How to Get a Therapist: A Practical Guide to Starting Therapy
Deciding to start therapy is a brave and empowering step, but the process of figuring out how to get a therapist can feel overwhelming. Whether you’re struggling with anxiety, navigating a life change, or just curious about emotional growth, knowing where and how to begin makes a big difference.
At Healthy Minds NYC, we believe mental health care should be approachable and judgment-free—so we’ve created this guide to help you feel more confident as you explore your options. Below, we’ll walk you through common questions about how to get a therapist, from the first step to what to expect financially.
HOW DO I BEGIN SEEING A THERAPIST?
Beginning therapy usually starts with one simple but powerful decision: I’m ready to talk to someone. From there, it's helpful to reflect on why you’re seeking therapy—what’s been weighing on you, what you'd like support with, and what kind of healing or growth you’re hoping for. That clarity can guide you as you search for the right therapist. Once you’ve identified a few potential providers, you’ll typically reach out by email, contact form, or phone to schedule an initial appointment. Many practices, including Healthy Minds NYC, offer an intake session where you can get a feel for the therapist’s style and see if it’s a good match. That first step might feel intimidating, but it's often the hardest part—and you're not alone in taking it.
WHAT IS THE BEST WAY TO FIND A THERAPIST?
The best way to find a therapist depends on your preferences, but there are several reliable paths. Many people start by asking trusted friends, family members, or their primary care provider for recommendations. Others use online therapy directories like Psychology Today or TherapyDen, which allow you to filter by location, insurance, identity, and specialty. If you’re hoping to use insurance, checking your provider’s list of in-network therapists is a smart first move. And of course, a simple Google search—like “how to get a therapist in NYC”—can lead you to local practices with bios and contact info right on their websites. No matter the method, the best choice is someone you feel comfortable with and safe opening up to.
WHAT DO YOU NEED TO DO TO GET A THERAPIST?
To get a therapist, you don’t need a referral, diagnosis, or even a clear plan. All you need is the willingness to begin. While many people assume you need to have everything figured out beforehand, that’s not true. In fact, many therapists expect clients to come in unsure of what to say at first. Your only job is to reach out. That might mean sending a short email or making a quick call that says, “I’m looking to start therapy—are you accepting new clients?” If you’re nervous, that’s completely valid. You can even write down what you want to say ahead of time or have someone help you make that first contact. Once you do, you’re already on your way to getting the support you need.
IS $100 A LOT FOR THERAPY?
It’s a fair question—and one many people wonder when they start looking into how to get a therapist. The truth is, $100 for a therapy session falls somewhere in the middle depending on where you live and whether you’re using insurance. In New York City and other major urban areas, $100 is fairly standard for private-pay sessions, though rates can be higher depending on the therapist’s experience and specialty. While therapy is an investment, there are options to make it more accessible. Many therapists offer sliding scale fees based on income, and using your health insurance can significantly reduce the cost. At Healthy Minds NYC, we’re always open to discussing affordability and helping you explore a plan that works for you—because your mental health is worth it.
HOW SHOULD A PERSON GO ABOUT FINDING A THERAPIST?
Here’s a step-by-step guide to how to get a therapist without getting overwhelmed:
Define your goals – What are you hoping to explore in therapy?
Decide on practical needs – Do you want virtual or in-person sessions? Are there certain days or times that work best?
Explore different therapists – Use search tools or recommendations. Read bios and check for specialties.
Reach out to a few – It’s okay to contact more than one therapist and see who replies first or feels right.
Schedule an intro session – This is your chance to ask questions and get a feel for their style.
Reflect after the first session – Did you feel heard and understood? Could you see yourself opening up more?
Remember, this process isn’t about finding the “perfect” therapist, but someone who feels like a good enough match to support you through your healing or growth journey.
HOW DO I START GOING TO THERAPY?
Once you’ve made the decision and found someone you want to work with, starting therapy is about showing up with an open mind. Your first session is often more of a conversation than anything else—a space for your therapist to learn a bit about you, and for you to get comfortable with them. You don’t have to dive into your deepest struggles right away unless you want to. This is your space, and you get to set the pace. If you feel nervous, that’s totally normal. Therapy is a process, not a quick fix, and the benefits usually build over time. The important part is that you’ve started—and that in itself is a huge step forward.
FINAL THOUGHTS
Figuring out how to get a therapist doesn’t have to be a complicated or confusing process. With the right guidance and support, you can find a therapist who gets you, makes you feel safe, and helps you move toward the life you want. Whether you’re dipping your toes into therapy for the first time or returning after a break, there’s no “right” way—just your way.
When you’re ready, Healthy Minds NYC is here to walk alongside you. Reach out anytime—we’d be honored to be part of your journey.
