Key Considerations When Looking for a Therapist

Your Specific Concern: Look for a therapist who specializes in treating what you're dealing with (e.g., anxiety, trauma, relationship issues, cultural conflict, ADHD). A generalist can be good, but a specialist has deeper tools for your specific problem.
Evidence-Based Practices: Do they use therapeutic approaches that are proven to work for your issue? (e.g., CBT for anxiety and depression, CPT for trauma, DBT for emotional dysregulation).

Style: Are you looking for someone who is more directive (giving homework, teaching skills) or more exploratory (helping you uncover underlying patterns)?
Modality: While you don't need to be an expert, understanding the basic orientation can help, such as CBT, DBT, ACT, Mindfulness, and Psychodynamic/Psychoanalytic.

Cost and Insurance: What is their fee? Do they take your insurance?
Availability: Do their available session times align with your schedule?
Location and Format: Are you open to online therapy (teletherapy), or do you prefer in-person only?

For some clients, it's important to work with a therapist who shares a specific aspect of their identity (e.g., cultural background, religion, race, gender, sexual orientation) or has lived experience with a certain issue. This can foster a deeper sense of being understood.

"What is your experience and training in treating [mention your specific concern, e.g., social anxiety, panic attacks, childhood trauma]?"
"What is your general approach or therapeutic orientation? (e.g., CBT, ACT, psychodynamic?)."
"What might a typical session with you look like?"
"How do you measure progress or know if therapy is working?"
"What are your fees, and what is your cancellation policy?"
"Do you accept my insurance?"
"What is your current availability? Do you have a waitlist?"
"How would you describe your style as a therapist? Are you more directive or more of a listener?"
"What is your experience working with clients from [your background, e.g., your cultural community, a specific profession]?"
"What do you expect from me as a client?"