How to Find the Right Therapist for You in 5 Simple Steps
Looking for a therapist can feel overwhelming—where do you you even start? How do you know if someone is the right fit? I hear you. With so many different types of mental health professionals, it’s important to understand what you need before diving in. Whether you’re seeking therapy for the first time or looking for a new provider, this guide will help you navigate the process.
Step 1: Understand What Kind of Support You Need
Not everyone seeking help needs the same type of professional. Let’s break down the different options:
1. Psychiatrist (M.D. or D.O.)
A medical doctor who specializes in diagnosing mental health conditions and prescribing medication.
Best for: Conditions like severe depression, bipolar disorder, schizophrenia, or anxiety disorders requiring medication management.
You may still need a therapist alongside psychiatric care for deeper emotional work.
2. Therapist (LCSW, LMHC, LPC, LMFT, PsyD, PhD)
A licensed professional who provides talk therapy in a clinical setting, typically involving diagnosis and treatment of emotional, psychological, and relational challenges.
Best for: Processing trauma, managing anxiety or depression, relationship issues, and general mental health support.
Some therapists specialize in specific methods (CBT, EMDR, Trauma-Informed, Somatic therapy) or populations (BIPOC or faith-based therapy, etc.).
3. Mental Health Coach
Provides goal-oriented guidance but does NOT have to be a licensed therapist.
Best for: People who need motivation, accountability, and practical strategies for personal development or stress management.
Not recommended for deep trauma work or mental health conditions like PTSD or clinical depression.
4. Community & Peer Support
This includes support groups, religious/spiritual leaders, and peer mentors.
Best for: Ongoing encouragement, shared experiences, and additional support outside of therapy.
While not a substitute for professional care, community support can be deeply healing and affirming.
Step 2: Clarify What You're Looking for in a Therapist
Once you know you need therapy, ask yourself:
✔ Do I want in-person or online therapy? (Online therapy offers flexibility, while in-person can provide a different level of connection.)
✔ What therapy style resonates with me? (Some people prefer structured, solution-focused therapy like CBT, while others need a trauma-informed or somatic approach.)
✔ Do I want a therapist with a specific identity or specialization? (For example, BIPOC therapists, or faith-based counselors.)
Pro Tip: If you’ve had therapy before and it didn’t work, reflect on why. Was it the approach, the therapist’s personality, or something else? This can help you refine your search.
Step 3: Search for Therapists in the Right Places
Psychology Today (www.psychologytoday.com) – One of the largest directories of therapists with filters for location, insurance, and specialty.
Therapy for Black Girls (www.therapyforblackgirls.com) – A directory focused on Black women’s mental health.
Open Path Collective (www.openpathcollective.org) – Affordable therapy options for those without insurance.
Step 4: Vet Your Therapist Before Committing
1. Check Their Credentials
Ensure they are licensed in your state and have training in the issues you want to address.
2. Read Their Website or Profile
Look for their approach, values, and any posts or videos they’ve shared. Pay attention to whether they have spoken out on important issues like genocide, freedom, colonization and other values that matter to you. A therapist’s stance (or silence) on major social issues can give insight into their worldview and whether their approach aligns with your needs and values. This helps you get a sense of their personality before reaching out.
3. Book a Consultation Call
Most therapists offer a free 10-15 minute consultation. During this call, ask:
What’s your approach to therapy?
Have you worked with clients like me before?
How do you handle cultural/religious identity in therapy?
What’s your availability and fee structure?
Step 5: Give Yourself Time to Adjust
Your first few sessions might feel awkward, and that’s completely normal. Building trust takes time. However, if after 3-4 sessions you still feel unheard, misunderstood, or uncomfortable, it’s okay to find a different therapist.
Remember, therapy is for you—you deserve to feel safe and supported and not all therapists are right for you and your needs. That is ok and human.
Final Thoughts
Finding the right therapist is a process, but the effort is worth it. Therapy can be life-changing when you find someone who truly understands and supports you. Whether you need a psychiatrist, a therapist, coach or community-based healing, the key is to choose what feels right for you.
