Taking the first step toward finding a therapist can feel overwhelming, but reaching out for help is one of the strongest things you can do. Whether you're struggling with stress, anxiety, depression, or just need someone to talk to, therapy can be a powerful tool for feeling better. But how do you start? Here’s a guide to help you find the right therapist for you. 

 

Talking to Someone You Trust 

If you’re unsure whether therapy is the right step, start by talking to a trusted adult. This could be a school counselor, teacher, parent, caregiver, or another adult you feel comfortable with. Here’s how you can approach the conversation: 

  • With a School Counselor: School counselors are a great first resource. You can say, “I’ve been feeling really overwhelmed lately, and I think talking to a therapist might help. Can you help me figure out how to find one?” They can guide you to resources inside or outside of school. 
  • With a Parent or Caregiver: If you’re comfortable, let your parent or caregiver know how you’re feeling. Try saying, “I’ve been struggling with my mental health, and I think seeing a therapist could help. Can we look into finding one together?” 
  • With Another Trusted Adult: If you’re not ready to talk to a parent, reach out to a coach, mentor, or older sibling who can support you in taking the next step. 

How Insurance Plays a Role 

If you’re under 18, your parent or guardian will likely need to be involved in setting up therapy because of insurance and payment considerations. If you’re 18 or older, you can search for options on your own. Here’s what to know: 

  • Using Insurance: If you or your family has health insurance, check if mental health services are covered. You can: 
  • Call the number on the back of your insurance card and ask for a list of in-network therapists. 
  • Search your insurance company’s website for mental health providers. 
  • Ask a parent or guardian for help navigating the insurance process. 
  • Not using Insurance: If you don’t have insurance, there are still options: 
  • Many community mental health centers offer free or low-cost therapy. 
  • Some therapists offer sliding-scale fees based on your ability to pay. 
  • Online therapy platforms may provide affordable options. 

Where to Find a Therapist 

Finding a therapist might seem challenging, but there are many places to look: 

  • Online Directories: Websites like Psychology Today and SAMHSA allow you to search for therapists by location, specialty, and cost. Below are more directories filtered by identity preferences. 
  • To Be Me: an interactive resource map of LGBTQ+ suicide prevention and mental health resources in Ohio. 
  • nqttcn.com: national queer & trans therapists of color network. 
  • School or College Counseling Services: Many schools and universities have counselors available for students at little to no cost. 
  • Community Mental Health Centers: Local clinics and nonprofit organizations often provide free or low-cost therapy services. 
  • Recommendations from Trusted Adults: Teachers, school counselors, or mentors may have suggestions for local therapists who work with youth and young adults. 

What to Look for in a Therapist 

Not all therapists are the same, and finding one that fits your needs is important. Here are some things to consider: 

  • Specialty: Look for a therapist who specializes in what you’re experiencing (like anxiety, depression, trauma, or LGBTQ+ issues). 
  • Personality & Approach: You should feel comfortable talking to them. Some therapists are more formal, while others are conversational and casual. 
  • Format: Do you prefer in-person sessions, or would virtual therapy work better for you? 
  • Identity Preferences: If you feel more comfortable with a therapist of a certain gender, background, or identity, that’s okay! Finding someone who makes you feel safe is key. 

How to Know if a Therapist is Right for You 

After a few sessions, check in with yourself! 

  • Do you feel heard and understood? A good therapist should make you feel safe, not judged. 
  • Are they helping you set goals and work through your challenges? Therapy should feel like progress, even if it’s slow. 
  • Do you feel comfortable being honest with them? If you feel like you have to hide your thoughts or feelings, it might not be the right fit. 

It’s okay to switch! If you don’t feel comfortable with your therapist, you can try someone else. Finding the right fit can take time, and that’s normal. 

 

Seeking therapy is a brave and important step toward taking care of your mental health. There’s no “right” way to start. The important thing is that you do. Whether you talk to a school counselor, ask a trusted adult for help, or search for a therapist on your own, you deserve support. You are not alone, and help is available.