Start with what you want help with
Write down two or three things you want to change — sleep, anxiety, a relationship, grief, work stress. A clear goal makes it easier to filter therapists by specialty.
Know the common approaches
- CBT — practical, skills-based work on thoughts and behaviors.
- DBT — emotion regulation and distress-tolerance skills.
- Psychodynamic — exploring patterns and past experiences.
- EMDR — a structured approach often used for trauma.
- Couples & family therapy — focused on relationships and communication.
Check credentials
Look for a state license such as LPC, LCSW, LMFT, PsyD or PhD (psychologist), or a psychiatrist (MD/DO) if medication may be part of care. Most state licensing boards let you verify a license online.
Questions to ask in a first call
- Have you worked with people dealing with what I’m dealing with?
- What does a typical session look like?
- How will we know if it’s working?
- What are your fees, and do you take my insurance or offer a sliding scale?
Make cost manageable
Call the number on your insurance card and ask about in-network mental health benefits. Ask out-of-network providers for a superbill. Community clinics, university training clinics, and sliding-scale practices can lower costs.
It’s okay to switch
Fit matters. If you don’t feel heard after a few sessions, say so — or try someone else. That’s a normal part of finding the right match.