How to Choose a Therapist: What Questions to Ask
Finding the Right Fit Matters
Starting therapy is a courageous step, yet finding the right therapist can sometimes feel like the hardest part. You might scroll through countless profiles, read reviews, and still wonder how to tell who will actually understand you. This uncertainty is normal. The therapeutic relationship is one of the strongest predictors of positive outcomes, so the time you spend choosing the right person is an investment in your healing.
Choosing the right therapist is not about perfection. It is about connection, trust, and shared understanding. The goal is to find someone who helps you feel safe, respected, and supported as you begin exploring your thoughts and emotions. The following steps can help you make that decision with confidence and clarity.
1. Clarify What You Want from Therapy
Before you start your search, take a few moments to reflect on your goals. Are you hoping to manage anxiety, improve relationships, process trauma, or simply gain better emotional balance? Understanding what you want from therapy helps you choose a professional who specializes in those areas.
Therapists often use different evidence-based approaches such as Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), or mindfulness-based methods. CBT focuses on understanding and changing unhelpful thought patterns that affect mood and behavior. DBT builds emotional regulation and interpersonal skills, while mindfulness-based therapy helps you stay grounded in the present moment. Knowing what you hope to achieve can guide you toward a therapist whose training aligns with your needs.
It can help to journal about what has been most challenging lately. Write down what you want to feel or experience differently. For instance, do you want to feel calmer at work, less reactive with loved ones, or more motivated each day? The clearer you are about what you want, the more meaningful your first conversation with a therapist will be.
2. Understand the Different Types of Therapists
Therapists hold a variety of credentials and backgrounds. In Ohio, you might see titles such as LISW (Licensed Independent Social Worker), LPCC (Licensed Professional Clinical Counselor), or MFT (Marriage and Family Therapist). Each of these professionals is trained in mental health counseling, though their focus areas may differ.
The most important factor is that your therapist is licensed and experienced in the issues you want to address. A therapist who regularly treats anxiety, trauma, or grief will have developed practical, evidence-based tools to help you navigate those challenges. Many therapists list their specialties on their websites or therapy directories. Look for key phrases like “trauma-informed care,” “anxiety counseling,” or “relationship support.”
If you are considering online therapy in Ohio, confirm that your therapist is licensed to practice in the state where you live. This is a legal requirement and ensures your care follows professional and ethical standards.
It can also help to consider the therapist’s approach to culture, identity, and personal values. Feeling seen and understood in your experiences is an essential part of feeling safe in therapy.
3. What to Ask Before Your First Session
It is perfectly appropriate to ask questions before starting therapy. A thoughtful therapist will welcome your curiosity and see it as a sign that you want to take an active role in your healing. Here are some useful questions to consider:
What type of therapy or approaches do you use?
Do you specialize in areas like anxiety, trauma, or relationships?
How long have you been practicing?
What can I expect in a typical session?
How do you measure progress or know if therapy is helping?
Do you offer online sessions, and how do you handle scheduling or cancellations?
Pay attention not only to what is said, but to how you feel during the conversation. Do you sense empathy and understanding? Do they explain things clearly? Does their communication style help you feel at ease? These early impressions often predict how comfortable you will feel sharing more personal details later on.
Therapists understand that you may have had negative or unhelpful experiences in the past. If something does not feel right, it is okay to ask clarifying questions. Your comfort matters, and the right therapist will respect your honesty.
4. Consider Logistics and Comfort
Practical details play a major role in consistency. Therapy works best when attending sessions feels manageable and sustainable. Look for a therapist whose schedule and fee structure fit your life. Some therapists accept insurance, while others offer private pay or sliding scale options based on income.
If privacy, flexibility, or travel limitations are a concern, online therapy can be an excellent alternative. Research from the American Psychological Association shows that telehealth sessions are just as effective as in-person therapy for many conditions, including depression, anxiety, and stress-related challenges. Online therapy also removes barriers such as commute time, childcare, or mobility issues, allowing you to prioritize your mental health more easily.
When evaluating options, think about your ideal environment for therapy. Do you prefer the comfort of your own home or the structure of a professional office? Choosing a setting that helps you feel relaxed will make it easier to open up and stay engaged in the process.
5. Trust Your Gut
Therapy is not a one-size-fits-all process. The person who is the right fit for you may not be the right fit for someone else, and that is okay. Trust your instincts when you meet a therapist. Notice how your body feels during the interaction. Do you feel safe, respected, and genuinely understood?
It is perfectly acceptable to meet with a few different therapists before deciding who feels right. You deserve to work with someone who helps you feel supported and valued. Research consistently shows that the quality of the therapeutic relationship is one of the most important predictors of success in therapy. A strong alliance can help you take risks, explore difficult emotions, and create lasting change.
Therapy works best when it feels like a collaboration. The right therapist will not have all the answers but will guide you in uncovering your own.
When to Reach Out
If you have been thinking about therapy for a while, that is often a sign you are ready. You do not need to have everything figured out before you start. Therapy is a place to explore, learn, and grow at your own pace. Whether you are dealing with stress, loss, anxiety, or simply want to feel more balanced, reaching out is a step toward healing.
If you are searching for online therapy in Ohio, I would be honored to help you take that next step. Together, we can find a path that feels meaningful and manageable—one that helps you feel more grounded and confident in daily life.
— Sam Long, LISW
Founder of Long Therapy Services, LLC
-Growth and Healing, Wherever You Are-
Ready to start? Contact me today or schedule through Headway or SonderMind.
Learn more by going to About or Services pages. Have specific questions go to FAQs.
The information on this page is for educational purposes only and is not a substitute for professional therapy, diagnosis, or treatment. If you are in crisis, call or text 988 (Suicide and Crisis Lifeline) or go to your nearest emergency department.
