How to Find the Right Therapist for You
How to Find the Right Therapist
Finding a therapist can feel overwhelming, especially when every directory lists hundreds of names and every website repeats the same phrases. As a clinician, I know people often give up at this stage because they assume choosing the wrong person will set them back. It helps to remember that this is a process. You are not choosing a lifelong partner. You are choosing someone who can support you through whatever phase of life you are in right now.
1. Start With Your Network
You can begin by asking people you trust if they have seen a therapist they would recommend. Personal referrals can be helpful because you get a clearer sense of someone’s style and presence. Keep in mind that a friend’s perfect fit may not be your fit. In my work, I see people push themselves to stay with a therapist who never felt right because someone in their circle had a great experience. Your preference matters more than the referral source.
2. Use Trusted Directories
Reliable directories allow you to filter by specialty, location, experience, and approach. Psychology Today, Therapy Den, and Good Therapy each provide enough detail for you to scan the basics before you reach out. Look for more than a long list of issues. Pay attention to how a therapist describes the way they work. A good profile gives you a sense of their voice, not just their training.
3. Reach Out With Questions
Before booking, reach out and ask questions that help you picture what sessions will feel like. Examples include:
What is your approach to therapy
Have you worked with clients who share similar challenges
Do you offer in person sessions, online sessions, or both
What are your fees and do you accept insurance
Asking these questions can help protect you from committing to a style that will frustrate you later.
4. Pay Attention to Comfort and Fit
Feeling understood matters more than choosing someone with a particular modality. In a first session, notice how your body reacts. Do you feel tense or guarded. Do you feel a small sense of relief. You do not need to feel instant trust, but you should feel like you can be honest without working too hard to manage yourself. If it does not feel right, you have full permission to keep looking. Fit is part of the work.
5. Consider Practical Factors
Practical details shape consistency. Think about travel, cost, scheduling, and energy. For example, many of my Maryland clients choose online therapy because their workday is unpredictable or because commuting adds more stress. The structure you choose should support the level of consistency you want. Sustainable therapy is more effective than perfect therapy.
Finding Therapy With Ideal Progress
If you are in Maryland, Ideal Progress offers flexible online sessions that remove the barriers many people struggle with. You can work with licensed therapists who understand anxiety, stress, depression, and life transitions. You can also begin before everything feels unmanageable, which often leads to progress that feels steadier and more grounded.
Therapy does not have to be another stressful task. With a few intentional steps and the right support, you can find someone who helps you feel more understood and more equipped to handle what is in front of you.
This information is for general educational purposes and is not a substitute for professional mental health care. If you’re struggling or have concerns about your well-being, consider reaching out to a licensed therapist or mental health professional. If you’re in crisis or thinking about harming yourself, contact your local emergency services or call or text 988 in the U.S. to reach the Suicide and Crisis Lifeline. Read our full disclaimer here.
