Introduction
You've decided to try therapy. That's a big step! But now what?
Finding and starting therapy can feel overwhelming. Here's everything you need to know.
How to Find a mental health professional
1. Determine Your Needs
Ask yourself:
- What type of therapy do I want? (CBT, DBT, psychoanalysis)
- Do I prefer in-person or online?
- Do I have a specific issue? (anxiety, depression, trauma)
- What's my budget?
2. Get Referrals
- Ask your doctor
- Ask friends or family
- Ask your insurance
3. Search Online
- Psychology Today's mental health professional finder
- Therapy directories
- Apps (BetterHelp, Talkspace)
4. Check Your Insurance
- Call your insurance
- Ask what's covered
- Find in-network mental health professionals
5. Consider Accessibility
- Location
- Virtual options
- Office hours
- Language
Types of mental health professionals
Psychologists
- Doctoral degree (PhD or PsyD)
- Can diagnose
- Often do testing
Licensed mental health professionals
- Master's degree
- Licensed by state
- Can do therapy
Psychiatrists
- Medical doctors (MD)
- Can prescribe medication
- Usually focus on medication management
Counselors
- Master's degree
- Various titles (LCPC, LMFT, LPC)
- Specialize in specific issues
What to Expect in Your First Session
Before the Session
- Fill out paperwork
- Prepare your goals
- Arrow a few minutes early
During the Session
- You'll talk about why you're there
- The mental health professional will ask questions
- You'll discuss your history
- You'll set goals
After the Session
- The mental health professional may assign homework
- You'll schedule next session
- You might feel emotional
How to Prepare
1. Know Your Why
Why do you want therapy? What do you want to work on?
2. Write Down Symptoms
- When did they start?
- How do they affect your life?
- What makes them better/worse?
3. List Questions
- What's your approach?
- How long will it take?
- What's your experience with my issue?
4. Be Ready to Talk
Therapy is a conversation. The more you share, the more you get out of it.
How to Get the Most Out of Therapy
1. Be Honest
Therapy only works if you're honest. Don't hide things.
2. Do Homework
If your mental health professional assigns homework, do it. It helps.
3. Go Regularly
Consistency matters. Try not to miss sessions.
4. Speak Up
If something isn't working, tell your mental health professional.
5. Be Patient
Change takes time. Don't expect instant results.
How Much Does Therapy Cost?
Without Insurance
- $100-200+ per session
- Sliding scale options exist
With Insurance
- Copay typically $20-50
- Check your coverage
Free/Low-Cost Options
- Community mental health centers
- Training clinics (graduate students)
- Online therapy apps
- Support groups
How Long Does Therapy Take?
Short-Term
- 12-20 sessions for specific issues
- CBT often short-term
Long-Term
- Ongoing for deeper issues
- Some people stay in therapy for years
It Depends
- Your goals
- Your progress
- Your budget
FAQ
What if I don't like my mental health professional?
It's okay to switch. Finding the right mental health professional is personal. Don't settle.
Can I do therapy online?
Yes. Online therapy is effective and convenient.
What if I can't afford therapy?
Look into sliding scale options, community centers, or online apps with lower costs.
Do I need a diagnosis to go to therapy?
No. You don't need a diagnosis to benefit from therapy.
How do I know if therapy is working?
You should notice changes in thoughts, behaviors, or emotions. Talk to your mental health professional about progress.
Conclusion
Starting therapy is a big step. But you don't have to do it alone.
Finding the right mental health professional takes time. Be patient. Ask questions. And remember: therapy is a tool that can help you live a better life.
You deserve support. Take the first step.
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Related Reading
- What Is Therapy? - Complete Guide
- People Pleasing: Why You Can't Say No and How to Break Free
- Best AI Therapy Apps 2026 - Complete Comparison Guide
Ready to start your mental health journey? Try Paula free today.