Statistics show that the demand for mental health services is on the rise.  Data from the 2021 National Survey on Drug Use and Health (NSDUH) by the Substance Abuse and Mental Health Services Administration (SAMHSA) revealed that 57.8 million adults in the U.S. lived with a mental illness in 2021. While these numbers reflect an increasing recognition of the importance of mental health, they also highlight the need for individuals to find the right therapist to address their specific concerns effectively.

However, finding the right therapist can be challenging, and a mismatched therapeutic relationship can hinder progress and even cause harm. As per the American Psychological Association, a poor therapist-client fit can lead to premature termination of therapy, which can decrease the chances of positive outcomes.

Finding a therapist with whom you have a good rapport is crucial for this reason. In this article, we will explore the art of therapy matchmaking, offering insights and practical tips to help you find the perfect therapist for your unique needs.

Let’s get started!

Understanding Different Types of Therapists and Therapy Approaches

It’s crucial to comprehend the many therapist specialties and therapeutic philosophies that are offered to you before beginning therapy. Different types of therapy can vary in their goals, methods, and techniques, and certain approaches may be more effective than others depending on your needs.

In order to promote mental health, cognitive-behavioral therapy, which is often used and supported by research, focuses on altering unhelpful thought patterns and behaviors. On the other hand, a longer-term strategy that investigates the unconscious mind and past experiences to understand current behavior and emotions is psychoanalytic or psychodynamic treatment.

Humanistic or existential therapy emphasizes personal growth and self-awareness and often involves exploring themes of meaning and purpose in life.

Eye Movement Desensitisation and Reprocessing (EMDR), which is beneficial in treating trauma-related disorders, and Dialectical Behaviour Therapy (DBT), which is frequently used to treat borderline personality disorder, are two other therapeutic modalities.

Budget Considerations

While therapy can be an essential investment in one’s mental health, it’s important to consider budget constraints when seeking therapy.

As per Psychology Today, the average cost of a therapy session in the United States is between $100 and $200 per session. However, this cost can be higher in certain states like New York and California, where the average cost per session can range from $200 to $300 or more. In other states, such as Texas, therapy can be more affordable, with the average cost per session ranging from $80 to $150.

It is usually a good idea to run a quick Google search for Therapist Near Me’  to find a therapist who is within your budget and who can work with you to create a treatment plan that is affordable and effective.

Additionally, there are platforms that can narrow down your search for a good therapist by using filters like insurance, therapy budget, specialty, therapy approach, and provider identity.

If you cannot afford the traditional therapy costs, look for therapists who offer sliding-scale fees based on income and community mental health centers that provide low-cost or free therapy services.

The Initial Consultation: What to Expect and What to Ask

The initial consultation with a therapist is a critical step in the therapy matchmaking process. It’s an opportunity to get to know the therapist and determine if they are a good fit for your needs and goals.

This is the time to ask questions of the therapist. This can include questions about their qualifications and training, their therapy approach and techniques, and their availability and fees. You can determine whether the therapist is a suitable fit for your needs and preferences by asking these questions.

Try to pay attention to your feelings at the initial meeting in addition to asking questions. Does the therapist make you feel at ease and heard? Do you think the therapist can assist you in achieving your goals and can relate to your worries? These are crucial factors to take into account when determining whether to keep seeing a certain therapist.

Maintaining a Good Relationship with Your Therapist

Establishing a strong therapeutic relationship is only the first step toward effective therapy. Maintaining a positive and productive relationship with your therapist is equally important to ensure successful outcomes.

Here are some strategies to achieve that:

  1. Communication: Honest and open communication is crucial to building a strong therapeutic alliance. Being transparent about your concerns, goals, and feelings toward therapy can help your therapist tailor treatment to your needs.
  1. Active participation: Participating actively in sessions by asking questions, providing feedback, and engaging in collaborative problem-solving can enhance the effectiveness of therapy and promote a sense of partnership with your therapist.
  1. Consistency and commitment: Consistently attending therapy sessions and adhering to treatment plans can demonstrate your commitment to the therapeutic process, which can enhance the therapeutic alliance and improve outcomes. Research has shown that, on average, 15 to 20 therapy sessions are required before individuals report any significant improvement in symptoms and overall functioning.


Investing time and effort in therapy matchmaking is an investment in yourself, your happiness, and your overall quality of life. Trust the process, trust yourself, and trust that with the right therapist by your side, positive transformation is within reach.