How to Find the Right Therapist for You: Connection Matters More Than Credentials
With a little clarity on what matters most, you can make the process of finding the right therapist a less overwhelming. Start with these four tips:
1. Define Your Therapy Needs Before You Search
Before diving into therapist directories, take a moment to reflect on what you're looking for. Ask yourself:
What do I want to work on? (Anxiety, relationships, self-esteem, etc.)
What kind of therapy structure might work for me? (Goal-oriented, open-ended, or a mix?)
Are there therapist characteristics that matter to me? (Gender, experience level, cultural background, etc.)
Do I prefer in-person or virtual therapy? (Spoiler: Virtual therapy can be just as effective as in-person—learn more here.)
You don’t need to have everything figured out—therapy is a space to explore and refine your goals. But having a general sense of your needs can simplify the process.
2. Understand Different Therapy Approaches
Not all therapy is the same. Many therapists, myself included, draw from multiple approaches, so you don’t have to pick just one. But understanding the basics can help you narrow your search:
Cognitive Behavioral Therapy (CBT): Helps identify and shift unhelpful thought patterns, often with structured exercises.
Psychodynamic Therapy: Explores past experiences and unconscious patterns to understand current struggles.
Humanistic Therapy: Focuses on personal growth, often through Person-Centered Therapy, which emphasizes empathy and self-acceptance.
Dialectical Behavior Therapy (DBT): Teaches skills for emotional regulation, distress tolerance, and interpersonal effectiveness.
Acceptance and Commitment Therapy (ACT): Helps you accept difficult emotions while taking action in line with your values.
Interpersonal Therapy (IPT): Focuses on improving relationships and social functioning to alleviate distress.
If one of these approaches resonates with you, look for a therapist who incorporates it into their work.
3. Use Consultations to Find the Right Fit
Finding a therapist is a bit like test-driving a car. Can you imagine purchasing a car without ever sitting behind the wheel? Therapy is a big investment of time, money, and energy—it’s worth making sure it feels right before committing. Many therapists offer free consultations—take advantage of them. During the consult, ask about their approach, experience, and what working with them might look like. Equally important is how you feel during the conversation. Usually, we know pretty quickly if a therapist might be a good fit. Trust your gut—if it feels right, schedule a session to explore further.
4. Connection Over Credentials: Why Fit Matters Most
The right therapist isn’t just about degrees or certifications—it’s about connection. Therapy works best when you feel safe, heard, and understood. If something feels off—whether you feel judged, misunderstood, or like you just don’t click—that’s important information. A strong therapist-client connection is the foundation of successful therapy. If you don’t feel comfortable, progress will be more limited.
You’ll likely get a sense of fit within the first few sessions. If it doesn’t feel right, keep looking. The right therapist for you is out there.
Take the First Step
Therapy only works if you try it. The right therapist won’t just listen—they’ll help you move forward. You don’t need to have everything figured out before you begin, just the willingness to start.
If you’re ready and think I might be a good fit, reach out today for a consultation.
Disclaimer: This blog is intended for informational purposes only and does not constitute psychological advice, diagnosis, or treatment. Reading this blog does not establish a therapeutic relationship. If you are experiencing distress or have concerns about your mental health, please consult a licensed psychologist or other qualified mental health professional in your area.