The Research on Fit
Studies consistently show that the therapeutic relationship is one of the strongest predictors of positive outcomes—often more important than the specific technique used. Finding someone you connect with matters.
What to Look For
1. Relevant Experience
If you have a specific issue (OCD, trauma, eating disorder), look for someone with specialized training—not just someone who lists it among 20 other specialties.
Questions to ask:
- "How many clients with [my issue] have you worked with?"
- "What approach do you use for [my issue]?"
- "What training do you have in [relevant therapy type]?"
2. Appropriate Credentials
Look for licensed mental health professionals:
- Psychologist (PhD, PsyD): Doctoral training, can do testing
- LCSW/LMSW: Licensed Clinical Social Worker
- LPC/LCPC: Licensed Professional Counselor
- LMFT: Licensed Marriage and Family Therapist
- Psychiatrist (MD): Can prescribe medication
3. Good Fit
After a session or two, ask yourself:
- Do I feel heard and understood?
- Can I be honest with this person?
- Do I feel respected?
- Does the approach make sense to me?
Red Flags
- Therapist talks more about themselves than listens to you
- Pushes their personal beliefs or values
- Breaks confidentiality without safety reasons
- Makes you feel judged or shamed
- Doesn't have a clear approach or goals
- Inappropriate boundaries (excessive personal sharing, dual relationships)
It's Okay to Switch
If it's not working after 3-4 sessions, it's okay to try someone else. You don't owe an explanation. A good therapist will support you finding the right fit even if it's not them.
Most online platforms (BetterHelp, Talkspace, etc.) make switching easy—often with one click.
Give It Time
Therapy can feel awkward at first. Give it at least 3-4 sessions before deciding on fit. If you're consistently dreading sessions or feeling worse after, that's different—trust your gut.