Hey there, and welcome back. This is the Ariza Inspire Podcast, a space where we slow down and talk honestly about mental health, healing, and the parts of ourselves we’re still trying to understand. I’m Samantha, a licensed professional counselor and no, this isn’t therapy, but a safe place to find some answers to mental health questions we all have. I’m really glad you’re here.
Today we’re talking about something that can feel super overwhelming, even though it’s supposed to be helpful—and that is: how the heck do you actually find a therapist?
Like, where do you start? Do you just Google “therapist near me” and hope for the best? What if you don’t click with them? What if they don’t take your insurance? Or worse—what if they do, but you can’t stand their face? These are the real questions, people.

But seriously, if you’ve ever felt a little lost trying to find the right therapist, you’re not alone. It’s a weird process—way harder than it should be—and no one really teaches you how to do it. So in this episode, we’re going to walk through it together. I’m going to break it all down: where to start, what to look for, how to tell if a therapist is right for you, and what to do if they’re not.

Sound good? Cool. Let’s dive in.

Alright, so first things first—let’s talk about why finding a therapist can feel like such a mess.

I think a lot of us expect therapy to be like going to the doctor. You make an appointment, you show up, boom—done. But therapy is different. It’s personal. You’re not just trying to get your sinuses cleared up—you’re opening up your soul to this person. That takes trust. Chemistry. The right vibe. And sometimes it takes a little trial and error to find that.

So, if you’ve tried therapy before and didn’t vibe with the person, or you’ve been putting it off because the search just feels like too much—please know, that’s totally normal. You’re not doing it wrong.

Now, let’s get into the practical stuff.

Step 1: Figure out what you want help with.

You don’t need to have everything figured out before you start therapy. You don’t need a diagnosis, or a perfectly crafted backstory. But it does help to have a general sense of what you want to work on.

Is it anxiety? Depression? Burnout? Relationship stuff? Grief? Or maybe you’re just feeling kind of…off, and you want to understand why.

Knowing your focus can help narrow down what kind of therapist might be a good fit. For example, if you’ve been through trauma, you might want someone trained in trauma-informed care. If you’re dealing with OCD, you’ll want someone who knows exposure and response prevention therapy. Different therapists specialize in different things, so the more you know about what you’re looking for, the easier it’ll be to find the right match.

And by the way—it’s totally okay if what you’re looking for changes over time. Therapy is a process, not a one-time fix.

Step 2: Decide what kind of therapist works for you.

Okay, so now you might be wondering—what’s the difference between a psychologist, a psychiatrist, a social worker, a counselor… like, what even are all these titles?
So here’s the short version:

A psychiatrist is a medical doctor who can prescribe medication. They usually focus more on meds than talk therapy.

A psychologist typically has a PhD or PsyD and can do talk therapy, assessments, and more specialized work.

A licensed clinical social worker (LCSW) or licensed professional counselor (LPC) is someone trained in therapy with a master’s-level degree. These folks are super common and just as qualified to help you process your stuff.

Most people start with a psychologist, LCSW, or LPC for talk therapy. If you need meds too, they might refer you to a psychiatrist.
But honestly, what matters most isn’t the letters after their name—it’s how they make you feel. Are they warm? Do they listen? Do they get you? Those things matter way more than credentials on paper.

Step 3: Start the actual search.

Okay, deep breath. This part can feel intimidating, but I promise, you’ve got options.

There are a few main ways to search:

Insurance provider directories – If you have health insurance, start by logging into your insurance website and searching for mental health providers in-network. It’s annoying, but you’ll save a lot of money this way.

Online therapy platforms – Think BetterHelp, Talkspace, or Alma. These are more flexible and tend to be more user-friendly. Some even match you with a therapist based on a quiz. It’s not always perfect, but it’s a solid starting point, especially if you’re okay with virtual sessions.

Therapy directories – Websites like Psychology Today, TherapyDen, or Inclusive Therapists let you filter by location, specialty, gender, race, language, LGBTQ+ affirming, and more. You can see photos, bios, and fees. It’s kind of like Tinder for therapy. Swipe with your heart.

Word of mouth – Ask people you trust. Seriously. Friends, coworkers, even your doctor. Someone might have a recommendation that leads you straight to the right person.

My personal advice? Use a combo. Start with insurance or a directory, and then cross-reference with therapist websites or reviews. Take your time—it’s worth it.

Step 4: Contact them—and don’t be scared of the email.

This is the part that trips up a lot of people: the first message.

It can feel weird to reach out to a stranger and be like, “Hey, I’d like to pay you to listen to me cry.” But remember—therapists expect this. It’s literally their job. You are not being a burden.

Most therapists have a contact form or email. Just keep it short and simple. You can say something like:
“Hi, I’m looking for a therapist and came across your profile. I’m hoping to work on [brief issue]. Are you currently accepting new clients, and do you take [your insurance or your payment plan]?”

That’s it. You don’t have to spill your life story. Save that for the actual sessions.

Step 5: Do a consultation call.

A lot of therapists offer a free 10-15 minute call before you commit. This is your chance to get a feel for them.

Here are some things to ask:
What’s your approach to therapy?
Have you worked with people dealing with [your issue]?
What does a typical session look like?
What’s your availability like?
And most importantly—how do you feel after talking to them?

If you felt safe, heard, and like you could maybe see yourself opening up over time, that’s a great sign. If not? That’s okay too. You can keep looking. This isn’t dating—you don’t owe them a second chance if the vibe is off.

Step 6: Try it out.

Once you find someone who seems like a fit, book a session and just try it. You don’t have to commit to 6 months. You don’t even have to go back if it doesn’t feel right.

Sometimes the first session feels awkward. That’s normal. You’re basically doing a very formal, emotional job interview, and it takes time to warm up. But trust your gut. If it doesn’t feel like a match after a couple of sessions, it’s okay to switch.

And hey, that doesn’t mean you “failed” at therapy. It just means you’re still figuring out what you need. That’s part of the process too.

One thing I want to say here is: finding a therapist is a skill. It’s not a magical connection that either happens or doesn’t. It’s something you learn, through trial, curiosity, and a little persistence.

And if you’re doing that work—reaching out, asking questions, trying again when it doesn’t feel right—that’s already a huge step toward healing.

I know it’s not always easy. I know sometimes it feels easier to just not deal with it. But the truth is, your mental health matters. You matter. And the right support is out there.

So let’s do a quick recap, just to keep it clear:
Know what you want to work on, even loosely.
Understand the different types of therapists.
Use directories, insurance, or word of mouth to start your search.
Reach out—it’s okay if you feel awkward.
Ask questions during a consultation.
Try a session and trust your instincts.

It might take a little time. It might take a couple of tries. But the right therapist is out there—and you deserve to find them.

Alright, that’s it for today’s episode. If this was helpful, let me know—send me a message, share it with a friend, or leave a review. And if you’ve got questions about therapy or mental health, hit me up! I’d love to do more episodes on this and answer any of the other mental health questions you have been afraid to ask.

The whole point of Ariza Inspire is to take the mystery out of mental health and make it easy for people to get help.

At the end of the day, thanks for hanging out with me. Be kind to yourself this week, okay?

Talk to you soon.