A Consumer’s Guide to Finding a Therapist: Everything You Need to Know

Navigating the world of mental health services can be overwhelming, whether you’re seeking therapy for the first time or returning after a break. In a recent episode of Omaha Mom Talks, host Jessie Gutierrez, a licensed mental health therapist, provides an insightful and practical guide to finding the right therapist. This episode is an invaluable resource for anyone looking to start their mental health journey but feeling lost in the process.

Jessie, who specializes in supporting women with trauma, anxiety, and perinatal mental health, shares her personal and professional experiences to break down the steps involved in finding the right therapist. From understanding different types of therapists to evaluating therapy styles, insurance coverage, and even preparing for your first session, this guide covers all the essential aspects of starting therapy with confidence.

 

Why People Seek Therapy

One of the first things Jessie addresses is the misconception that therapy is only for those experiencing extreme distress or crisis. While therapy is undoubtedly a valuable tool for managing anxiety, depression, trauma, and other mental health conditions, it is also an effective space for self-growth, personal reflection, and boundary-setting.

Some of the most common reasons people seek therapy include:

• Life transitions (new job, divorce, parenthood)
• Relationship struggles
• Stress and burnout
• Past trauma
• Parenting challenges
• General self-improvement

She emphasizes that there is no hierarchy of pain, meaning that you don’t have to hit “rock bottom” to benefit from therapy. If you’re considering it, that alone is a sign that you may find it helpful.

 

How to Start Your Search for a Therapist

Finding a therapist can feel daunting, but Jessie simplifies the process into manageable steps. She recommends the following strategies:

1. Ask for Recommendations

One of the best ways to find a good therapist is through word of mouth. If you feel comfortable, ask trusted friends, family members, or even your primary care physician for referrals. Many people also turn to online community groups like Facebook mom groups, where others share their experiences with specific therapists.

2. Use Online Directories

There are several online directories where you can search for therapists based on location, specialty, and insurance compatibility. Some of the top resources include:

• Psychology Today – A widely used directory where therapists create profiles detailing their approaches, credentials, and availability.
• Therapy Den – Similar to Psychology Today but with a focus on inclusivity and diverse identities.
• Therapists of Color Network – A great resource for finding BIPOC therapists in Nebraska and beyond.
• Postpartum Support International (PSI) – Specializes in connecting individuals with therapists trained in perinatal mental health.

She notes that not all therapists are listed on these platforms, as many established therapists no longer pay for marketing once their practice is full.

3. Check Your Insurance Provider’s List

If you plan to use insurance, visit your provider’s website to find in-network therapists. Many insurance companies have a directory where you can filter therapists by location, specialty, and availability.

For rural clients, telehealth has expanded access to therapists statewide. As long as the therapist is licensed in your state, you can work with them remotely.

4. Explore Social Media & Websites

Many therapists now have social media pages or personal websites where they share insights into their therapeutic approach. This can be an excellent way to get a feel for their personality, values, and style before committing to an appointment.

5. Don’t Delay – Take the First Step

Gutierrez reminds listeners that it’s easy to put off therapy, especially for those who struggle with prioritizing their own needs. However, many therapists have long waitlists, so starting your search early increases your chances of getting the support you need.

 

Understanding Therapist Credentials

The mental health field has a variety of professionals, each with different training and roles. Jessie provides a helpful breakdown of common therapist credentials:

• Psychiatrists (MD/DO) – Medical doctors who specialize in diagnosing and prescribing medication for mental health conditions.
• Advanced Practice Registered Nurses (APRN) – Nurse practitioners trained in mental health who can also prescribe medication.
• Psychologists (PhD/PsyD) – Hold a doctorate in psychology and specialize in therapy, testing, and mental health assessments.
• Licensed Clinical Social Workers (LCSW) – Provide therapy and case management services.
• Licensed Independent Mental Health Practitioners (LIMHP) – Trained to diagnose and treat mental health conditions.
• Licensed Mental Health Practitioners (LMHP) – Offer therapy but may require supervision for certain diagnoses.
• Provisionally Licensed Mental Health Practitioners (PLMHP) – New therapists under supervision as they work toward full licensure.

She stresses that titles matter less than finding a therapist you connect with. The best therapist for you is someone who makes you feel comfortable, heard, and supported.

 

Different Therapy Approaches

Therapists use a variety of approaches to treat clients based on their training and specialization. Some of the most common methods include:

• EMDR (Eye Movement Desensitization and Reprocessing) – A therapy designed to help process trauma and disturbing memories.
• Parts Work (Inner Child Healing) – Focuses on understanding and healing different “parts” of oneself that hold past wounds.
• Somatic Therapy – Uses body-based techniques to release stored trauma.
• DBT (Dialectical Behavioral Therapy) – Teaches emotional regulation and distress tolerance skills.
• Perinatal Mental Health Therapy – Specializes in pregnancy and postpartum mental health.

Gutierrez warns against therapists who claim to specialize in everything, as true specialists hone their skills in specific clinical areas rather than attempting to treat all conditions.

 

Questions to Ask a Potential Therapist

Once you’ve narrowed down your choices, Jessie suggests scheduling a 15-minute consultation call (if offered) to determine if a therapist is a good fit. Here are five key questions to ask:

1. What’s your approach to therapy? – Helps you understand their therapeutic style.
2. What can I expect from working with you? – Clarifies expectations around session structure and format.
3. Do you have training in my area of concern? – Ensures they have relevant experience.
4. What therapy modalities do you use? – Provides insight into their methods.
5. Do you think we’re a good fit? – A good therapist will be honest about whether they’re the right match for you.

She emphasizes that you are not stuck with a therapist if it doesn’t feel right. If sessions feel stagnant or you don’t feel understood, you have every right to switch providers.

 

Final Thoughts

Finding the right therapist can take time, but the process is worth it. Gutierrez compares it to dating—sometimes it takes a few tries to find someone you truly connect with. However, the right therapist will create a space where you feel seen, heard, and supported.

She reminds listeners that mental health care is an investment, and while therapy can feel like a big step, it is one of the best gifts you can give yourself. Whether you’re seeking support for a major life event or simply want to gain a better understanding of yourself, you deserve healing.

For more insights, follow Omaha Mom Talks on social media and share this guide with anyone who might need it. If you’re thinking about starting therapy, let this be your sign to take the first step.

 

This blog post is based on a transcript from the Omaha Mom Talks podcast episode released on March 19th 2025.

Omaha Mom Talks is all about creating connection for moms in Omaha, Nebraska. Join your host, Jessie Gutierrez, a mental health therapist and mom of two, to explore the joys and struggles of motherhood, the importance of mental health, and the best Omaha has to offer. Whether you’re a new mom or a seasoned pro, each episode brings you expert advice, community stories, and local gems to support you on your motherhood journey.

Edited by Grace Dunbar