Finding the Right Therapist: A Guide for Your Journey

At Health Allies Counseling, we believe choosing a therapist isn’t about finding the “best” clinician — it’s about finding the right fit for you, your needs, and your lived experience. Below are some considerations we often encourage people to reflect on when beginning their search.

How to Start Your Search

1. Start With How You Want to Feel in Therapy

Before focusing on credentials or modalities, it can be helpful to ask yourself:

• Do I want therapy to feel structured or open-ended?

• Do I want practical tools, deeper exploration, or both?

• Do I need a therapist who moves slowly and gently — or one who is more directive?

• Do I want therapy to focus on symptoms, identity, relationships, trauma, or all of the above?

  
  

There’s no wrong answer here. Therapy works best when the style of care matches your nervous system, your history, and your goals. At Health Allies, our clinicians work from a person-centered, trauma-informed framework, adapting therapy to the individual rather than forcing clients into a single model.

2. The Relationship Matters More Than the Modality

Research consistently shows that the therapeutic relationship — feeling safe, understood, and respected — is one of the strongest predictors of positive outcomes. While approaches like EMDR, somatic therapy, CBT, or DBT can be incredibly helpful, they work best when you feel:

• Believed

• Not judged or rushed

• Free to ask questions or give feedback

• In control of the pace of therapy

  
  

If you don’t feel comfortable with a therapist, it doesn’t mean therapy won’t work — it may simply mean that therapist isn’t the right fit. At Health Allies, we encourage clients to trust their experience and know they are allowed to seek a better match.

3. Look for Alignment With Your Values and Identity

Therapy doesn’t happen in a vacuum. Your identity, culture, relationships, health, and lived experience all shape your mental health. You may want to look for a therapist or practice that explicitly affirms and understands experiences related to:

• LGBTQIA2S+ identity

• Neurodiversity

• Disability or chronic illness

• Trauma or complex trauma

• Religious trauma or spiritual harm

• BIPOC and multicultural experiences

• Non-traditional relationships or family structures

  
  

Feeling like you need to educate your therapist in order to be understood can be exhausting. Many people benefit from working with clinicians who already approach care through a culturally responsive, anti-oppressive, and affirming lens.

4. Know That You Don’t Need the “Perfect” Words

Many people delay starting therapy because they don’t know how to explain what’s wrong — or they worry their concerns aren’t “serious enough.” You don’t need:

• A diagnosis

• A clear goal

• A dramatic crisis

• The right language

  
  

You can start therapy with uncertainty, confusion, exhaustion, or simply a sense that something isn’t working anymore. A skilled therapist will help you make sense of things together.

5. It’s Okay to Ask Questions — or Change Your Mind

You are allowed to:

• Ask a therapist about their approach

• Ask how they work with your concerns

• Ask about pace, structure, or expectations

• Try a few sessions and decide it’s not the right fit

• Change therapists if your needs evolve

  
  

Therapy is a relationship — and like any relationship, it should feel respectful and collaborative. At Health Allies Counseling, we view therapy as a partnership. Clients are not passive recipients of care; they are active participants with agency and choice.

6. Consider the Practice, Not Just the Individual

While individual fit matters, the culture of the practice also shapes your experience. You might ask:

• Does the practice emphasize ethics, consultation, and ongoing training?

• Do clinicians work collaboratively or in isolation?

• Is there transparency around policies, billing, and expectations?

• Does the practice center care, accessibility, and sustainability — for both clients and clinicians?

  
  

At Health Allies, our clinicians are supported by a collaborative team, strong ethical standards, and a shared commitment to thoughtful, high-quality care.

The Importance of Self-Care in Therapy

Choosing a therapist is an act of self-care. It’s a step toward understanding yourself better and finding the support you deserve. Remember, looking for a therapist isn’t a sign of failure — it’s a sign that you’re paying attention to yourself.

Embracing the Journey

The “right” therapist is not someone who fixes you, pushes you, or has all the answers. It’s someone who can sit with you, help you make sense of your experience, and support you in building a life that feels more grounded, connected, and aligned.

If you’re considering therapy and wondering where to start, we’re here to help — whether that means answering questions, helping you find the right fit within our practice, or simply offering a place to begin.

You deserve care that meets you where you are.

Final Thoughts on Your Therapy Journey

As you embark on this journey, remember that it’s okay to take your time. Finding the right therapist is a personal process, and it’s essential to honor your feelings along the way. Trust that you will find someone who resonates with you and your unique experiences.

If you need support, don’t hesitate to reach out. We’re here for you every step of the way.