Whether you’re managing anxiety, navigating complex relationships, processing trauma, healing from burnout, or simply craving a safe, judgment-free space to talk, trying to find a therapist can be one of the most life-affirming decisions you make. But therapy isn’t just for moments of crisis though. It’s also a safe space to grow, reflect, reconnect with yourself, and build tools for emotional resilience.
Let’s be honest, figuring out how to find a therapist can feel like a maze. Between
confusing insurance portals, endless online directories, and not knowing what to say
when you finally find someone, it’s no wonder so many people feel stuck before they even start.
You’d think it would be easier to get in front of a therapist, given mental health concerns are far more common than many realize. Nearly 1 in 5 U.S. adults experiences a mental health challenge each year, 1 ranging from anxiety and depression to trauma and relationship struggles. Yet, despite how widespread these experiences are, stigma around seeking treatment still prevents many people from getting the support they deserve. Myths like “therapy is only for people in crisis” or “you should handle it on your own” can make it harder to take that first step.
The truth? The number of people attending therapy has increased significantly since pre-pandemic days.
That number continues to grow as conversations about mental health, like ours, become more open, inclusive, and normalized, proving that reaching out for help is not a weakness, but a powerful and valid part of self-care.
That’s exactly why we created this guide! You deserve support that’s accessible,
affirming, and rooted in care. Let’s make getting help feel a little less hard and a lot
more possible.
Whether you’re covered by insurance, looking for identity-affirming care, hoping for low- cost or free mental health support, or just trying to take the first small step, this guide will walk you through how to find a therapist in 2025 using every route available.
Clarify What You’re Looking for in a Therapist
Start by reflecting on what you want help with. You don’t need to have all the answers
(you can get there in therapy), but even a general idea can guide your search.
Common reasons people start therapy include:
- Anxiety or depression
- Relationship issues
- Trauma or grief
- Identity exploration
- Stress or burnout
- Life transitions
- ADHD or neurodivergence
Think about whether you’d feel more comfortable with someone who shares your
background, offers virtual therapy, or specializes in specific therapeutic approaches like CBT, EMDR, or psychodynamic therapy. Remember, it’s okay if you’re not sure yet!
These are simply factors to consider in your decision.
How to Find a Therapist Through Insurance
If you have health insurance, it’s worth exploring your mental health benefits first. Here
are the steps to use your insurance for therapy:
- Log into your insurance portal to search for behavioral health providers or call your insurance company to ask for in-network therapists. The website and phone number are likely listed on your insurance card.
- Contact a therapist and that they still accept your insurance as online lists can be outdated.
Insurance Terms You Should Know:
- In-network: Therapists contracted with your plan, lowering your costs
- Out-of-network: May still be covered, but you’ll pay upfront and get reimbursed
some, or all, of your payment later. - Copay/Deductible: What you pay out-of-pocket per session.
Bonus tip: Many insurance platforms let you search their behavioral health directories
online and allow you to filter your search results by specialty, location, gender, and
whether a provider offers telehealth. Use the filters to narrow your search results!
Explore Therapy Options Through Work or School
Many employers and schools offer access to therapy at little to no cost. These are
available as a benefit to you and can be an easy way to find a therapist.
Employee Assistance Programs (EAPs) are voluntary, confidential work-based
programs offering support to employees and their families. Usually, therapy options are short-term, and you can access a free set number of sessions (typically 3–6). Contact your HR department by phone or on their website for access details. Some companies also offer mental health stipends or access to mental health platforms, so ask for those too!
School & University Counseling Centers offer free or low-cost therapy for students,
and sometimes for members of the local community. This is a great resource for support with stress, identity issues, and academic pressure. You can check your school’s website for details on setting up an appointment.
Use Therapist Directories to Find the Right Fit
Online directories make it easy to search for therapists by identity, specialty, pricing,
location, and more. Choose a few therapists from your search results and contact them to confirm that they are accepting new clients.
Most therapists offer a free consultation call so you can decide if they’re a good fit for you.
Best Therapist Directories in 2025
General directories
Psychology Today
TherapyDen
Mental Health Match
How to Find Free or Low-Cost Therapy
You deserve care, even if you don’t have insurance or a large budget. Here are some
affordable (or free!) therapy resources:
- Sliding Scale Therapists. Many therapists offer reduced fees based on your income. Ask when you reach out.
- Community Mental Health Centers. Nonprofits or county-funded clinics offer low or no-cost services. You can find these online by searching online for your area.
- University Training Clinics. Graduate students in mental health programs offer therapy at a low rate and are closely supervised by licensed therapists. You can call your local university to ask about a mental health clinic or check their website.
There are some online platforms that provide low-cost therapy access. For instance, the Open Path Psychotherapy Collective offers a directory to find therapists charging $30–$70/session.
Are you in crisis? Please call or text 988 (U.S. Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line) in the U.S. for free, 24/7 support. You can also chat online at chat.988lifeline.org .
What to Say When Reaching Out to a Therapist
Reaching out to a therapist can be nerve-wracking, but you don’t need to overshare or sound perfect. Think of it like setting an appointment with your doctor or dentist. Here’s a sample script to email or leave a voicemail:
“Hi, my name is [Your Name], and I’m looking for a therapist who specializes in
[concern, like anxiety or trauma]. I found your information on [site/referral]. I’d love to know if you’re accepting new clients and if you accept [insurance] or offer a sliding scale. Thank you!”
Not sure what to ask when you connect with a therapist? Here are a few questions that can get the ball rolling:
- Are you accepting new clients?
- Do you take my insurance or offer sliding scale rates? Do you provide
- documentation for me to file for reimbursement using my out-of-network
- benefits?
- What’s your availability like?
- What’s your therapy approach?
- Do you offer virtual and/or in-person sessions?
Feel free to reach out to a few providers. Many people “shop around” before finding the right fit.
What to Expect in Your First Therapy Session
Some therapists offer a free 15–30 minute consultation before you schedule a session
for you both to assess your fit. Your first therapy session is often focused on getting to
know each other. You might discuss scheduling and availability, fees and payment
options, how the therapist works with clients like you, and discuss why you’re seeking
therapy.
Reminder: You’re allowed to take your time. If the connection doesn’t feel right, that
doesn’t mean therapy isn’t right for you, it just means you’re still finding your match.
Join the Therapy Couch Club
Taking the first step toward therapy is no small thing and we think that deserves to be celebrated!
Whether you’re in therapy, thinking about it, or cheering on someone else’s healing
journey, our Therapy Couch Club collection is made for you!
Cozy hoodies for post-session journaling
Totes for carrying your self-help books (or snacks)
Stickers to remind you that your healing is in progress
And yes, sweatshirts soft enough to cry in
Shop the Therapy Couch Club
10% of profits support access to therapy for those who need it.
Final Thoughts: Therapy is for You, And It’s Closer Than You Think
Healing doesn’t have to start with perfection. It starts with one small step. Whether
you’re emailing your first therapist, bookmarking a directory, or just learning what’s
available, you’re already investing in yourself.
At Layered Feels, we believe therapy is powerful, personal and absolutely worth talking about!
Shop our therapy-positive collection – 10% of profits fund access to mental health
care.
Follow us on Instagram , Threads, and Pinterest @layeredfeels for
therapy-positive content, cozy merch inspo, and reminders that you’re not alone.
- National Institute of Mental Health (2024, September). Mental illness.
- National Public Radio (2025, May 3). Americans are relying more on therapy than medication for their mental health needs.
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