Start with fit, not just credentials
Credentials and specialties matter, but the single best predictor of whether therapy helps is how safe and understood you feel with your therapist. Pay attention to that from the very first conversation.
Many therapists offer a free brief consultation. Use it. A short call tells you a lot about whether you click.
Consider specialty and approach
If you are dealing with something specific like OCD, couples conflict, or identity questions, look for someone with genuine experience in that area. For OCD, for example, you want a therapist trained in ERP.
Ask what approach they use and what a typical course of therapy looks like. A good therapist can explain this clearly and without jargon.
Think about practical fit
Logistics matter for consistency. Consider location, whether they offer telehealth, availability that matches your schedule, fees, and how they handle insurance, including whether they provide superbills for out-of-network reimbursement.
Questions worth asking
What is your experience with what I am bringing in? What does your approach look like in practice? How will we know if it is working? What are your fees and do you provide superbills? How do you handle confidentiality?
There are no wrong questions. A therapist who welcomes them is usually a good sign.