How to Find the Right Therapy for You

Finding a therapist can feel overwhelming, but it doesn’t have to be. Knowing where to look and what to ask can make the process much simpler—and help you find someone who truly fits your needs.

1. Start With Your Network

Ask people you trust—friends, family, or coworkers—if they’ve worked with therapists they recommend. Personal referrals can help you find someone reliable and experienced. Remember, it’s normal if someone else’s “perfect fit” isn’t yours.

2. Use Trusted Directories

There are several reputable online directories where you can search by location, specialty, or approach:

• PsychologyToday.com

• TherapyDen.com

• GoodTherapy.org

You can filter results based on issues like anxiety, depression, trauma, or stress, and see each therapist’s background and approach.

3. Reach Out With Questions

Once you have a few options, contact them to ask practical questions before booking:

• What is your approach to therapy?

• Have you worked with clients with challenges like mine?

• What types of sessions do you offer (in-person, online, hybrid)?

• What are your fees, and do you take insurance?

This step helps you see if the therapist’s style and logistics align with your needs.

4. Pay Attention to Comfort and Fit

Therapy is most effective when you feel safe and understood. Your first session is a chance to see how you connect. If it doesn’t feel right, it’s okay to try someone else. Finding a good fit is part of the process, not a failure.

5. Consider Practical Factors

Think about scheduling, cost, and accessibility. If your schedule is unpredictable or travel is difficult, online therapy may be a better option. Consistency is key—choose an option that you can realistically maintain.

Finding Therapy With Ideal Progress

If you’re in Maryland, Ideal Progress makes starting therapy simple with flexible online sessions. You can:

• Work with licensed therapists experienced in stress, anxiety, depression, and life transitions

• Access care from home, removing travel and scheduling barriers

• Take early action before stress or anxiety becomes overwhelming

Finding therapy doesn’t have to be stressful. With a few steps and the right support, you can start getting guidance that helps you feel more balanced and understood.