How to find a therapist who's right for you

Therapy can be a game-changer when you're going through life's toughest challenges. But how do you know when it's time to ask for help? Therapy can help whether you're dealing with a specific situation or simply want to focus on personal growth and your mental health. There are some common reasons people go to therapy, especially if you're experiencing:

• Anxiety
• Burnout
• Emotional overwhelm
• Trauma
• Grief
• Depression
• Divorce
• A job change
• Caregiving roles
• A major move

It's not uncommon to struggle with the idea of going to therapy. Many people worry it's a sign of weakness or think it means they can't deal with life on their own. The reality, though, is that seeking therapy is a sign of strength and perseverance. It's also important to know that therapy doesn't require a crisis. Asking for help at any stage in life is courageous, and it might be for the simple reason of wanting to be the best version of yourself. And that means you're strong.

If you're wondering how to find a therapist, it helps to understand the different types of therapy available. This will help you narrow your search so you can find someone who provides care specific to your situation.

Different types of therapy include:

                                                                                                                                                                                                                                       

Type of therapy:	Focus:	Beneficial for:	Approach:
Cognitive behavioral therapy (CBT)	Helps you identify and change unhealthy and unhelpful thought and behavior patterns.	Anxiety           Depression           Post-traumatic stress disorder (PTSD)           Stress	Structured           Goal-oriented
Psychodynamic therapy	Helps you explore past experiences and patterns (typically unconscious) that shape your behavior and relationships.	Trauma           Self-esteem issues           Relationship issues	Less structured           Focus on insight
Humanistic therapy	Centered on personal growth and self-awareness. Uses an authentic approach that focuses on empathy and nonjudgment.	Major life transitions           Grief           Emotional and general well-being	Less structured           Flexible           Person-centered approach
Interpersonal therapy (IPT)	Targets the patterns you’ve developed in relationships and social settings.	Grief           Major life changes	Structured           Time-limited
Dialectical behavior therapy (DBT)	A type of CBT that combines its hallmark techniques with mindfulness. Good for emotional regulation and stress tolerance.	Borderline personality disorder (BPD)           Suicidality           Self-harm           Emotional dysregulation	Very structured
Acceptance and commitment therapy (ACT)	Emphasis on acceptance and committing to values. Uses mindfulness.	Anxiety           Depression           Chronic pain           Stress	Flexible           Not as structured

For the best outcome, it's a good idea to look for a type of therapist whose therapeutic style aligns with your needs. Ask yourself a few questions like: Do you thrive with directive help, or is a reflective style more in line with your needs? Do you prefer structured environments, or is a flexible approach more comfortable for you? Seeking the therapy style that best aligns with your comfort zone is critical to your mental health journey. If you're not comfortable, you'll likely struggle to fully engage with the process.

Online therapy has become increasingly popular among mental health services over the last several years, as convenience and accessibility have become more important to busy adults navigating the stressors of life. Research shows that online formats are just as effective as traditional therapy, too. So, if you're worried about results, choosing to go the online route won't impact how much you get out of therapy, especially if it fits better into your life. There are a host of benefits that online therapy provides, including:

• Privacy
• Convenience
• Accessibility
• Affordability

While there was once concern about a lack of human connection in virtual care, most people find that a therapeutic alliance is achievable in online formats. Headspace is industry-known for success. Surveys show that over 70% of users feel less anxious or depressed after just a few weeks of online therapy.

If this is your first time seeking therapy, it's normal to wonder how it all works. You're about to invest time, money, faith, and trust in the process. Being prepared and asking the right questions helps you build confidence and maximize your experience.

How to find a therapist-what questions to ask:

Credentials and licensing:

• Are you fully licensed in my state?
• What is your educational background?
• What is your professional background?
• Do you have a niche or expertise (especially in my needs or issues)?

Questions for your first session:

• How are sessions structured?
• What methods do you use and why?
• How do you manage goal setting and measuring?
• Have you worked with clients experiencing what I'm going through?
• What's your experience with diversity?
• How do scheduling and communication work?

Gauging a good fit and comfort level:

When looking for a therapist, First impressions matter. They offer key insight into whether a therapist will be a good fit for your needs and comfort level. The provider-patient relationship is crucial for achieving the most rewarding outcomes from therapy. In fact, research suggests that therapeutic alliance is the number one predictor of positive treatment results.

Good therapists welcome questions, so don't be afraid to be open and honest with concerns. This is your journey-if something doesn't feel right, or you just don't feel connected to your therapist, trust your instinct. It might take a couple of tries before you get the most out of the process, and that's okay.

Headspace began as a mental health app, but today we offer comprehensive end-to-end mental health care. We can help you navigate all the challenges and experiences of life. The benefits of online therapy from Headspace include:

• One app for therapy, mindfulness, and our AI-powered support with Ebb.
• Personalized matching with licensed therapists based on your needs ensures cultural fit.
• A human connection that meets flexibility.
• Affordable options that are covered by most major insurance carriers, with sessions as low as $0 for many users (and sliding scale options from some providers).
• Emotional support when it matters most, so you can navigate grief, loss, career pivots, or stress from caregiving.

We believe that getting mental health care shouldn't be complicated. That's why we made getting started with therapy so easy that anyone with an internet connection can do it.

Here's how to begin:

• Guided onboarding makes it easy to sign up and find the right therapist: Just download the app or visit the online therapy page to:
  • Tell us about yourself: It just takes a few minutes to check in and tell us about your needs and goals.
  • Check your coverage: We'll estimate your cost before your first session. We take most insurance, out-of-pocket payments, and HSA/FSA funds for mental health usage. No surprises.
  • Find a therapist: You'll be matched with a licensed therapist and able to book a video session at a time that works with your schedule.
  • Unlock the power of Headspace tools: Gain access to our meditations, sleep resources, and Ebb, our empathetic and trustworthy AI companion that offers additional support between sessions.
• What to expect in your first session: Your first session is focused on you. Your therapist will cover the goals and challenges you want to address in therapy. They'll review your intake information and start getting to know you, building a solid foundation for you to work together and heal.

Anyone in therapy should understand that it's a personal journey. There's no roadmap or rulebook, and everyone's experience is unique. The most important thing to remember is to trust yourself. If something doesn't feel supportive, for any reason, it's okay to switch therapists.

You deserve care, support, and space to grow, and we're here to make that possible. Contact us today to learn more about online therapy from Headspace. We can't wait to meet you.

_Sources:

_{1. Catarino, A., Harper, S., Malcolm, R., Stainthorpe, A., Warren, G., Margoum, M., Hooper, J., Blackwell, A. D., & Welchman, A. E. (2023). Economic evaluation of 27,540 patients with mood and anxiety disorders and the importance of waiting time and clinical effectiveness in mental healthcare. Nature Mental Health, 1(9), 667-678. https://doi.org/10.1038/s44220-023-00106-z. Accessed July 31, 2025.}

_{2. Lederman, R., & D'Alfonso, S. (2021). The Digital Therapeutic Alliance: Prospects and Considerations. JMIR Mental Health, 8(7), e31385. https://doi.org/10.2196/31385. Accessed July 31, 2025.}

_{3. Opland, C., & Torrico, T. J. (2024, October 6). Psychotherapy and therapeutic relationship. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK608012/. Accessed July 31, 2025.}