Identify what you want help with (mood, anxiety, trauma, relationships, stress, substance use, etc.)
Decide on preferences (in-person vs telehealth, location, schedule, language, gender, faith-based approach)
Check what type of provider you want (therapist, psychologist, psychiatrist, counselor; individual vs couples vs family)
Use insurance provider directories to find in-network options
Search reputable therapist directories (e.g., Psychology Today, GoodTherapy, TherapyDen)
Look for local clinics, community mental health centers, university training clinics, or hospital outpatient programs
Check licensing credentials in your state/province (e.g., psychology board, counseling board, social work board)
Verify specialties and experience relevant to your needs
Read therapist profiles and note approaches that match your preferences (e.g., CBT, DBT, ACT, EMDR, trauma-focused)
Shortlist a few options and review availability, fees, and session length
Contact providers and ask key questions (availability, cost, insurance, approach, experience with your concerns, cancellation policy)
Ask about the first session process (intake, goals, confidentiality, treatment planning)
Confirm logistics (telehealth platform, location, paperwork, forms, expected frequency)
If cost is a barrier, ask about sliding scale, low-cost clinics, EAP benefits, or payment plans
Start with one or two initial consultations to see if the fit feels right
Pay attention to rapport, clarity of goals, and whether you feel heard and respected
If it isn’t a good fit, keep looking and switch providers
For urgent situations, contact local crisis services or emergency care immediately