TherapistScore

How to Find a Therapist: A Complete Guide for 2026

TherapistScore Team · February 10, 2026

Finding the right therapist can feel overwhelming — but it doesn't have to be. Whether you're seeking help for anxiety, depression, relationship issues, or just want someone to talk to, this guide will walk you through every step of the process.

Why Finding the Right Therapist Matters

Research consistently shows that the therapeutic relationship — the connection between you and your therapist — is one of the strongest predictors of positive outcomes. A good fit means faster progress, better engagement, and a more meaningful experience overall.

That's why it's worth taking the time to find someone who truly works for you, rather than just picking the first name on a list.

Step 1: Know What You're Looking For

Before you start searching, take a few minutes to think about what you need:

  • What issues do you want to address? Anxiety, depression, trauma, relationship problems, grief, ADHD — different therapists specialize in different areas.
  • What type of therapy interests you? CBT (Cognitive Behavioral Therapy) is great for structured, goal-oriented work. EMDR is effective for trauma. Psychodynamic therapy digs into deeper patterns. You don't need to be an expert — just having a general preference helps.
  • Do you have preferences for your therapist? Some people prefer a therapist of a specific gender, age, cultural background, or who is LGBTQ+-affirming. These preferences are valid and important.
  • In-person or online? Teletherapy has become widely available and is just as effective for many conditions. It also opens up your options geographically.

Step 2: Use a Therapist Directory

The fastest way to find licensed therapists near you is through a verified directory. TherapistScore lets you search by city, specialty, and insurance provider — all for free.

Here are some of the most popular cities people search for therapists:

When browsing a directory, pay attention to the therapist's credentials, specialty areas, and location. Most directories pull from verified sources like the NPI Registry, so you can trust the basic information is accurate.

Step 3: Check Credentials

Make sure any therapist you're considering is properly licensed. Common credentials include:

  • LPC / LCPC — Licensed Professional Counselor
  • LCSW / LICSW — Licensed Clinical Social Worker
  • LMFT — Licensed Marriage and Family Therapist
  • PsyD / PhD — Psychologist (doctoral level)
  • MD / DO — Psychiatrist (can prescribe medication)

All of these professionals can provide therapy, but their training backgrounds differ. If you're unsure which type is right for you, check out our guide on Therapist vs Psychologist vs Psychiatrist.

Step 4: Verify Insurance Coverage

If you plan to use insurance, verify coverage before your first appointment. You can:

For more details on insurance and therapy costs, read our guide on Does Insurance Cover Therapy?

Step 5: Make a Short List and Reach Out

Don't put all your eggs in one basket. Identify 3–5 therapists who look like a good fit, then reach out to each one. Most therapists offer a brief phone consultation (often free) where you can:

  • Describe what you're looking for
  • Ask about their approach and experience
  • Get a feel for their personality and communication style
  • Confirm availability, fees, and insurance acceptance

Step 6: Try a First Session

The first session is an opportunity for both you and the therapist to see if it's a good fit. Don't worry if you feel nervous — that's completely normal. Read our guide on What to Expect in Your First Therapy Session to feel more prepared.

Remember: if the first therapist isn't the right fit, that's okay. It's common to try a few before finding the right match. The important thing is that you've taken the first step.

Step 7: Give It a Few Sessions

Unless something feels clearly wrong, give a new therapist at least 3–4 sessions before deciding. It takes time to build rapport and for the therapist to understand your situation fully.

However, trust your gut. If you consistently feel unheard, judged, or uncomfortable after several sessions, it may be time to try someone else.

What If You Can't Afford Therapy?

Cost is a real barrier for many people. Here are some options:

  • Sliding scale fees: Many therapists offer reduced rates based on income
  • Community mental health centers: Often provide low-cost or free services
  • University training clinics: Graduate students provide therapy under supervision at reduced rates
  • Online therapy platforms: Services like BetterHelp and Talkspace can be more affordable than traditional in-person therapy
  • Insurance: Under the ACA, most insurance plans must cover mental health services

For a detailed breakdown of costs, see our article on How Much Does Therapy Cost in 2026?

Start Your Search Today

Finding a therapist is one of the most important investments you can make in yourself. Use TherapistScore to browse verified therapists in your city, filter by specialty and insurance, and take the first step toward better mental health.

Browse therapists in popular cities: