How to Find the Best Online Therapist for Your Needs
Online Therapy: Convenient, Effective…and Tricky
Finding the right therapist is crucial for a successful therapy experience. In my experience, goodness of fit in therapy impacts how much progress you make, the depth of the therapy, and the client’s overall enjoyment of the therapy process. I’ve written previously about some of the challenges of finding an Asian American therapist and the challenges therapists face when they accept insurance. While finding a therapist has never quite been easy or straightforward, online therapy has made therapy more accessible than ever before. However, with so many options available, it can be overwhelming to choose the best online therapist or platform for your needs.
Here are some things to consider on your own before contacting any therapists.
1. Determine Your Needs
Before you start your search, take some time to reflect on what you're looking for in a therapist. Making a list is helpful. Consider factors such as:
The issues you want to address (e.g., anxiety, depression, relationship problems)
What you honestly want to get out of therapy (e.g., ongoing emotional support vs shorter term work to focus on specific issues)
Your preferred therapy approach, if you have one (e.g., trauma therapy, psychodynamic therapy)
Any specific demographic preferences (e.g., therapist cultural background, age, gender)
Having a clear idea of your needs will help you narrow down your options and find a therapist who is well-suited to support you.
2. Check Credentials and Experience
When looking for an online therapist, it's important to verify their qualifications and experience. Look for therapists who:
Are licensed in your state
Have a graduate degree in a mental health field (e.g., psychology, social work, counseling)
Have experience treating the issues you want to work on
When a therapist is licensed, it means they successfully completed a graduate degree and thousands of hours of supervised clinical training with clients. Checking a therapist's credentials ensures that you receive care from a qualified professional and that there is a state board that oversees their licensure process and holds them accountable for ethical and legal violations. There are many kinds of helpers online, such as coaches, educators, and various healers. These individuals are not required to undergo education and licensure in the way social workers, therapists, and psychologists are. That does not mean non-licensed helpers do not provide valuable services. However, they may not be the best option depending on the situation, particularly for individuals seeking therapy for the first time or for individuals who are hoping their insurance will cover the cost of the services.
3. Take Advantage of Free Consultations
Many telehealth therapists offer free initial consultations, which give you a chance to ask questions, get a feel for their communication style, and see if you click. Take advantage of these opportunities to gather information and do a “gut check” about whether a therapist seems like a good fit.
Some questions you might ask in a consultation include:
What is your approach to treating [your issue]?
How long do you typically work with clients on [your issue]?
What would our sessions look like?
A good therapist will welcome your questions and give you clear, direct answers.
4. Decide How You’ll Pay
In addition to finding a therapist who meets your needs, it's also important to consider practical factors such as:
Cost and insurance coverage
Scheduling and availability
Communication methods (e.g., video, phone, messaging)
Cancellation, rescheduling, and late arrival policies
Make sure you understand all the practical details before committing to working with a particular therapist.
5. Online Therapy Platforms
Just a little disclaimer here. I see clients on Alma, which I’ve enjoyed because their telehealth platform has been one of the most reliable. Alma also allows me to see clients using Aetna insurance and they’re working on partnering with other plans that reimburse therapists at fair market rates. If you plan on using insurance, I recommend you at least browse the therapists available in your state through Alma. Although I myself have not used Alma for my personal therapy, I have found the other therapists in the Alma community to be engaged and thoughtful.
I strongly advise against BetterHelp and Talkspace because the wages they pay therapists are, from my perspective, unconscionable. No therapist should have to work for such low wages and the fact that we have major companies who lowball therapist pay in this way is one of the many indications that mental healthcare in the US is dysfunctional. I’ve also heard from many clients that they’ve had quite negative experiences with therapy through BetterHelp and Talkspace. I’ve heard stories of therapists “multi-tasking” during sessions and I’ve also heard complaints that the therapy itself was not very high quality and little progress was made. Yes, it’s cheap but as with most cheap things, you get what you pay for.
Here are the places I personally recommend you look for a therapist. Most, if not all, of the practitioners listed in these directories provide virtual therapy.
I recently encountered this Wirecutter review of online therapy services and was surprised to find I had never even heard of their top picks. I like Wirecutter for so many goods and services and I’ve come to rely on them for deciding what to buy. However, I would take this review with a grain of salt because it wasn’t the fully robust testing and reviewing they do with other products. Their opinions seem to be based on limited encounters with online therapy. Still, their recommended picks might be worth exploring when searching for a therapist.
In the End, It Really is a Gut Check
Finding the right online therapist takes some self-reflection and research, but it's well worth the effort. A therapist who is qualified, experienced, and a good fit for you can make all the difference in your healing and growth.
Trust your instincts, ask plenty of questions, and don't settle until you find someone you feel comfortable with. With the right therapist by your side, online therapy can be a powerful tool for improving your mental health and well-being.