How to Find a Therapist (Without Getting Overwhelmed)
- Elemental Wellness
- Feb 15
- 4 min read
Part I: A Therapist's Persepective
Let’s start here: most people are never taught how to find a therapist.
So if you’re feeling confused, discouraged, or overwhelmed by the process, you’re not doing anything wrong.
Many people assume they’ll do a quick Google search, hope someone has availability, and figure it out from there. Along the way, questions come up:
Do I need a psychologist, psychiatrist or therapist?
How do I know who’s the right fit?
What if I wait too long and talk myself out of it?
Maybe you’re trying to find help quickly because you’re trapped on that struggle-bus. Maybe you’re relying on ChatGPT or other online tools to figure yourself out. All of it can feel like too much, especially when you’re already emotionally tired.
The reality: all is not hopeless. You need to muster up a little energy and time you have and take purposeful steps to get your needs met. You can make the call or email the therapist from your bed!
Therapy Has Changed
Since the pandemic, the counseling world has shifted significantly. Telehealth has expanded access, and new platforms have emerged offering "convenient" virtual therapy. It can feel like too many options to explore. It is easy to get lost down the rabbit hole of what is the best option for me.
At the same time, many people feel frustrated trying to find in-person support as they are tired of seeing people over a screen or need the privacy to openly talk. The majority of clients at Elemental Wellness are in-person for those reasons.
Availability fluctuates, insurance rules are confusing, and the sheer number of options can feel paralyzing. This doesn’t mean you’re failing—it means the system is complicated. Let's be real, the system is broken!
Start With Where to Look
You don’t need to know everything at once. Begin by identifying a few places to search.
Word of Mouth
Trusted friends, family, or community members can be helpful starting points. That said, if someone close to you already sees a therapist, it’s often best not to see the same one. A good, ethical therapist will not see you if you are related-to or have a close connection to their client. Therapy works best when it’s your space, free from overlapping relationships.
That therapist may still be able to recommend colleagues or other practices that could be a good fit.
If you call a therapist's office and they don't have openings, ask them for a few local referrals. My local therapist community has an online group where we can ask who have availability.
Local community groups (including neighborhood or county social media pages) can also be useful. If you’re uncomfortable asking publicly, ask anonymously or search group histories—many people ask the same questions. Locally I see a lot of requests on the local mom and community pages of Facebook.
Online Directories
Sites like Psychology Today allow you to filter by location, insurance, and specialty. These directories aren’t exhaustive, but they can help you generate a short list. FYI: Therapist have to pay to be on these sites. I would personally avoid sites like 7Cups, as they have not been transparent in their practices.
Insurance Companies & EAP's
Many insurance companies have directories, though they are not always up to date! It does give you some names to Google to see if the info is correct.
Employee Assitance Programs (EAP) are services available for free through your or your partners job. Ask the HR department for more info. (Part 2 blog will go deeper into this topic)
Google Searches
If you use Google, be willing to go beyond the first page. Smaller, local practices often don’t rank as high as large corporations with big marketing budgets. (It took me forever to get my practice properly listed in Google. The struggle is real for a small business!)
Helpful search terms include:
therapist or counselor
therapy/counseling near me
in-person therapy or telehealth
specific modalities (EMDR, somatic therapy, DBT, etc.)
specific struggles (Depression, trauma, anger, grief, etc)
Fit Matters More Than Perfection
Every therapist is different. It’s okay—and encouraged—to consult with more than one person.
A brief phone call or email can help you get a feel for someone’s approach, personality, and availability. Many people find this makes the first session feel less intimidating and more intentional. (See my follow-up blog for more info on this topic).
If It Doesn’t Click, That’s Okay
Not every therapist will be the right fit, and that doesn’t mean therapy “didn’t work.”
If you’re able, give it a few sessions. Therapists are human, and sometimes initial discomfort is part of the process. Other times, it’s simply not the right match. The most important thing is to feel safe with them!
You’re allowed to change therapists—even if you’ve seen someone for a while. Growth often means reassessing what you need. And it doesn't always mean you need to retell your whole history to a new person.
Final Thoughts on How to Find a Therapist
Finding a therapist can take time, and availability comes in waves.
A helpful tip: summer is often an easier time to get in, while early fall and February tend to be the busiest.
If you know you are in a cycle of ups and downs, find a therapist in your up cycle so you can learn skills before your world drops.
Most importantly, don’t give up on yourself. You deserve support, safety, and a therapist you trust. The process may take effort—but it’s worth it.
👉 In Part 2, we’ll cover what isn't always explained: insurance pitfalls, EAPs, telehealth questions, and what to ask before committing.
Looking for a therapist now? You can check out our therapist profiles and see if anyone of us would be a good fit for you:
Written by: Jamie Hogan, MA, LPC, NCC
Jamie Hogan is a guide, space-holder, and founder of Elemental Wellness. With nearly 20 years in the healing world—and lived experience on the client side of therapy—she trusts in the wisdom that emerges when safety, curiosity, and compassion are present. Her writing offers a gentle pause and a reminder that healing does not have to be done alone.
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