effective.

However, if your symptoms are severe, involve psychosis, or require medication adjustments, a psychiatrist may be the best fit. In some cases, a combination of therapy and medication—often provided by both a therapist and a psychiatrist—yields the best outcomes.

It’s important not to get discouraged if you don’t find “the one” on your first appointment – only about half do, according to a recent survey. Therapy is all about you, and it's worth taking the time to find the right fit. It might take a couple of tries to find the therapist who’s right for you.

  Anticipate your therapy costs

The cost of therapy varies:

• Out-of-pocket fees typically range from $65 to over $250 per session.​ New York state has an average of $176 per session.

• Insurance coverage can significantly reduce these costs. A co-pay for therapy is typically around $20-50, though this may vary depending on your specific plan and whether you have to meet a deductible first.

Make sure to confirm your insurance information with your provider prior to your appointment to avoid surprises.

Choose between remote or in-person therapy

There is strong evidence to support the effectiveness of both in-person and remote therapy options. 

• Remote therapy: Can suit busy lifestyles, reduce time spent community, and offers the comfort of your own home.

• In-person therapy: May be beneficial if you prefer face-to-face interaction or struggle with distractions or privacy concerns at home.

Make therapy work for you

If you’re considering going to therapy, you're already on the right path toward better mental health. 

 Consider maximizing the benefits of therapy by:

• Being open and honest: Transparency about your situation, needs, and challenges helps your therapist better support you.​ Know that anything you share with your therapist is confidential, and they’re here to help you, not judge you.

• Setting clear goals: Clarify what you hope to achieve through therapy.​ Collaborate with your therapist to set treatment goals and measure your progress. Make sure to check in on these goals periodically to make sure you’re on track.

Practicing outside of sessions: Many therapists give clients “homework.” This could include practicing certain relaxation techniques on your own or completing worksheets. Doing these recommended activities or exercises can enhance the work you’re doing in session with your therapist.

Ready for change? Find therapy services to help you improve your mental wellness today.