1. Define your goals
2. Consider your insurance and finances
3. Referrals from people you trust
4. Search through local resources
5. Use trusted online databases
6. Research national organizations
7. Ask your therapist questions
8. Trust your gut

If you’re considering therapy — whether to restore a relationship, recover from trauma, adjust to a new life phase, improve your mental health, or just talk with someone — finding the right therapist is the first hurdle to cross.

Researchers have found that the bond between you and your therapist is likely to have a big effect on your growth. That’s why it’s important to do your research, ask questions, and pay attention to your own responses in your search for the therapist right for you.

If you’re new to therapy, the number of mental health professionals can be overwhelming and confusing, but having some goals and tips in mind may help you find the best mental health professional that you need. Follow along for some tips we offer to make this process easier for you.

After figuring out what type of therapy is best for you, the next step is figuring out exactly how your therapist can help you.

Here are some tried-and-true steps to keep your goals in mind while searching for a therapist.

1. Think about your goals ahead of time

Whether or not you know your starting point, you’ve decided to look for a therapist.

Ask yourself what you want to accomplish and what you need help with. According to a 2018 studyTrusted Source, when you and your therapist work together toward the same goals, your outlook will be better.

Having an idea of the areas you’d like to work on can assist your therapist in gaining insight into the areas you believe you need to work on, and this can help kick off therapy, said Ashley Peña, LCSW, executive director at Mission Connection.

“Developing goals can be a team effort between you and your therapist,” she said.

If you think medication may help with your symptoms, you’ll want to find a psychiatrist or practitioner who can prescribe medications.

Also consider which type of therapy could best suit your needs.

If you’ve heard that cognitive behavioral therapy (CBT) or eye movement desensitization and reprocessing (EMDR) therapy have been effective for others with your condition, you can look for a therapist with certifications or specialized training in those treatment approaches.

If you want to be part of a supportive network of people who understand your experiences, you may want to consider looking for a therapist who’s involved with support groups or group therapy sessions.

Your goals may change as you work with a therapist. It’s OK to talk with your therapist about changing the direction of your treatment plan as your needs evolve.

2. Consult your insurance and finances

Therapy can be costly, so it’s important to look at your finances and understand your budget. Also be sure to check whether your insurance plan offers help with mental health services.

If you plan to pay for therapy through your insurance plan, your first step might be to look through your plan’s network for a therapist.

It’s also a good idea to find out whether your insurance plan limits the number of sessions you can attend each year and whether using an out-of-network therapist will affect your out-of-pocket costs.

You can still work with a therapist outside of your health insurance, but it may be more expensive. However, if you develop a strong connection with a mental health professional not covered by your network, you can check whether your insurance will reimburse you for appointment costs.

Another option is when therapists offer sliding scales or free services, said Darren D. Moore, PhD, MAED, LMFT.

“Individuals might also consider training programs that may be connected with colleges or universities, like student interns who are working towards their degree, are typically supervised by a licensed professional and/or credentialed faculty member while they are providing services,” he said.

“Some therapy practices in the community also take on interns who can see clients, typically at a reduced cost or in some cases free of charge,” Moore added.

Learn more about finding a therapist in your health insurance network.

3. Ask someone you trust

A referral from a friend, colleague, or doctor you trust is another way to find a therapist who might be a good fit for you.

While a referral is a good place to start, it’s important to recognize that you may have different needs and goals with your therapy than the person giving you the recommendation. So, a good match for them might not be as beneficial to you.

Remember that finding a therapist can be an overwhelming and long process due to the current therapist shortage, Peña said, so try not to get discouraged if a personal referral doesn’t pan out.

“Starting somewhere is your first step,” she said. “Although it can be a challenging time identifying a therapist, therapy has never been more accessible due to telehealth services.”

Telehealth services can be a great option if you don’t know anyone in therapy or can’t use a personal referral.

4. Explore local resources

If you’re part of a specific community, some resources may be available.

Some examples include:

• students with access to a university counseling center
• a workplace wellness or employee assistance program
• group or one-on-one therapy through a local advocacy organization
• faith-based treatment through a church, synagogue, mosque, or other worship center

Additionally, depending on where you live, there may be local support groups or organizations you can attend at neighborhood meeting spots, like a community center.

“For people who can’t afford traditional therapy, they may be able to take advantage of these groups that may be available in person or virtually, some of which may be completely free or at a reduced cost,” Moore said.

5. Use a reliable online database