Identify what you want help with
Decide whether you want in-person or online therapy
Look for therapists who specialize in your concerns
Check credentials and licensing
Verify experience with your age group, identity, or background if relevant
Read reviews cautiously and look for patterns
Ask for recommendations from trusted people or professionals
Use reputable directories and professional association websites
Confirm insurance coverage, fees, and sliding-scale options
Review availability, location, and scheduling flexibility
Contact a few therapists before choosing one
Ask about their approach, training, and experience
Ask how they measure progress
Notice whether they listen well and respond respectfully
Pay attention to comfort, trust, and communication style
Ask about cancellation policies and session length
Start with a few sessions before deciding
Switch therapists if you feel dismissed, unsafe, or stuck
Reassess if your needs change over time