The Right Fit

How to Choose a Therapist

We know that reaching out for mental health support often comes with questions — and that’s okay. This FAQ section is here to offer clear, supportive guidance so you can feel more confident as you explore care with us. How to find someone who you feel comfortable with to engage in this personal journey.

This page has a lot of information meant to help guide you in how to think about therapy. You are the consumer of this service and you have the right to know what to expect and how to get your needs met in a therapy setting. Ask questions! If you can't find the answer here, we will help you to find it!

Growth.

Clarity.

Support.

Integrity. Compassion.

Responsiveness.

Why Choosing the
Right Therapist Matters

Starting therapy is a big step, and it’s completely normal to feel a little uncertain about where to begin. Many people wonder: How do I know if this therapist will be the right fit for me?

The truth is, therapy works best when you feel safe, respected, and truly heard. Research shows that one of the most important factors in healing is not just the type of therapy being used, but the relationship you build with your therapist. A strong, trusting connection helps create the space where growth, change, and healing can take place.

Finding that connection can feel overwhelming at first, especially when there are so many different therapists, approaches, and specialties to choose from. But you don’t have to figure it all out on your own. The goal isn’t to find the “perfect” therapist on the first try — it’s to find someone you feel comfortable with, who understands your goals, and who has the skills to guide you through life’s challenges.

At MOSAIC Family Counseling Center, we believe that every person deserves a therapist who feels like the right fit for them. Whether you’re looking for support with anxiety, trauma, relationships, or simply navigating a difficult season of life, choosing the right therapist is the first step toward meaningful change.

Developing a trusting relationship with a therapist is a process—just like any relationship. Both of us have responsibilities in that relationship, and it’s okay to take your time making sure it feels right.

Red flags to notice

Promises of a “quick cure” or guarantees.
Pressure to share more than you want or to make decisions without consent.
Unclear credentials, licensing, or fee policies.
Dismissive responses about your culture, identities, or lived experience.
Frequent cancellations, chronic lateness, or distracted presence.
Dual relationships (e.g., suggesting business outside therapy)

What a Good Therapy Relationship Looks Like

Because therapy is a real relationship, the dynamics that show up with partners, family, bosses, or friends often appear between you and your therapist—things like minimizing authenticity to ensure a connection, withdrawing, testing trust, or fearing conflict.

In a safe, boundaried space, we can notice these patterns together, explore how they developed, and practice new ways of relating: asking for what you need, setting limits, tolerating honest feedback, and repairing misunderstandings.

Each moment of “rupture and repair” helps rewrite expectations about closeness and safety, so progress inside the room translates to healthier, more secure relationships in daily life.

Green flags you can feel early on:

You feel heard, respected, and not rushed.
The therapist explains how they work and invites your questions.
Goals are set collaboratively and revisited regularly.
Boundaries, fees, and communication policies are clear.
Your identities, culture, language, and values are honored.
You leave sessions with a sense of being understood—even if topics are hard.

Our Shared Responsibilities

What you can expect from a therapist

A safe, confidential space and clear informed-consent paperwork.

Evidence-based approaches explained in plain language.

Collaborative goal‑setting and regular check‑ins on progress.

Cultural humility and respect for your autonomy and pace.

Ethical practice: appropriate boundaries, records, and referrals when needed.

Transparency about fees, insurance, cancellation policies, and availability.

What we invite from you (at your pace):

Therapy works best when it’s a partnership. Your voice shapes the process. Your therapist will want to know if something doesn't sit right with you, it is a chance for the relationship to grow when you bring truth to the session.

Credentials, Experience, and Fit

When reviewing therapists, consider:

Licensure & Training: LMHC, LMFT, LISW, Psychologist (PhD/PsyD), Psychiatrist/PMHNP. Ask where they’re licensed and whether they can see you (in person or via telehealth) in your state. Different States have different initials - ie: LPCC, LCSW, ask if they are not clear to you.

Specialties & Methods: Look for experience with your concerns (e.g., anxiety, trauma, relationships) and approaches you’re curious about (e.g., EMDR, DBT, ACT, existential, transpersonal, integrative approaches, psychodynamic).

Population Experience: Adults, teens, couples, families, groups; neurodiversity‑affirming care; LGBTQ+‑affirming; perinatal; BIPOC communities; chronic illness; grief.

Language & Access: Language options, interpreters, disability access, sensory needs, and technology comfort for telehealth.

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Questions to Ask

How do you typically work with concerns like mine? What does a session look like?
How will we set goals and track progress?
What training do you have in [specific approach], and when is it not the best fit?
How do you incorporate culture, identity, and lived experience?
What are your fees, policies, and scheduling options?
Do you offer sliding scale or superbills for insurance reimbursement?
If we discover we’re not a good fit, what does a referral look like?

(Tip: You’re interviewing them as much as they’re assessing how to help.)

What to Expect in the First Few Sessions

Intake & Consent: We’ll review confidentiality, limits, and logistics. You can ask anything.
History & Goals: We’ll map out what brings you in and define initial goals together.
Plan: We’ll discuss an approach, frequency, and any between‑session practices.
Fit Check: After 2–3 sessions, we’ll reflect on what’s helpful and what to adjust.
Measuring Progress (and What if You’re Not Feeling It?)
We’ll revisit goals and notice changes in daily life—sleep, mood, relationships, coping.
If progress stalls, we’ll refine goals, adjust strategies, or consider another approach.
If it isn’t a fit, you can end or switch at any time—no hard feelings. We’ll offer referrals.

Practical Things That Matter

Location & Format: In‑person, telehealth, or hybrid. Check comfort with technology and privacy at home.
Cost & Insurance: Ask about fees, check out the good faith estimate page, inquire about a sliding scale and it's requirements, HSA/FSA, superbills, and out‑of‑network benefits.
Scheduling: Consistency helps—weekly or biweekly at first is common.
Fit Check: After 2–3 sessions, we’ll reflect on what’s helpful and what to adjust.
Policies: Late cancellations, messaging between sessions, and emergencies.

Final Thought

Choosing a therapist is an act of self‑care. Trust your impressions, ask questions, and remember: the right fit is out there—and you’re allowed to keep looking until you find it. You get to decide. Don't give up if your first one or two attempts don't feel like the right fit. There is one out there for you!

Choosing a Therapist

Frequently Asked Questions

1. How do I know if the therapist is a good fit?

By session 2–3, you should feel understood, see a clear plan, and notice signs of a good fit. If not, it’s okay to switch—fit drives outcomes. We encourage you to discuss the fit with your therapist from the beginning. Relationships also take open communication.

2. What should I look for in a therapist's background?

Match their areas of interest and specialties to your needs, concerns or goals, generally EMDR can be a wonderful modality for many presentations, DBT can be wonderful for working with emotions etc... But it is not your job to know all the types of therapy there are to offer, instead - confirm they have recent experience helping clients like you with the things you want to work on. If picking for a child, tell the agency what you are looking for - we can help you with this.

3. Which therapy style will suit me?

Most clinicians at MFCC are trained in different modalities, they work with you to find the one that matches your goals. They will incorporate structure and skills, like for DBT/skills-forward and also offer you insight and meaning methods such as an EMDR approach or a psychodynamic/relational approach. We encourage you to ask how they will tailor your care.

4. What are some questions I can ask to help me understand the process?

“Have you helped with concerns like mine?” “What would the first 4–6 weeks look like?” “How will we track progress?” “How do you incorporate culture/values/faith if I want that?”

5. What qualifications do your therapists have?

All our therapists are licensed professionals with specialized training and experience in various areas of mental health care, some include; EMDR (eye movement desensitization and reprocessing), cognitive-behavioral therapy, trauma recovery, attachment repair, parent child interaction, parts work, body - mind - spirit approaches, hypnosis, Rieke, DBT (dialectical behavioral therapy), EFT (emotionally focused therapy) and more. Meet Our Team and see who may be a good fit for you!

6. How do I know if I am making progress?

You’ll see movement on agreed goals, improved daily functioning, and fewer/less intense symptoms. We use check-ins and brief measures to adjust the plan as needed.

7. How long does therapy usually last?

The length of therapy depends on your personal goals and progress. Some people benefit from short-term support, while others may prefer ongoing sessions. A typical 'hour' session is 53 minutes, which allows your therapist to complete the administrative tasks related to the visit and receive the next person. Some sessions are shorter or longer depending on goals and scheduling. Talk with your therapist to determine what the correct choice is for you.

8. Should I pick someone with similar lived experience?

It can help with attunement, but training, humility, and collaboration matter most. Choose the person who can explain your roadmap clearly and checks in on fit. It is always ok to ask for a referral to someone else. We can help transfer your care so you don't have to start over.

8. How do I choose for my child or teen?

Look for youth-specific training & experience (play-based, family systems, CBT, EMDR for youth) and ask how caregivers are included and how school coordination works when appropriate. Ask about how you can be involved in your child's treatment and let them know what your expectations are around that. We want our children to also have privacy so they feel safe to engage, consider their age and development and communication needs so you and the therapist are on the same page.

10. What if I need both individual and couples therapy?

Often it’s best to have different therapists to avoid role conflicts. We’ll advise on the setup that protects each relationship.

CRISIS

IF YOU HAVE AN EMERGENCY, PLEASE CALL 911

** If you dial 911, it is important to notify the operator that it is a psychiatric emergency and ask for police officers trained in crisis intervention or trained to assist people experiencing a psychiatric emergency.