How to Find a Therapist

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People may go to therapy for various reasons, from managing a mental health condition to working through a difficult relationship or life event.

Knowing where to find a therapist can be difficult, as there are many options to choose from. There are also many factors to consider, such as the type of therapy needed, whether to choose in-person or online options, and budget. It is also important for you to feel comfortable with your therapist.

This article discusses how to find a therapist, suggests some questions to ask a therapist in the first session, and provides answers to frequently asked questions about therapy.

There is a wide range of disciplines in mental health services, and it can be confusing knowing what type of mental health professional you need to see.

You may come across psychologists, psychiatrists, therapists, counselors, and social workers in your search for mental health support. Below, we provide a brief explanation of their differences and what you might see them for:

• Psychologist: Psychologists can help you learn effective coping mechanisms to deal with everyday problems, mental health conditions, and more. They can employ a range of evidence-based treatments to help you, such as talk therapy. They can work with your primary care provider if you want to try medication.
• Counselor: People sometimes use the terms counselor and psychologist interchangeably. People will go to a counselor to discuss the problems affecting their mental health.
• Psychiatrist: A psychiatrist can diagnose mental health conditions, prescribe medication, and suggest the best type of psychotherapy for your needs. You can work with a psychiatrist to manage your medication, too.
• Therapist: Therapists have many different disciplines, but typically, they will help a person through their problems by discussing them in depth. You may discuss how your thoughts, feelings, beliefs, and actions affect your everyday life. They can also teach you new ways to manage your difficulties or health conditions.
• Social worker: Social workers can support you with problems that may affect your everyday life, from addiction, abuse, poverty, and discrimination to physical and mental illness, relationship problems, and disabilities. They aim to advocate for your well-being and give you the tools you need to cope with your difficulties.

Learn more about the different types of mental health professionals.

If you are in a mental health crisis, follow the steps below.

Therapy can often be expensive, but it is important to get support if you are worried about your mental health.

Consider the finances you have available for therapy and look for options that fit your budget. If you have a smaller budget, there are plenty of low cost options to consider. Some services may be free.

You may also consider using health insurance to help with the cost of therapy. The Mental Health Parity and Addiction Equity Act (MHPAEA) states that health insurers must provide equal coverage for mental and physical health services. However, this law does not mean health insurers must cover mental health services.

Your next step may be to look through your insurance plan’s provider network if you intend to pay with insurance. It is best to check if there are limitations to certain plans, such as the number of therapy sessions it covers per year.

Additionally, people may wish to seek assistance from local service providers or agencies. Some local agencies may receive government funding to offer support for free or at a reduced cost.

You can consider asking for recommendations from family or friends. Someone new to therapy may feel more confident about starting if people they trust have had positive experiences with a particular therapist or company.

If a person acts on a recommendation, they may be able to get a free 10–15 minute phone consultation to see if the service is the right fit. People can use these consultations to get a feel for the therapist’s style and understand the type of sessions they provide.

Not everyone has a network they feel comfortable talking with about their mental health. In this case, you can consider using an online database to find a therapist.

There are a number of reliable online databases of up-to-date lists of licensed therapists. These include:

• The American Psychological Association (APA): This association consists of doctorate-level psychologists who work in different areas of the community to promote people’s overall mental and physical wellness.
• American Association of Marriage and Family Therapists (AAMFT): This organization specializes in marriage and family contexts and works with individuals, couples, and families. It provides short-term therapy for an average of 12 sessions. The therapists have training in both psychotherapy and family systems.
• AGLP: The Association of LGBTQ+ Psychiatrists: This organization provides a referral service for LGBTQIA+ people and connects a community of LGBTQIA+ psychiatrists to advocate for mental health care for this group.

You can search for a local therapist using any of the following information:

• zip code
• city
• state
• therapist’s name
• therapist’s practice area

You can then contact your insurance provider to ensure it covers your chosen service.

It is important to note that these databases may not assess the qualifications or experience of the therapists they list.

Your employer may offer an employee assistance program (EAP), which may include short-term counseling or coaching. You can also consider contacting your company’s human resources team to see if they offer a workplace wellness program that includes therapy.

If your mental health is affecting your work, there are laws in place to protect you. Employees with mental health conditions may have various protections under federal law, including:

• protection against discrimination and harassment related to their condition
• workplace confidentiality rights
• the legal right to reasonable accommodations to help them keep and perform at their job

If you are a student, you can check if your school or college has a health and wellness center offering therapy. They may offer free therapy, counseling, support groups, disability advocacy, and mental health education with psychologists, psychiatrists, or counselors.

Working with a therapist who has a good understanding of your challenges, health conditions, lifestyle, and culture is important, as having similar lived experiences may increase the chance of a positive therapeutic relationship.

However, the APA produced data showing that the majority of psychologists in the United States in 2021 were white, female, and did not live with disabilities, meaning people may find it difficult to find a therapist who understands their life experiences and circumstances.

The APA estimates there will be a significant increase in demand for psychologists in Black, African American, Hispanic, Asian, and Native American communities, among others.

The following organizations offer search tools to help people find specialized therapists in a specific area.

Health concerns, addiction, and abuse

• National Eating Disorders Association (NEDA): The NEDA offers support options to individuals affected by eating disorders and their loved ones. The organization provides support throughout the treatment and recovery process.
• The Anxiety and Depression Association of America: This organization helps people with generalized anxiety disorder, depression, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), and other conditions.
• The National Center for PTSD: This organization provides support for veterans and nonveterans with PTSD. It offers locators for specific, trauma-focused talk therapies on its website.
• The Substance Abuse and Mental Health Services Administration: This organization focuses on helping people manage substance misuse. It offers a free, 24-hour crisis and suicide helpline as well as a 24-hour behavioral health treatment services locator.
• The National Domestic Violence Hotline: This organization offers support in over 200 languages to people experiencing domestic abuse and violence. It also offers legal help and has specific services for hard-of-hearing, deaf, or blind people. There are also services dedicated to Black, Latinx, and Native American people.

Networks for professions

• The Farmer Resource Network: This network provides valuable resources about emotional stress, financial stress, disaster relief, and more for farmers, farm communities and families, and agricultural service providers across the United States.
• Agrisafe: Rural nurses run this network, which delivers healthcare to farmers and ranchers.
• The Emotional PPE Project: This charity is a directory that helps healthcare professionals find licensed therapists in their state who offer no-cost, confidential therapy that does not require insurance coverage.
• Therapy Aid Coalition: This organization supports healthcare workers, first responders, and people experiencing national crises or disasters. It provides a network of accessible and affordable psychotherapists.

Cultural organizations

• The Yellow Couch Collective: This organization offers online support groups for Black females. Membership costs $9.99 a month.
• The National Asian American Pacific Islander Mental Health Association: This is a nonprofit association dedicated to the mental health and well-being of Asian American and Pacific Islander communities.
• We R Native: This organization provides physical and mental health tools for young Native American people.
• Therapy for Latinx: This provider offers therapy to Latinx individuals, couples, groups, and families. People can search by language, payment type, sexuality, and more.

Children and families

• DotCom Therapy: This organization offers family-centered care at home for children via an online therapy platform. It provides mental health, speech, and occupational therapies.

You may wish to opt for online therapy rather than seeing a therapist face-to-face. It may be more affordable and convenient if you cannot easily travel to in-person appointments. Some people may feel more comfortable talking with a therapist via live chat, phone, or video calls.

Online therapy is unsuitable for people in a mental health crisis or those at risk of suicide.

Below are some telehealth sites people looking for ongoing care may wish to try.

Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.

Best for offering financial aid: BetterHelp

• Price: $60–$90 per week

BetterHelp provides online counseling at a lower cost than other providers, and although BetterHelp does not accept insurance, financial help is available. It also accepts payments through Health Savings Accounts (HSA) and Flexible Spending Accounts (FSA).

Costs will depend on your location, preferences, and chosen therapist. Choosing a therapist with BetterHelp includes answering a questionnaire about any specialties and cultural competencies you would like your therapist to have.

You can choose between text, audio, and video calls. It is simple to switch therapists after having a session.

The service caters to individuals, couples, and teens.

Best for comprehensive mental health care: Talkspace

• Price: from $69–$109 per week

Talkspace provides comprehensive mental health care for teens, couples, and individuals through video calls, text, and phone calls. It also provides psychiatric evaluations and medication.

There are flexible plans available, and you can switch providers easily and at no extra cost.

Talkspace accepts insurance, so you should check whether your provider will cover Talkspace therapy sessions. Without insurance, the cost of therapy starts from $69–$109 per week. People can prepay for a quarterly or biannual plan to save 10–20%.

Best for LGBTQIA+ individuals: Pride Counseling

• Price: $60–$90 per week

Pride Counseling provides online support for LGBTQIA+ people. You can discuss issues relating to mental health and identity via live chat, video, and phone sessions.

It provides access to licensed therapists, psychologists, marriage and family therapists, and social workers.

Prices vary according to your location and preferences and the availability of therapists.

Pride Counseling does not accept insurance. However, the company offers financial aid if you cannot afford to pay out of pocket.

Best for those new to therapy: 7Cups

• Price: $0–$150 per month

7Cups provides on-demand emotional health services and online therapy via one-to-one chats. You can also support your mental health through the self-help app.

The company offers support for conditions such as depression and anxiety. You can discuss relationships and LGBTQIA+ issues in chat rooms, forums, and scheduled group support sessions.

7Cups also offers teen community forums and chat rooms for people ages 13–17.

Trained volunteer listeners run the company’s online chat service. They are not licensed therapists, psychologists, or psychiatrists. If you want to try therapy for the first time, this may be an accessible option. It is also anonymous.

If you would like to see a licensed mental health care professional online through 7Cups, you will need to pay for a membership. This costs $150 a month and includes unlimited messaging. 7Cups does not accept insurance.

Best for teens: Teen Counseling

• Price: $60–$90 per week

Teen Counseling is a sister site of BetterHelp that offers professional therapy to teenagers and their caregivers by text, phone, video, and live chat.

You can talk about anxiety, depression, eating disorders, issues relating to bullying, personal identity, and more. Caregivers can also use the site to receive guidance and support in improving their relationships with their teenage family members.

Learn more about the best teen counseling options.

The cost of this service will depend on your location, preferences, and therapist availability.

Teen Counseling does not accept insurance, although it does offer financial aid in some cases. You will need to provide details about household income to qualify.

Read our Teen Counseling review.

Below is a comparison chart of the telehealth companies in this article.

When contacting a prospective therapist for the first time, it is a good idea to ask questions to get a sense of the therapist’s manner and way of working. This will help ensure as much as possible that you and the therapist will have a good rapport.

Some useful questions to consider asking include the following:

• Are you a licensed therapist?
• How many years have you been practicing?
• What are your areas of expertise?
• What experience do you have in discussing my condition or culture?
• What treatments do you use, and have these methods been effective?
• What fees do you charge?
• Do you accept insurance, and will you bill directly to my insurance company?

Additionally, people may wish to ask:

• Do you prescribe medication if necessary?
• Do you offer online therapy?
• Do you offer any self-help methods that may help me?
• Is there a time frame for recovery?

One of the most important factors in determining whether therapy is successful is the relationship between you and your therapist. You should aim to try up to five sessions with a therapist to get a good idea of what they are like and whether their way of working will suit you.

You should feel safe and comfortable talking with a therapist and not feel judged.

It is also important that you feel comfortable discussing concerns you have about therapy, including the steps you should take after the end of your sessions.

Additionally, a good therapist should:

• be an active and attentive listener
• value what you are saying
• show empathy and understanding
• not talk down to you
• provide achievable steps for you to take during and after the sessions
• specialize in your particular issue

A therapist may not be a good fit if they do not help you feel heard and understood.

Learn more about the signs of a good therapist.

Below, we answer some questions people commonly ask about therapy.

How do I choose a therapist?

People can look at online directories to choose a therapist who specializes in their health condition or concern or has an understanding of their culture, identity, or lifestyle. People should also consider their budget, reasons for trying therapy, and the type of therapist they will need before signing up for a service.

How do I know if I need to see a therapist?

Anyone who feels they having a tough time managing their mental health can consider trying therapy. They should look into what type of mental health professional they should see for their particular concern, as there are many different types.

People can also discuss starting therapy with their primary care provider and trusted friends or family members to figure out if it is right for them.

How do I see a therapist when I have no money?

Most health insurance plans cover mental health services. However, people should check with their provider to ensure it will cover the cost of therapy sessions or medication.

People may be able to access low cost or free services through telehealth companies such as BetterHelp, Talkspace, or 7Cups. They may be also able to use free services through government-funded agencies.

What is the difference between a therapist and a counselor?

People often use the terms therapist and counselor interchangeably. However, there are subtle differences between the two.

According to the American Counseling Association, counseling is goal-focused and tends to work with people’s life challenges, such as relationships or career changes. Counselors work with the client on a short-term basis for a fixed number of sessions.

Therapists are more likely to treat mental health conditions and work with people on an ongoing basis.

Why is it so hard for me to find a therapist?

One reason it may be difficult for people to find an appropriate therapist is that not many therapists may specialize in their specific area of concern.

According to an American Psychological Association survey, just over 40% of practitioners provide treatment for anxiety, compared with only around 5% for addiction issues and under 5% for OCD.

There are also larger, systemic issues that may cause barriers to finding a therapist, such as insurance companies not reimbursing well for mental health services.

People use therapy for many different reasons and conditions. However, finding a therapist can be difficult. When looking, it is best to consider your therapy goals, any mental health conditions you have, the therapist’s specialties, and the cost of services.

It is important that you feel at ease and have a good rapport with your therapist to achieve the best possible outcome. You should feel free to change therapists if they are not the right fit for you.

It is always best to ensure that your chosen therapist is licensed to practice in your state, specializes in your particular condition, and is clear about pricing and what you can expect from therapy sessions.