How to Choose the Right Therapist: The Top 4 Factors to Consider

Finding a therapist can be a significant step toward improving your mental health, but the process can also feel overwhelming. With so many options available, how do you know which therapist is right for you? While personal preferences and specific needs vary, there are four essential factors everyone should consider when choosing a therapist: therapist fit, way of conducting therapy, cost/billing/insurance, and style of therapy. Let’s break each of these down so you can make an informed decision that supports your well-being.

1) Therapist Fit: Do You Feel Comfortable?

The most important factor in successful therapy is the therapeutic relationship—the level of trust and connection between you and your therapist. A good fit doesn’t necessarily mean your therapist is just like you, but you should feel safe, respected, and heard in their presence.

Here are a few things to consider when evaluating fit:

• Do you feel understood and not judged?

• Are you comfortable being open, even about difficult topics?

• Do you feel like the therapist genuinely cares about your progress?

• Do you feel challenged in a way that empowers you to make decisions that are in your best interest?

You won’t always know right away if a therapist is a good fit, but most therapists offer an initial consultation, either by phone or in person, to help assess compatibility. Trust your instincts—if something feels off, it's okay to keep looking.

2) Way of Conducting Therapy: In-Person, Online, or Hybrid?

How and where therapy takes place is another key factor. These days, many therapists offer multiple options, such as in-person sessions, teletherapy (video), or a hybrid approach.

Each format has pros and cons:

• In-person therapy offers a more traditional experience and may feel more personal or immersive.

• Teletherapy is convenient, especially if you have mobility issues, a busy schedule, or live in a rural area.

• Hybrid therapy provides flexibility, letting you mix both formats depending on your needs.

Consider what environment helps you feel most engaged. Also, be aware of privacy, internet reliability, and your comfort level discussing personal topics from home if you choose virtual therapy.

3) Cost, Billing, and Insurance: What Can You Afford?

Therapy is an investment in your mental health, but cost matters. Therapy sessions can range widely in price, from $50 to over $300 per session, depending on location, experience, and credentials.

Here are a few things to explore:

• Insurance coverage: Does the therapist accept your insurance? If not, do they offer a superbill for reimbursement depending on your coverage and benefits?

• Sliding scale: Some therapists adjust fees based on income.

• Session frequency: You may not need weekly sessions; biweekly therapy can be more affordable over time.

If you’re concerned about cost, community clinics, nonprofit organizations, or online platforms may offer lower-cost options. Don't hesitate to ask therapists upfront about fees and billing practices—it's part of making a sustainable choice.

4) Style of Therapy: What Approach Matches Your Needs?

Therapists often draw from specific schools of thought or treatment orientation, which shape how they guide the therapeutic process i.e. directly but gently challenging, guiding, working to support your strengths, or making interpretations. Understanding a therapist’s approach can help you decide whether it aligns with your goals and preferences.

Some common styles include:

• Cognitive Behavioral Therapy (CBT): Focuses on changing unhelpful thought patterns and behaviors.

• Psychodynamic Therapy: Explores past experiences and unconscious processes.

• Humanistic Therapy: Emphasizes self-actualization and personal growth.

• Trauma-informed or EMDR: Useful for individuals dealing with past trauma.

If you’re unsure which approach is best, explain your concerns and ask the therapist how they might help. A good therapist will adapt their style to fit your unique situation.

Choosing a therapist is a personal and sometimes trial-and-error process, but paying attention to these four factors—therapist fit, method of delivery, cost, and therapeutic style—can make the search more focused and successful. You deserve support that feels right, is accessible, and meets your needs.

Don’t be afraid to ask questions or ‘shop around’ until you find someone who clicks. Your mental health journey is important, and the right therapist can make all the difference. Learn about our therapists at Attachment Based Therapy Tx in Sierra Madre, located in the San Gabriel Valley of Southern California and fill out our contact form to schedule a complimentary consultation call.