How to Find the Right Therapist

Finding the right therapist can feel overwhelming, especially if you’re starting from scratch. There are many different approaches to therapy, countless professionals to choose from, and the added challenge of figuring out what actually works for you. But with a bit of patience, you can find someone who’s a good fit for your needs.

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First, it helps to understand why you’re seeking therapy. Some people are dealing with specific issues like anxiety, depression, trauma, or relationship challenges. Others may simply feel stuck or want to understand themselves better. Knowing your main goal gives you a starting point. Therapists and psychologists often specialize in certain areas, so having a general idea of what you want help with can narrow your search.

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Practical factors also matter. Think about your budget, insurance coverage (in-network and out-of-network coverage), and whether you prefer in-person or online sessions. Location and the therapist’s working hours can make a big difference in whether you stick with therapy long term. If therapy feels like a logistical burden, it becomes harder to maintain consistency.

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When you start looking for therapists, you can ask friends for recommendations or use www.psychologytoday.com to browse therapist profiles. Not all therapists list their practice on Psychology Today, but many do. When reading profiles, pay attention to their specialties, experience, and how they describe their approach. Many therapists offer a brief consultation call. This is your chance to ask questions and get a sense of their personality and communication style. You might ask how they’ve helped people with similar concerns or what a typical session looks like.

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The relationship you have with your therapist (often called the “therapeutic fit”) is one of the most important factors in successful therapy. You should feel safe, respected, and heard. It’s okay if you don’t feel an instant connection, but you shouldn’t feel judged or dismissed. Trust your instincts here. If something feels off after a few sessions, it’s completely acceptable to try someone else.

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It’s also worth noting that therapy is a collaborative process. A good therapist won’t “fix” you. They’ll work with you. Progress often takes time, and there may be moments of discomfort as you confront difficult thoughts or emotions. That’s a normal part of growth. What matters is that you feel supported through that process.

Finally, give yourself permission to adjust along the way. Your needs may change or you might discover that a different therapeutic style works better for you. Finding the right therapist isn’t always a one-step process. It can take a few tries and that’s perfectly normal.

Dr. Sandra Rodriguez-Siuts, is a licensed psychologist in Scottsdale, Arizona and provides in-person and online therapy to women who live in the state of Arizona. Dr. Rodriguez-Siuts is also licensed with PSYPACT and APIT to provide online therapy in 43 states. Her practice focuses on supporting women.