How to pick and know a therapist is right for you

Starting therapy can feel overwhelming—especially when it comes to choosing the right therapist. You may find yourself asking, “What if I pick the wrong one?” or “How do I even know who’s a good fit?” These are valid questions, and the truth is: therapy is most effective when there’s a genuine connection between you and your therapist.

Here are some tips to help you find the right fit:

• Start with your needs. Are you looking for someone who specializes in anxiety? Trauma? Relationships? Knowing what you want support with can help narrow down your search.

• Consider comfort and identity. You may feel more at ease with someone who shares your background, values, or communication style. This doesn’t mean they have to be just like you—but feeling safe and seen matters.

• Pay attention during the first session. Do you feel heard? Respected? Not rushed? The first appointment is a great time to ask questions and get a feel for how the therapist interacts with you.

• Trust your gut. If something feels off—even if you can’t explain why—it’s okay to try someone else. A good therapist won’t take it personally.

• Know it’s okay to switch. Finding the right therapist can take time. It’s perfectly normal to try a few before finding someone who feels like the right match.

At Little Hearts, Big Hearts Counseling, we believe that therapy is a partnership—and you deserve to feel supported, understood, and empowered every step of the way.