How to Choose the Right Therapist
Beginning therapy is a courageous step. But once you’ve decided to start, the next question often feels just as daunting — how do I find the right therapist? With so many options and approaches, it can feel overwhelming to know where to begin.
1. Start with what feels comfortable
Therapy is a deeply personal process, so it’s important to find someone with whom you feel safe and at ease. Take note of how you feel reading a therapist’s website or profile — do their words resonate with you? Do they seem to understand what you’re going through? Trust those small cues of recognition.
2. Consider their area of focus and approach
Different therapists specialize in different concerns and use various therapeutic approaches — and yes, the acronyms can start to sound like alphabet soup. It’s okay if you don’t know what they all mean right away; what matters most is what resonates with you — how the approach feels in practice, and whether it fits the way you tend to explore and connect — whether through reflection, structure, action, or creativity.
Therapy is a space to expand and explore, but certain approaches may feel like a better fit than others. Some people are drawn to deep reflection, others to making sense of things and finding structure. Some prefer practical strategies and tools they can apply day-to-day, while others connect best through creative or embodied forms of expression — like art, movement, or imagery.
Here are a few you might come across (and yes, there will be acronyms — therapists love them):
CBT (Cognitive Behavioural Therapy): Helps you gather data on your thoughts and patterns, look for recurring themes, and experiment with new ways of thinking. It’s a bit like becoming a scientist of your own mind. CBT often resonates with those who appreciate a more pragmatic, structured approach — people who like to understand what’s happening and explore tangible ways to shift it.
EFT (Emotionally Focused Therapy): Focuses on emotions and the ways we navigate relationships and attachment — how we reach for closeness or protect ourselves when we feel vulnerable. It’s often helpful for those who want to understand their emotional needs more clearly, or who don’t always know what they feel or why. In EFT, we explore which emotions you learned to hide or reject, and how you came to see some feelings as safe to express while others felt less welcome. This approach resonates with those who wish to form a new relationship with their emotions — one grounded in curiosity, acceptance, and connection.
Psychodynamic Therapy: Takes a deeper look at how early experiences and relational patterns shape the way you relate to yourself and others. It often resonates with those who are naturally introspective and curious about the “why” beneath their feelings, reactions, and choices. The journey is often less about symptom reduction and more about making meaning — understanding your story, grieving losses or transitions, and exploring how past experiences have shaped the narrative of your life. This process invites a nuanced and complex understanding of yourself, moving beyond ideas of “good” or “bad” toward a fuller picture of who you are and how you came to be. Over time, this exploration can open space to reimagine and restructure your story in a way that feels more authentic and whole.
Somatic Therapy: Views the body as an important part of emotional healing. Rather than focusing solely on thoughts or insight, this approach brings gentle attention to what is happening physically — sensations, breath, posture, and movement. Emotions often live in the body, and by noticing where tension or ease shows up, people can begin to release long-held patterns and experience a greater sense of connection and safety within themselves. Somatic therapy may appeal to those who find it hard to think their way through emotions and prefer to explore what they feel through embodied awareness.
Art-Based or Expressive Therapies: Invite creativity into the healing process. Through drawing, painting, writing, or other forms of expression, people can explore experiences and emotions that may be difficult to articulate verbally. For many, creative expression offers another medium — one that doesn’t rely solely on words — to give form to what feels complex, uncertain, or unseen. This approach may resonate with those who find meaning in symbolism, metaphor, and creative process as pathways to self-understanding.
Many therapists describe themselves as integrative or eclectic, meaning they draw from several modalities depending on your needs and what feels most helpful. You don’t need to memorize the acronyms — your therapist can help you understand how their approach supports your goals.
3. Ask about logistics
Practical details like session length, fees, virtual vs. in-person options, and insurance coverage are important to consider. You may also want to ask about ease of booking — whether sessions can be scheduled at regular intervals and how flexible the therapist’s calendar is if you need to adjust or book an extra session. Feeling confident that you can access support when needed helps build a sense of stability and consistency in the process.
4. Explore the fit
The relationship itself is often one of the most important parts of therapy. It’s completely okay — and even encouraged — to schedule consultations with a few different therapists to get a sense of how you feel in their presence. Notice whether you feel understood, at ease, or able to express yourself openly.
Choosing a therapist is about finding someone who helps you feel seen and supported as you explore what matters most. When the fit is right, therapy can become a grounding and transformative space to rediscover yourself, clarify what you need, and move toward meaningful change.