Identify your main concerns and goals
Decide what type of therapy you want
Check therapist credentials and licenses
Look for experience with your specific issues
Consider therapy style and approach
Verify availability, location, and session format
Review fees, insurance, and payment options
Read reviews or get recommendations
Schedule an initial consultation
Assess comfort, trust, and communication
Notice whether you feel heard and respected
Evaluate progress after a few sessions
Be willing to switch if it is not a good fit