Whether you’re exploring therapy for the first time, or you’re ready to find a psychologist who better fits your needs, this guide is here to help. In it, you’ll learn everything you need to know to find an effective therapist with greater ease and confidence.

The biggest obstacle to accessing therapy for many people is insurance. Unfortunately, health insurance coverage for mental health in the US varies greatly. It’s also a complex and time-consuming process for psychologists to become approved by insurance providers. Combined with low reimbursement rates and the administrative burden of billing insurance, many therapists decide not to accept insurance—choosing instead to focus their time and energy on providing quality care to their clients.

To make things “easier,” many people turn to popular online platforms which boast thousands of practitioners available at your fingertips. While convenient, unfortunately, these services often fall short for clients with complex psychological concerns.

If you’re considering a large online therapy platform, it’s important to look into the types of providers in their network – qualifications, training, and experience can make a big difference in finding a therapist who is the best fit for your needs. For example, the popular platform BetterHelp includes 35,000 therapists in its network, but only 3% of those are doctoral-level psychologists. The remaining providers are licensed counselors, social workers, and marriage and family therapists, and 41% have less than 10 years of experience.

While these providers can be helpful for many clients, they may not be equipped to address the needs of clients who have multiple concerns or unique circumstances, such as first responders and highly private individuals. Additionally, the online format – especially options like text-based counseling, can make it challenging to establish a strong therapeutic relationship and communicate effectively.

Let’s say you do find a match through your insurance network, a telehealth platform, or an online search. About half of the time, you’ll discover that the therapist or practice isn’t accepting new clients. And even if you get everything aligned correctly in your search, you might start working with a therapist only to discover that they just aren’t the right match for you. Then, you have to start the whole process over again.

Sadly, these frustrations cause many people to give up on therapy altogether. But there’s a better way. By following a few simple steps, you can find qualified therapists more easily and evaluate their ability to help you heal and grow – without feeling overwhelmed.

Before you begin your search for a therapist, it’s important to clarify what you’re looking for. What makes a therapist the “right” match can vary greatly from one person to another, but here are some common criteria that you may want to consider:

• Therapy Model: Are you seeking in-person sessions, teletherapy sessions, or a mix of the two? Are you ready to move beyond counseling to Cognitive Behavioral Therapy (CBT) or other specialized approaches? It’s important to find a psychologist who offers the type of therapy and environment that best supports your success.
• Specialization: Most therapists are able to thoughtfully treat symptoms of anxiety and depression. However, if you’re struggling with concerns like major depressive disorder, ADHD, PTSD, OCD, PMADS, or grief and loss, it’s important to prioritize therapists who specialize in those specific areas. If the effects of trauma impact your life, the good news is that you are not broken, and recovery is possible! There are several evidence-based forms of Cognitive Behavioral Therapy (CBT) designed for those affected by traumatic events to help you move forward and find purpose and meaning in your life.
• Payment Options: You may need to find a therapist who’s covered by your insurance. Or, you might prefer a self-pay model and can ask about sliding-scale options if needed. Paying out of pocket also maximizes your privacy and allows for greater discretion in your care. What you may not know is that when you use your insurance, you’re also giving permission for your therapist to share certain information – like your diagnosis and treatment details – with the insurance company in order to approve and pay for your care. Paying out of pocket keeps your diagnosis and case notes completely confidential and out of third-party systems. Whatever your preference and budget, there are therapists available who can accommodate your needs.
• Licensing and Education: Not all therapists are psychologists. Many are licensed clinical social workers, counselors, or marriage and family therapists. Psychologists are those who have earned doctoral degrees such as a PsyD or PhD. Psychologists have completed advanced training in psychological assessments and evidence-based treatments, and may be best equipped to address complex and multifaceted concerns.

• Experience and Age: Often, these factors go hand in hand. Many clients prefer working with a therapist who is in a similar life stage, believing that it can foster deeper understanding and a shared perspective. This can be especially important during the perinatal period. For example, 15–20% of women experience depression or anxiety during pregnancy or the postpartum period, and 1 in 10 fathers experience perinatal depression.* During this time, it can be particularly helpful to work with a therapist who has specific experience of this phase of life – someone who can help you know what to expect, and what to look out for. Regardless of age, it’s important to prioritize therapists with several years of experience working with clients facing challenges similar to yours.
• Gender Identity and Sexuality: You may find that you’re more comfortable with a therapist who shares your gender identity and/or sexuality. This may be more difficult for men, as 72% of psychology providers are women. Members of the LGBTQ+ community may find it particularly helpful to work with a therapist who shares lived experiences or a common language, which can foster deeper understanding and connection. An equally important factor in finding the right therapist is choosing an affirming therapist whom you can share openly with mutual understanding and respect. A therapist who specializes in working with the LGBTQ+ community may have deeper insight into the unique experiences and challenges you face.
• Race and Ethnicity: While a White therapist may be welcoming and supportive, there are aspects of the BIPOC experience that they may not be able to fully understand. Working with a therapist who has experience supporting immigrants, international students, and professionals – or who shares your racial or ethnic background – may help you feel more understood, comfortable, and valued. At the same time, shared racial or ethnic backgrounds don’t always guarantee shared experiences. Also consider working with a therapist who has a culturally-informed approach and who practices cultural humility, which means your individual context, unique lived experience, and relevant systemic issues are considered as part of the therapeutic process.
• Religion: Is it important for your therapist to share your religious beliefs? Or, do you prefer a psychologist who takes a non-religious approach? Your past experiences with religious authorities can influence your comfort level and expectations in therapy, and play a significant role in your therapeutic journey.
• Medication management: If you need medication as part of your treatment, you’ll need to work with a psychiatrist, as psychologists are not licensed to prescribe medication. Therefore, it’s helpful to select a therapist who either works closely with a psychiatrist, or has a trusted network of professionals they can refer you to.
• Prioritize Your Needs: Make a list of your criteria and rank them by importance. You may find a provider that checks all your boxes, or you may need to make some compromises to ensure your most essential needs are met.

If you decide to use Google or another search engine, try including search terms like “near me” or “licensed in [state or city]” to help filter out obvious mismatches. For example, searching for “licensed psychologists in San Diego” will lead you to practices like Therapy Changes.

One of the most reliable online resources is PsychologyToday. The website features a user-friendly search tool with built-in filters for commonly used criteria like provider gender, age, specialties, and insurance coverage. You can also filter out providers who aren’t accepting new clients. Each provider profile includes contact information, out-of-pocket costs, qualifications, and therapy models used.

Word of mouth is also a powerful tool. If you’re comfortable, ask friends or family how they found their therapist. You likely won’t be able to work with the same provider, as it may create a conflict of interest. But you may be able to see another therapist in the same practice or call and ask for a reference to other reputable providers in your area. Many primary care physicians can also make referrals, though they usually stick to providers within their health system.

• Your insurance provider (if you plan to use insurance)
• Their fees (if you’re paying out of pocket for greater privacy)
• Their location, and whether you’re seeking in-person or online sessions
• What you’re seeking help with – briefly state your concern, challenge, or life transition

Providing this information allows the therapist the ability to quickly determine if they can provide the meaningful, impactful therapy experience you deserve. If you’re reaching out to multiple practices, consider creating your message in a document so you can easily copy and paste it.

The therapist or their client care coordinator may respond to your inquiry by offering an initial phone call to begin building a connection and ask important questions. During this conversation, the therapist will likely ask about your current situation, past experiences in therapy (if you have any), and your goals. This first conversation is a chance for you and the therapist to get to know each other and see if it feels like a good match. So, come prepared with a few questions of your own. Even if you already have the therapist’s online profile, use this meeting to determine if the therapist aligns with your most important criteria.

Here’s where a psychologist’s area of specialty truly matters. A trained, doctoral-level psychologist will work closely with you in the initial sessions to identify your main concerns and develop an evidence-based treatment plan tailored to your goals. If they determine that another specialist might be a better match – whether due to a different therapeutic approach, specific expertise, or a unique background that better matches your needs – they’ll make that recommendation. A skilled psychologist also knows when to bring in other providers to support your progress, so therapy remains focused and effective rather than stagnant. The difference between simply being in therapy and working with the right therapist is profound: instead of feeling like you’re just venting to a friend, you’ll experience meaningful insights, genuine connection, and steady movement toward the life you want.

Here is perhaps the most important reminder: starting with a therapist doesn’t mean you have to stay with them. A good therapist will want you to get the best care possible – even if that means helping you find someone else. If your therapist is part of a larger team, you may be able to transfer to another therapist in the same group. If not, your therapist can often refer you to other reputable clinicians who might be a better match.

• You’re not alone. Finding the right therapist can be a frustrating process for many people. You aren’t alone, and there are things you can do to make the process easier.
• Prioritize your needs. Before starting your search, think about what matters most to you, like online or in-person options, privacy, fee structure, and therapist identity or background.
• Use reliable search tools. Directories like PsychologyToday can help you quickly identify therapists that meet your needs and are accepting new clients.
• Ask the right questions. When speaking with a potential therapist, you should confirm things like their availability, privacy, insurance accepted, fee structure, and the therapist’s approach.