6 Things to Think About When You're Looking for a Therapist

Deciding to start therapy takes courage, and I want you to know that. Then comes the next question: who do you actually talk to? The fit between you and your therapist is one of the biggest predictors of whether therapy helps, so it's worth slowing down and choosing with care. Here are six things I'd encourage you to think about.

1. What do you want help with?

You don't need to have it all figured out. Something as simple as "I've been anxious for months" or "my partner and I keep having the same fight" is plenty. Naming what's going on helps you look for someone with real experience in that area, whether it's trauma, addiction, grief, couples work, or something else.

2. Is the therapist licensed, and what's their training?

Please make sure the person you work with is licensed: an LCSW, LMHC, LMFT, or psychologist. Many therapists also have extra training in areas like trauma or addiction. Credentials won't tell you everything, but they do tell you the person has met professional standards, and that matters.

3. How do they work?

Every therapist has their own style. Some focus on changing thought patterns (CBT), some on building coping and emotion skills (DBT), and some on living in line with your values (ACT). Many of us blend a few. Don't be shy about asking how a therapist works and what a typical session looks like. If their answer doesn't make sense to you, that's worth noticing.

4. Does the practical side work?

Even the best therapist can't help if you can't get to them. Before you commit, check:

• Do they accept your insurance, or offer self-pay or sliding-scale rates?

• Do their hours fit your schedule?

• Do they offer telehealth, in-person sessions, or both?

I also recommend calling your insurance company to ask about your mental health benefits, deductible, and copay before your first session. A few minutes on the phone can save you a surprise bill later.

5. How do you feel talking to them?

Most therapists, including us, offer a free phone consultation. Take advantage of it! Pay attention to whether you feel heard and respected, and whether they answer your questions clearly. Feeling a little nervous is normal. Feeling dismissed is not, and you don't have to settle for that.

6. Give it a few sessions, and speak up

The first session or two is mostly about getting to know each other, so give it a little time. If something still isn't working after a few sessions, say so. A good therapist will welcome that feedback, adjust, or help you find someone who's a better fit. That isn't rude. That's you advocating for yourself.

Ready to take the first step?

At Reaching Expectations Counseling Services, we offer individual and couples therapy in person in Tampa's Hyde Park and by telehealth anywhere in Florida. When you're ready, start with a free 10–15 minute phone consultation: call 479.974.1830 or email reachingexpectations@gmail.com. You deserve support that truly fits you.

If you are in crisis or thinking about suicide, call or text 988 (Suicide & Crisis Lifeline), or call 911 in an emergency.