003. How to Find a Therapist Who’s Right for You

How to Find a Therapist Who’s Right for You



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Written ByCarmen Chai

Medically Reviewed byAllison Young, MD on April 26, 2022



Finding a therapist whose personality and approach to treatment you feel comfortable with is important.

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Choosing the right therapist to help you with your mental and emotional health can be tough. What you’re seeking help for is, by definition, personal. And you have a lot of options when it comes to the type of mental health professional you choose.

“Your job is to find somebody who maps onto the concerns you have, somebody you feel comfortable with, and somebody who you believe will be helpful and supportive to you,” says Lynn Bufka, PhD, a licensed clinical psychologist and associate chief of practice transformation at the American Psychological Association (APA), where she works on healthcare policy issues and improving mental health care delivery.

You’re looking for someone with both the professional expertise to counsel you on whatever you’re coping with, as well as a personality that clicks with you. Plus, that provider needs to be accessible to you, accepting new patients or clients, and affordable.

Research suggests the relationship between an individual and their therapist matters in a big way. A strong sense of connection, relatability, and a willingness to collaborate are what helps patients get the most out of therapy, according to a meta-analysis of 295 studies that together included more than 30,000 patients.

Based on this research and other data, a task force of the American Psychological Association in 2019 concluded that several client-therapist relationship factors (such as agreeing on therapy goals, getting client feedback throughout the course of treatment, and repairing ruptures) are as important as getting the right type of therapy in the first place.

So, how do you find the provider that’s right for you?

How to Start Your Search for a Therapist

Deciding you want to talk with someone about your mental and emotional health is the first step. Next, it’s time to think about what you want to talk about, what you want to get out of therapy, and what type of provider might be best to seek out.

Many different types of mental health professionals offer talk therapy from psychiatrists to psychologists to licensed social workers and counselors. Not all providers can diagnose mental illness or prescribe medication.

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Also, keep in mind that different mental health professionals have different sets of expertise. If you’re grappling with issues like trust or infidelity in your relationship, a marriage counselor may be your top choice, or if you’re dealing with substance abuse, divorce or separation affecting your home life, family therapy may be your preference.

Once you decide what type of provider or specialist you want to see, you’ll have to see who in your area fits that bill. You can:

Get a referral. Asking someone you trust (such as your doctor or a family member) is a good place to start. According to a nationally representative survey of 1,021 Americans published in 2018, among those who sought therapy, 39 percent were referred from their primary care physician to a local therapist, while 19 percent received a recommendation from a friend. Even if you don’t think you will require medical treatment, tell your doctor about your symptoms, Dr. Bufka says. They can help you decide if there is a certain type of provider who might be better for you.

Use a reliable online database. Several mental health organizations have up-to-date databases of licensed therapists searchable by geographical loc