Steps
If You Have Insurance
To find a list of therapists covered by your insurance, log on to your insurance website or call the number on the back of your insurance card.
If you want to see reviews or detailed descriptions of therapist options, try an online search directory:
If you want to see reviews or detailed descriptions of therapist options, try an online search directory:
- TherapyDen – Great for searching for LGBTQ+ and BIPOC therapists!
On these sites, if you enter your insurance company, know that your specific plan may not be accepted. You'll need to confirm with the therapist before your appointment.
You'll likely need to contact multiple therapists to find one who meets your needs and has an open appointment. Many therapists offer in-person sessions and video visits.
You'll likely need to contact multiple therapists to find one who meets your needs and has an open appointment. Many therapists offer in-person sessions and video visits.
If You Do Not Have Insurance
The websites below have lists of therapists that offer low-cost or sliding scale options:
- Online-Therapy.com – This is a text-based program.
If you cannot find a therapist using the above sites:
- Do an online search for "sliding scale mental health care clinics near me," and contact them for options.
- Contact your local Federally-Qualified Health Center (FQHC) to see if they offer behavioral health services.
If You Can Pay out of Pocket
If you have the financial means to pay a private therapist, you can choose to find an in-network therapist through your insurance or an out-of-network therapist from any of the resources listed in the insurance section.
Please note that if you use an out-of-network therapist you'll most likely be responsible for all of the costs.
Please note that if you use an out-of-network therapist you'll most likely be responsible for all of the costs.
Online Therapy
If you prefer to use online-only therapy (not in person), here are a few options to get you started:
- Sanvello – Not available in all states
- Headway – Not available in all states
- Talkspace – Also offers text-based therapy
If you have insurance, check with the company to see if they accept your plan or reach out to your insurance directly.
Self-Guided Resources
Some people prefer to work through a program on their own, without the guidance of a therapist:
- Bloom – CBT therapy and journal
There are also many good workbooks:
- For depression – Mind over Mood by Dr. Greenberger and Dr. Padesky
- For anxiety – Mastery of your Anxiety and Worry by Dr. Craske and Dr. Barlow
To find others, search for "CBT for depression workbook" or "CBT for anxiety workbook."
The best way to choose a therapist will depend on if you have insurance and if you prefer to have in-person, online, or self-guided therapy.
