How to Find the Right Therapist for You: A Step-by-Step Guide
Because you deserve support that truly fits.
Starting therapy is a courageous, powerful decision. But we also know it can feel overwhelming—especially when you’re not sure how to even begin. With so many therapists, modalities, and terms to navigate, it’s normal to feel stuck before you start.
The good news? You don’t need to have it all figured out. You just need to take the first step—and we’re here to help you do that with confidence.
Here’s a step-by-step guide to help you find a therapist who’s the right fit for you.
Step 1: Clarify What You’re Looking For
Before diving into your search, take a moment to reflect.
Ask yourself:
What challenges are you currently facing? (Anxiety? Life transitions? Relationship struggles? Trauma?)
Are you looking for short-term support around a specific issue, or long-term personal growth?
What do you hope to get out of therapy?
You don’t need to know all the answers, but having a general idea of your goals will help you find someone with the right specialty and approach. Therapists often list their focus areas (e.g., perinatal mental health, identity exploration, trauma recovery), so starting with your needs can quickly narrow your options.
Step 2: Consider Your Preferences
Therapy is a deeply personal experience and who you’re working with matters. Some people feel more comfortable with someone of a particular gender identity, cultural background, or communication style. That’s okay.
Think about:
Do I feel more at ease with someone direct or gentle in their style?
Would I feel better with a therapist of a particular gender or cultural background?
Am I looking for someone with shared lived experience (e.g., LGBTQIA+, first-generation, BIPOC)?
Your preferences are valid. You deserve to feel safe, respected, and seen in the therapy space.
Step 3: Explore Your Options
Now that you’ve got a clearer sense of what you’re looking for, you can check out our experienced adn compassionate therapists at our practice here at Therapy Brooklyn.
If needed here are resources to further expand your search.
Therapist directories like Psychology Today, TherapyDen, or Inclusive Therapists
Google search for therapists in your area (e.g., "anxiety therapist in Brooklyn")
Referrals from trusted friends, doctors, or other care providers
Social media – Many therapists share their philosophies, specialties, and vibe on Instagram or TikTok
Step 4: Look at Credentials, Specialties, and Approach
Once you’ve found a few therapists who feel promising, dig a little deeper.
Check their:
Licensure: (e.g., LCSW, LMHC, LMFT, PsyD)
Specialties & experience: Have they worked with people dealing with the same issues as you?
Therapy approach or modality: Are they trained in CBT, psychodynamic therapy, EMDR, or mindfulness-based practices? Don’t worry if you’re not familiar with these terms—we’re happy to explain them.
Online presence or personal statement: This can give you a feel for their voice, values, and style.
A therapist might be excellent on paper, but it still needs to feel like the right fit for you.
Step 5: Schedule a Consultation (and Trust Your Gut)
Most therapists offer a free 15- or 20-minute phone or video consultation. This is your chance to ask questions and get a feel for the connection.
Ask yourself:
Do I feel seen and respected in this conversation?
Does this therapist seem curious, kind, and nonjudgmental?
Can I imagine opening up to them over time?
You can also ask the therapist:
What is your approach to therapy?
Have you worked with clients like me before?
How do you typically work with [your concern, e.g. anxiety or grief]?
There’s no pressure to commit. Sometimes it takes meeting a few people to find the one that clicks—and that’s totally normal.
Step 6: Start (and Know You Can Switch If Needed)
Once you’ve found someone who feels like a good fit, you’re ready to begin! It’s okay to still feel nervous—that’s part of the process.
And remember:
💬 Therapy is a space for you.
🧠 You don’t need to have all the words or answers—your therapist will meet you where you are.
🔄 If after a few sessions it doesn’t feel like the right match, it’s okay to explore other options. A good therapist will support your decision and may even refer you elsewhere.
Therapy is an ongoing relationship—and the right fit makes all the difference.
💛 Ready to Begin Your Therapy Journey?
If you’re looking for warm, inclusive, and experienced therapists in Brooklyn or virtually in New York, we’d be honored to support you.
At Therapy Brooklyn, we believe that healing happens in safe, collaborative relationships and that everyone deserves access to affirming mental health care.
👉 Book a free consultation today.
