How to Choose the Right Therapist for You

Deciding to start therapy is a powerful step toward taking care of your mental health. But once you’ve made that decision, another big question often comes up: How do I find the right therapist for me?

The truth is, therapy isn’t “one-size-fits-all.” Just like every person is unique, so is every therapist. The goal is to find someone who feels like a good match for your needs, personality, and goals. Here are some key things to keep in mind as you begin your search.

1. Identify Your Needs and Goals

Start by asking yourself: What do I hope to get out of therapy?

• Do you want help with anxiety, depression, or trauma?

• Are you looking for strategies to manage stress or improve relationships?

• Would you like a space for personal growth and self-discovery?

Having clarity about what you’re seeking can guide you toward a therapist who specializes in those areas.

2. Consider Therapy Styles and Approaches

Therapists often use different approaches, and some may work better for you than others. A few common ones include:

• Cognitive Behavioral Therapy (CBT): Focuses on changing unhelpful thought patterns.

• Dialectical Behavior Therapy (DBT): Teaches emotional regulation and coping skills.

• Trauma-Informed Therapy: Creates a safe, supportive environment for processing past experiences.

• Mindfulness-Based Therapy: Uses meditation and awareness practices to promote calm and presence.

If you’re not sure what’s best, that’s okay. Many therapists blend approaches and will explain their style during your first sessions.

3. Think About the “Fit”

Research shows that the connection between you and your therapist—the therapeutic relationship—is one of the biggest factors in whether therapy is successful. Ask yourself:

• Do I feel comfortable opening up to this person?

• Do they listen with empathy and without judgment?

• Do I feel respected and understood?

It’s okay if it takes a couple of sessions to know whether the fit is right.

4. Logistics Matter Too

Practical details are important in making therapy sustainable:

• Location: Do you want in-person sessions nearby, or does online therapy work better?

• Availability: Does their schedule align with yours?

• Insurance & Cost: Do they accept your insurance, or offer sliding-scale fees?

Feeling comfortable with logistics means one less thing to worry about as you focus on your healing.

5. Give Yourself Permission to Switch if Needed

Starting therapy with someone doesn’t mean you’re locked in forever. If after a few sessions you don’t feel comfortable or supported, it’s completely okay to try another therapist. Finding the right match is part of the process—and your well-being is worth it.

Choosing a therapist is a deeply personal decision. The “right” therapist is the one who makes you feel safe, understood, and supported as you work toward your goals. Remember—you don’t have to figure it all out alone. Taking the first step to reach out is already an act of courage, and each step after that brings you closer to the healing you deserve.

✨ Thinking about starting therapy? At NSPW, we’re here to help you find a therapist who’s the right fit for you - contact us today.