Introduction
You've decided to try therapy. That's a big step! But now what? How do you actually find a mental health professional?
The process can feel overwhelming. There are so many options. How do you know who's right?
In this guide, I'll walk you through how to find a mental health professional - step by step.
Types of Mental Health Professionals
Psychologists
- PhD or PsyD
- Can diagnose
- Provide therapy
- Usually don't prescribe medication
Psychiatrists
- MD or DO
- Can diagnose
- Provide therapy
- Can prescribe medication
Licensed mental health professionals
- LCSW (Licensed Clinical Social Worker)
- LMFT (Licensed Marriage and Family mental health professional)
- LPC (Licensed Professional Counselor)
- Provide therapy
- Usually can't prescribe medication
Psychiatric Nurse Practitioners
- NP with psychiatric training
- Can diagnose
- Can prescribe medication
- Provide therapy
Types of Therapy
Cognitive Behavioral Therapy (CBT)
Focuses on changing thoughts and behaviors. Very effective for anxiety and depression.
Dialectical Behavior Therapy (DBT)
Skills-based therapy for emotion regulation. Great for borderline personality and emotional intensity.
Psychodynamic Therapy
Explores past experiences and unconscious patterns. Longer-term insight work.
EMDR
For trauma and difficult experiences. Uses bilateral stimulation.
Acceptance and Commitment Therapy (ACT)
Uses acceptance and mindfulness strategies. Focuses on values-based action.
Interpersonal Therapy
Focuses on relationships and communication. Good for depression.
How to Start Your Search
1. Determine Your Needs
- What issues do you want to address?
- Do you want medication?
- What type of therapy interests you?
- Any preferences (gender, identity, specialty)?
2. Check Your Insurance
- What mental health professionals are in-network?
- What's your coverage?
- Do you need a referral?
3. Use Directories
- Psychology Today
- TherapyDen
- Your insurance website
- Local mental health organizations
4. Ask for Referrals
- Primary care doctor
- Friends/family
- Trusted professionals
What to Look For
Credentials
- License (LCSW, LMFT, PhD, etc.)
- Specializations
- Additional training
Experience
- Worked with your concerns?
- Years of practice
- Population specialties
Logistics
- Location
- Availability
- Cost
- Virtual options
Fit
- Communication style
- Therapeutic approach
- Personality
Questions to Ask
Before Scheduling
- Are you accepting new clients?
- What are your specialties?
- What type of therapy do you use?
- What are your fees?
- Do you take my insurance?
First Session
- How do you approach treatment?
- What can I expect?
- How long does therapy typically take?
- How will we know if it's working?
What to Expect
First Session
- You'll share your history
- They'll ask questions
- You'll discuss goals
- You'll see if you feel comfortable
It Might Feel
- Awkward (normal)
- Emotional
- Like just talking (it is, but also more)
- Like an interview (it kind of is)
How to Know If It's Working
- You feel understood
- You're learning new things
- You're trying new behaviors
- Symptoms are improving
- You feel safe
What If It Doesn't Work?
Finding a New mental health professional
- Not all mental health professionals are right for all people
- It's okay to try someone else
- Give it a few sessions before deciding
Tell Your mental health professional
- If something isn't working
- If you don't feel understood
- If you want to try something different
Online Therapy Options
Apps
- BetterHelp
- Talkspace
- Cerebral
- 7 Cups
Pros
- More accessible
- Often cheaper
- Flexible scheduling
Cons
- Less personalized
- May not work for complex issues
- Quality varies
Free/Low-Cost Options
Community Mental Health
- Sliding scale clinics
- University clinics
- Non-profit organizations
Support Groups
- Peer support
- Group therapy
- 12-step
Crisis Resources
- 988 (Suicide & Crisis Lifeline)
- Crisis Text Line
Getting Started
Steps
- Determine your needs
- Check insurance/budget
- Search directories
- Make a list
- Call/email to ask questions
- Schedule first session
- See how it goes
Give It Time
- First sessions are get-to-know-you
- Give it 3-4 sessions to decide
- Therapy is a process
Frequently Asked Questions
How do I find a mental health professional near me?
Use online directories (Psychology Today, TherapyDen), check your insurance, or ask for referrals.
How much does therapy cost?
Varies widely. $0-300+ per session. Many accept insurance. Some offer sliding scale.
Can I get therapy without insurance?
Yes. Many mental health professionals offer private pay options. Community clinics often have lower fees.
What if I don't know what type of therapy I need?
That's okay. A good mental health professional will assess and recommend an approach.
How long does therapy take?
Varies. Some issues resolve in weeks, others take months or years. Discuss with your mental health professional.
Is online therapy as effective as in-person?
Research shows it's generally effective for many concerns. May not be right for everyone or every issue.
Conclusion
Finding a mental health professional takes some effort, but it's worth it. The right mental health professional can help you make meaningful changes in your life.
Start by knowing what you want. Use available resources. Try a few sessions. Trust your instincts.
Help is available. You don't have to do this alone.
Want to start your mental health journey? Paula is a free mental health app with tools to support you while you find the right mental health professional. Download it today.
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Related Reading
- How to Build Emotional Resilience - A mental health professional's Guide
- How to Build Resilience - A mental health professional's Guide
- How to Build Self-Worth - A mental health professional's Guide
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