Identify your main goals for therapy
Decide what type of therapy you want
Check the therapist’s license and credentials
Look for experience with your specific concerns
Consider the therapist’s approach and style
Decide whether you prefer in-person or online sessions
Check availability, scheduling, and wait times
Review fees, insurance, and payment options
Read reviews or ask for trusted referrals
Ask about confidentiality and policies
Schedule an initial consultation
Notice whether you feel heard, respected, and comfortable
Reassess if the fit does not feel right