Sarah Murcko

When you’re looking for a therapist, you’re not just searching for someone with a mental health degree. You’re looking for someone whose methods, values, and personality align with yours. Someone you feel safe being vulnerable with. Therapy is deeply personal and the right fit can make all the difference in your healing journey.

While finding a qualified therapist is fairly easy thanks to online directories, finding the right therapist takes a little more thought and intention. My go to resource for clients is Psychology Today. It’s a widely trusted platform that allows you to filter results by location, specialties, religious affiliation, gender, insurance, and more. You’ll be able to read therapist bios, see their photos (and sometimes their office space), and get a general feel for their approach before ever reaching out.

During my own intake sessions, I always remind new clients that therapy is a two-way relationship. Yes, I’ll ask questions to understand your goals and see if I’m the best fit to help, but it’s just as important that you feel comfortable and connected. Research shows that the strength of the therapeutic relationship is one of the biggest predictors of success in therapy.

It’s Okay to “Try On” Therapists

Think of that first session like a coffee date. You’re getting to know each other and it can feel a little awkward or nerve-racking. The first few sessions are often focused on gathering information and setting goals, which can sometimes feel a little slow. Give it a few sessions to see how the dynamic feels and if you don’t feel seen, understood, or safe after that, it’s okay to move on.

As therapists, our job is to get you the help you need, even if that’s not with us. A good therapist will never take it personally and may even offer referrals to someone who might be a better match.

Other Things to Consider When Choosing a Therapist:

• Their areas of expertise: Do they specialize in what you’re seeking help for (e.g. anxiety, trauma, couples work)?
• Availability and scheduling: Do their hours work with your life and responsibilities?
• Virtual vs. in-person sessions: What feels most comfortable and accessible for you?
• Relational style: Do you prefer someone more structured and directive or someone who takes a more conversational approach?
• Values and worldview: If faith or worldview matters to you, look for a therapist who integrates those values into their work.

It’s Worth the Work

Finding the right therapist may take a little time, but it’s one of the most meaningful investments you can make in your emotional health. You deserve to work with someone who respects your story, understands your goals, and helps you feel empowered in your healing process.

If you’re feeling anxious or unsure about starting therapy, that’s normal. Just remember: you don’t have to have it all figured out to begin. You just have to be willing to take the first step.