Finding a therapist that is the “right fit” for you.

Finding a therapist can feel overwhelming and even daunting. You’re already juggling life’s stressors, and now you’re scrolling through endless profiles trying to figure out who might get you. Let’s make this process a little less intimidating because finding the right therapist isn’t just important—it’s empowering.

Here’s what you need to know about finding a therapist who feels like the right fit for you.

1. Therapy Isn’t One-Size-Fits-All

Every therapist has their own approach, style, and personality. Some are warm and conversational, while others may take a more structured, no-nonsense approach. Neither is “better”; it’s about what resonates with you.

Ask yourself:

• Do I want someone who feels like a supportive friend, or do I need someone to gently challenge me?

• Do I feel more comfortable talking to someone with shared lived experiences, like a similar cultural background or identity?

Your answers can help narrow down your search.

2. It’s Okay to “Shop Around”

Think of finding a therapist like dating (but way less awkward) or trying on different shoes until you find the one that feels the comfiest. The first person you meet might be amazing, or they might not quite feel like your vibe—and that’s okay. Most therapists offer a free consultation, so take advantage of this to ask questions and feel out the connection.

During your first session or consultation, you might want to ask:

• “What’s your approach to therapy?”

• “Have you worked with people who share my concerns or experiences?”

• “What does a typical session with you look like?”

3. Look Beyond the Credentials

While a therapist’s qualifications are super important (yes, make sure they’re licensed!), their personality and approach can matter just as much. Therapy is about building trust and feeling safe to be vulnerable. If you feel judged, misunderstood, or like you’re holding back, it might not be the right match.

On the flip side, when you find someone who really gets you, therapy can feel like a conversation where you can finally exhale.

4. Know Your Non-Negotiables

For millennials and Gen Z folks, certain things might be non-negotiable in therapy:

• Virtual vs. In-Person Sessions: Do you need the flexibility of online therapy, or does face-to-face connection feel better?

• Values Alignment: Many people want therapists who understand and respect their beliefs, identities, and boundaries.

• Affordability: Let’s be real—therapy can be expensive. Many therapists offer sliding-scale fees, so don’t be afraid to ask!

5. It’s Normal to Feel Nervous!

Starting therapy can be intimidating, especially if you’ve never done it before. It’s normal to feel awkward or unsure at first. A good therapist will create a safe space for you to settle in and share at your own pace.

6. Trust Your Gut

Sometimes, it’s less about what’s said in the session and more about how you feel when you leave. Do you feel heard? Supported? Challenged in a way that feels productive? If the answer is yes, you’re probably on the right track. If not, it’s okay to try someone else.

Final Thoughts…

Finding the right therapist takes time, but the payoff is worth it. The right fit can make therapy feel like a transformative experience rather than just another thing on your to-do list.

If you’re ready to start your search, ask for recommendations from friends, family members, or doctors, call your insurance company for a list of referrals in your area, check out websites like Psychology Today, and even try using social media platforms like Tik -Tok, Facebook, or Instagram (yes, many therapists are active there now!). The most important thing is to find someone who makes you feel seen, heard, and valued (and maybe that’ll be me!).

You’ve got this!