How to Find the Right Therapist for You

A Step-by-Step Guide to Building a Relationship That Supports Your Mental Health Goals

Choosing a therapist is a meaningful and personal decision. At City Behavioral Health, we believe the strongest outcomes in therapy come from a collaborative, trusting connection between client and clinician.

Below is a research-supported guide to help you find a therapist who aligns with your clinical needs, personality, and goals.

1. Clarify Your Goals for Therapy

Begin by exploring:

What issues you’d like support with (e.g., anxiety, trauma, relationships, transitions)
Whether you’re seeking symptom relief, skill-building, or deeper exploration

Having clarity will help you identify therapists who work with your specific concerns.

2. Understand Therapy Credentials

Licensed mental health clinicians typically include:

LCSWs: Experts in psychotherapy and systems-based care
LMHCs/LPCs: Specialize in therapy for emotional and behavioral challenges
Psychologists (PhD or PsyD): Trained in both therapy and assessment
Psychiatrists (MD or DO): Can diagnose, treat with medication, and often provide therapy

City Behavioral Health clinicians include LCSWs and LMHCs trained in evidence-based therapies like DBT, CBT, ERP, prolonged exposure, and integrative psychotherapy.

3. Prioritize the Therapeutic Alliance

A strong therapeutic alliance—marked by trust, collaboration, and shared goals—is consistently one of the most powerful predictors of positive outcomes in therapy.

According to research aggregated in the NIH’s National Library of Medicine, the quality of the therapeutic alliance accounts for a meaningful portion of treatment success—even more so than the specific technique used. Source: https://www.ncbi.nlm.nih.gov/books/NBK608012/

Look for a therapist who listens empathetically, adapts to your needs, and truly collaborates with you in setting goals.

4. Match Therapy Modalities to Your Needs

Therapy approaches vary. Common evidence-based models include:

CBT: Effective for anxiety, depression, and negative thinking
DBT: Builds skills for emotion regulation, distress tolerance, and relationships
ERP: Structured approach for anxiety disorders and OCD
Prolonged Exposure: Relevant for trauma and PTSD recovery
Integrative, process-oriented models: Combine modalities for individual fit
Creative Arts Therapy: Utilizes expression for emotional insight

At CBH, modalities are tailored to each client and may be blended to fit their goals.

5. Seek Relevant Clinical Experience

Choose a therapist experienced in your specific area of concern—whether it’s trauma, family conflict, executive function challenges, or substance use. City Behavioral Health clinicians specialize in working with diverse populations, including adolescents, young adults, couples, and families.

6. Ask Questions During Initial Consultations

Consider inquiring:

“Have you supported clients with concerns similar to mine?”
“Is your style more structured or exploratory?”
“How do you monitor progress or adapt treatment over time?”
“What steps would we take if I feel we aren’t the right fit?”

These questions will help you evaluate style, experience, and compatibility.

7. Trust Your Intuition

Feeling safe, respected, and understood is more important than matching credentials. If something in the initial session doesn’t feel comfortable—or if you sense disconnect—you’re permitted to look elsewhere. A positive therapeutic alliance emerges when both parties feel heard and aligned.

8. Consider Practical Factors

When choosing a therapist, consider:

Scheduling availability: Does it fit your life?
Location or format: In-person, telehealth, or hybrid
Cost and insurance: Do they accept your plan or offer superbills?
Specialized offerings: At CBH we provide therapy intensives, in-home services, and The Nimble Track—a flexible, personalized alternative to traditional outpatient care.

Final Thoughts

Finding the right therapist is a journey—but with the right match, it can lead to transformation. At City Behavioral Health, we prioritize relational healing and tailored support from the first consultation onward.

We offer clinician matching based on your needs, schedule, and personal style, ensuring you feel supported and empowered on your path toward mental wellness.