Therapy will benefit you most if you feel comfortable opening up with your therapist—if you “click” with them. While your therapist isn’t (and should not be) your friend, you should feel seen, heard, and safe with them.
But how do you find the “right” therapist? These three steps can help you find your therapy match:
Understand the Types of Therapy Providers
Mental health professionals use a wide range of titles, come from diverse educational backgrounds, and specialize in varying therapeutic approaches. These are just a few of the terms you’ll encounter when researching therapy, psychotherapy, or counseling:
Therapy Providers Who Do Not Prescribe Medication
- Psychologist (Ph.D. or Psy.D.)
- Licensed Professional Counselor (LPC)
- Licensed Clinical Alcohol and Drug Abuse Counselor (LCADAC)
- Licensed Marriage and Family Therapist (LMFT)
- Licensed Independent Social Worker (LICSW)
- Licensed Clinical Social Worker (LCSW)
Medication Prescribers Who May Also Offer Therapy
- Psychiatrist (MD or DO)
- Psychiatric Nurse Practitioner (MS or Ph.D.)
- Mental Health Nurse Practitioner (MS or Ph.D.)
Other Support Providers
- Certified peer specialists
- Social workers
- Pastoral counselors
>>> Learn more about mental health professionals from the National Alliance on Mental Illness
Search for a Therapist
Therapists practice throughout the nation, and there are many ways to participate in therapy, no matter where you live.
These resources can help you find a therapist who’s licensed to work in your area—even if their office is nowhere nearby.
- RAINN’s resources. Visit centers.rainn.org to find a local sexual assault service provider. These centers can connect you with nearby resources for survivors of sexual assault.
- Military resources. U.S. military service members and their families can utilize RAINN’s DoD Safe Helpline. Chat online or call 877-995-5247 for secure, confidential support.
- Telehealth resources. Numerous online platforms now connect patients with telehealth therapy providers. Search online for “online therapy near me” to find options.
- Insurance resources. If you have health insurance, contact your insurance company to find out which therapy providers your plan covers. You may also find a list of covered therapists on your insurance company’s website.
- SAMHSA’s resources. Call the Substance Abuse and Mental Health Services Administration (SAMHSA) Treatment Referral Helpline at 1-800-662-HELP (4357) or use their locator tool to find a local treatment center.
- College campus resources. If you’re a college student, visit your campus’s counseling center or Title IX office. Some schools offer fee-free counseling services or, at the very least, can connect you with local support resources.
- Community resources. You may find support and resources through local community centers and faith-based organizations. Most healthcare providers (like your family doctor) can also refer you to a preferred therapy provider.
Interview Potential Therapists
Before making your first appointment with a new therapist, request an introductory call. Most providers will gladly offer a short “meet-and-greet” consultation to make sure they’re the right fit for you and vice versa.
These questions can help you determine whether a therapist will be a good fit for you:
“Do You Have Experience Working With Trauma Survivors?”
When you’ve experienced sexual assault or abuse, you need a therapist with experience in treating the effects of trauma. You may want to ask if they’ve worked with sexual trauma survivors specifically and invite them to share their approach to trauma work.
“Are You Comfortable Working With Someone Like Me?”
Practically speaking, trained therapists can work with any type of patient. However, as in any profession, therapists have their specialty areas.
For instance, some therapists are particularly adept at helping military veterans or neurodivergent individuals. One therapist may work primarily with youth, while another mainly serves senior adults.
If you’re unsure, ask your potential therapist about their experience supporting individuals with your unique background.
“What Type of Therapy Do You Practice?”
There are many different types of therapy that a therapist can employ. These are some of the most common psychotherapy approaches:
- Psychoanalysis explores the unconscious motivations behind the thoughts, feelings, and behaviors you want to change
- Behavior therapy uses learning to overcome problematic behaviors and implement helpful behaviors
- Cognitive therapy targets the dysfunctional thinking behind the emotions or behaviors that aren’t benefiting you
- Integrative therapy combines multiple approaches for a therapy experience that’s tailored to your unique support needs
No matter what type of therapy a provider offers, ask the therapists you’re considering to describe what you can expect from a typical session with them.
>>> Learn more about different types of therapy from the American Psychological Association
Please note that content on this site does not constitute medical advice, and RAINN is not a medical expert. If, after reading this information, you have further questions, please contact a local healthcare professional or hospital.
Last updated: July 8, 2025