Let’s talk about how to find the right therapist.
Deciding to go to therapy is a milestone. A lot of us don’t think of it that way, but it absolutely is. It takes so much to get to that moment where you finally tell yourself, okay, I’m doing this.
And then you open up Google… and it’s a wall of acronyms. CBT. DBT. EMDR. LMFT. LCSW. And you’re sitting there thinking, I don’t know what any of this means. All I know is that I want to go to therapy.
I don’t want you to feel overwhelmed before you even book your first call. That’s why I started a three-part therapy series on the podcast. This post covers Part 1: who’s actually out there, why their niche matters, coaching vs. therapy, what it costs, where to search, and whether telehealth or in-person is the right fit for you.
But first, I want to start somewhere more personal.
My own therapy journey
I’ve been in therapy at a few different points in my life, and each time gave me something different. Some of it was relationship stuff. Some of it was anxiety. Some of it was family dynamics. And some of it was just processing life.
I know that sounds vague, but I think that’s kind of the point.
You don’t need a big, dramatic reason to go to therapy. “I want support” is reason enough.
Here’s my timeline, without turning it into a case study:
At 15 or 16, I saw a psychologist for the first time, and shortly after, a psychiatrist too. That was straightforward talk therapy.
In my 20s, I saw a licensed clinical social worker (LCSW), and that’s where I was introduced to EMDR. Around that same time, I also started working with a relationship coach. So I was healing childhood stuff in therapy while working on my relationship patterns with a coach.
In my 30s, I went back again, this time for more traditional CBT (cognitive behavioral therapy) with a little psychodynamic work mixed in.
On top of being a client, I also studied this side of things. While getting my master’s in social work, I studied CBT, DBT, and psychotherapy academically. I chose macro social work instead of the clinical path, but I’ve sat in the client chair and studied the clinical side of the room.
Here’s what I want you to take from my story: therapy isn’t a one-and-done thing. Different seasons of your life call for different providers.
Needing a new therapist doesn’t mean your last one failed. It means you’re growing.
Who’s actually out there?
The professionals below don’t just use different approaches. They have different educational backgrounds and different licenses. As you read, picture yourself walking into each office and notice which one feels like it fits where you are right now.
LMFT (Licensed Marriage and Family Therapist) An LMFT is trained specifically in relationships: family patterns, partnerships, attachment, and how you connect with people. Even if you go by yourself, they tend to explore your relationships more than other therapists might. Expect questions like: What was it like growing up at home? Was it safe to disagree with your parents? What happens with your partner when you say what you need? Less “how are you feeling,” more “tell me about your relationships.”
LCSW (Licensed Clinical Social Worker) An LCSW is trained to look at your whole life, not just what’s going on in your head: your job, your resources, your environment, and your support system. They might ask: Are you the only woman of color on your team? What does your workload look like? Who do you have in your corner? Because sometimes your environment is a big part of the story.
LPC / LMHC (Licensed Professional Counselor) Depending on your state, you might see LPC, LMHC, or here in California, LPCC. It’s the same idea. A licensed professional counselor has a master’s degree, and their training is centered on talk therapy. You sit down, you talk, you process. This is the classic therapy experience most people picture, and for a lot of people, it’s the most common place to start. Expect your first session to be an intake conversation about your history and what you’re hoping to get out of therapy.
Psychologist (PhD or PsyD) A psychologist has a doctorate, which means several more years of training beyond a master’s. They can absolutely do talk therapy, but their specialty is formal testing. If you’ve ever wondered, I’ve always had trouble focusing; is something else going on?, a psychologist is who could do a full ADHD evaluation, a learning disability assessment, or another complex workup. Expect questionnaires and structured assessments.
Psychiatrist (MD or DO) and psychiatric nurse practitioners A psychiatrist usually isn’t a therapist in the traditional sense. Their training is medical, and they’re the ones who can prescribe and manage medication. Usually, a psychiatrist handles medication while a separate therapist (an LPC, LCSW, or LMFT) handles ongoing talk therapy alongside them. If what you’re going through starts affecting your sleep, your health, or your ability to get through the day, your therapist might suggest also seeing one.
Here’s a simple way to remember it:
A counselor, social worker, or therapist talks with you. A psychologist tests you. A psychiatrist prescribes for you.
None of these is the “wrong” choice or better than the others. Each one just looks at what you’re going through from a different lens.
Niche matters just as much
A provider’s niche, or specialty, is what they actually focus on. Some of the most common ones you’ll see:
Trauma-focused: working through painful past experiences
Anxiety and OCD: worry, panic, intrusive thoughts
Grief and bereavement: loss of a person, a relationship, a version of your life, even a pet
Perinatal and postpartum: pregnancy, new motherhood, and everything that comes with it
Couples and family: working on relationships together
Addiction and substance use
LGBTQ+ affirming
Career and life transitions: new jobs, big moves, starting over
Culturally responsive or identity-focused
Mujeres, I want to highlight that last one. If you’re first-gen, the daughter of immigrants, or living between two cultures, a culturally responsive therapist can make a huge difference.
It means you don’t have to spend your first three sessions explaining why you can’t “just set a boundary” with your parents, why you feel guilty spending money on yourself, or why family comes first before anything. They already get it, so you get to the real issue faster.
The right therapist won’t need a lesson on your familia.
One more thing: niches aren’t locked to a license type. An LCSW can specialize in relationships, just like an LMFT. An LMFT can focus on anxiety, just like a counselor. The license tells you their training background. The niche tells you their actual focus. So don’t assume a credential automatically means a certain specialty.
How do you figure out your niche? Ask yourself: What keeps coming up for me? Is it anxiety? Relationships? Something else? That’s usually your answer. And your niche can change over time. You might start with trauma-focused work and later just want general maintenance.
Two quick tips:
If a specialist has a waitlist, it’s usually a sign they’re good, not a red flag.
If a bio lists ten different specialties, take a second look. Read the actual bio paragraph, not just the list. That’s where they share what they’ve really focused on for years.
Coaching vs. therapy
Coaches are everywhere online, and a lot of therapists offer coaching now too. So let me be really clear: coaches on their own are not licensed mental health professionals. They can’t diagnose you, and they can’t treat a mental health condition.
I’m not knocking coaching. I worked with a relationship coach myself while I was seeing my LCSW. But they do two different jobs:
Therapy is healing. It’s where you process what already happened and work through your mental health.
Coaching is strategy and accountability. It’s about setting goals and getting from point A to point B.
Therapy lays the foundation. Coaching builds the house on top of it.
When you heal the foundation first, coaching becomes so much more powerful, because you’re not building a plan on top of unresolved fear. A coach could absolutely help you practice speaking up in meetings. But if that fear goes back to growing up in a house where speaking up wasn’t safe, that’s therapy work first.
What does therapy actually cost?
Let’s talk about the part nobody likes to talk about: money. Here are three places to start.
1. Your insurance. Call the number on the back of your card (or check your online portal) and find out three things:
Do I have mental health or behavioral health coverage?
What’s my copay?
Do I need a referral?
While you’re at it, ask whether the provider you’re looking at is in-network or out-of-network. In-network usually means your insurance has a set rate with them, so it’s mostly or fully covered. Out-of-network means you pay upfront, and sometimes you can submit a claim to get part of it back.
2. Sliding scale. A lot of therapists, especially LCSWs and providers at community-based organizations, adjust their fee based on what you can afford. And mujeres, asking “Do you offer a sliding scale?” does not make you look less serious about therapy. Providers get that question all the time. So ask it.
3. EAP benefits. If you’re working, check whether your job offers an Employee Assistance Program (EAP). Many companies offer a set number of free therapy sessions through one. I’ve seen some cover four sessions and others cover ten. A lot of people have no idea it exists, so check your benefits portal or ask HR.
Where to actually search
Start with your insurance’s directory. This is the one people miss most. Many insurance companies, like Blue Cross Blue Shield, have a searchable list of in-network providers inside their member portal, and you can usually filter by specialty and credentials.
Psychology Today. Probably the most widely used therapist directory out there. You can filter by location, insurance, specialty, identity, and approach, and most listings have a short bio so you can get a feel for someone before reaching out.
Identity-specific directories. For us, there’s Therapy for Latinx, which connects you with providers who understand cultural context, bilingual needs, and the pressures a lot of us carry. There are similar directories for Black clients, LGBTQ+ clients, and other communities.
Platforms that handle cost differently. In the episode, I walk through a comparison of three platforms. (Prices as of October 2026; always double-check their websites.)
Open Path Collective is a nonprofit for people without insurance (or without good mental health coverage) who can’t afford full-price therapy. There’s a one-time $65 lifetime membership, then sessions are usually $40–$70 (couples and family $40–$80), or around $30 with a student intern. Your household income has to be under $100,000, and it doesn’t take insurance. Best for you if money is tight and you don’t have good coverage.
BetterHelp is fully online (video, phone, and messaging) and works like a subscription, usually about $70–$100 a week, billed monthly. It’s started accepting some insurance plans in some states, offers financial aid if you qualify, and takes FSA/HSA. You fill out a questionnaire, get matched, and can switch if it’s not a fit. Best for you if you want to start quickly and you’re comfortable with online therapy.
Grow Therapy is a directory and booking platform built around insurance, including Medicaid in some states. With insurance, the average session is around $21, and some people pay nothing. There’s no subscription, you can choose virtual or in-person, and it has therapists and prescribers in one place. Best for you if you have insurance, want to use it, and want to pick your own provider.
Word of mouth, carefully. A friend’s recommendation is great information. But fit is personal. Just because a therapist was perfect for your friend or your prima doesn’t mean they’ll be perfect for you, and that’s okay.
Looking back, I found each of my own providers in a completely different way:
As a teen, through my insurance network (Kaiser).
In my 20s, I went out-of-network and paid out of pocket, because I couldn’t find anyone in-network who specialized in EMDR, which was exactly what I needed. My coaching was out of pocket too, since insurance doesn’t cover coaching.
In my 30s, I found my therapist on Psychology Today, then double-checked with my insurance that she was in-network. My copays were around $20–$25 a session.
Three different paths, for three different chapters of my life.
Telehealth or in-person?
Once you’ve found someone, there’s one more decision. Honestly, both can work really well. It depends on you.
Telehealth might be a good fit if:
Your schedule is tight and a commute isn’t realistic
You feel more comfortable opening up at home
There aren’t many specialists near you, which is common in rural areas
In-person might be a good fit if:
You want a clear separation between home and your therapy space
You get distracted at home by family, pets, or everything else going on
You open up more in a neutral space
And think about this: if you live with a partner or family, is there really a private spot where you can talk openly? Sometimes you need to talk about those people. For some of us, that means taking the session in the car. I’ve done it myself, and it’s totally valid.
Neither option is better than the other, and a lot of people mix both over time.
What’s next
In Part 2, we’re getting into the different types of therapy, like CBT, DBT, and EMDR, and what those sessions actually look like. In Part 3, we’ll talk about what to expect once you start: red flags, boundaries, how your family might react, and how to end things with a provider when it’s time.
Listen to the full episode on YouTube, Spotify, or Apple Podcasts.
Now I want to hear from you. Which provider from this post feels like the right fit for where you are right now? Or if you’ve already been to therapy, how did you find your therapist? Tell me in the comments. Your story might be exactly what another mujer needs to read today.
And if this was helpful, subscribe so you don’t miss Part 2 next week, and send this to a friend who keeps saying “I really need to go to therapy” but doesn’t know where to start.
Un abrazo,
Brenda Diaz, MSW - The Mujeres of Milestones
Resources mentioned:
Open Path Collective: openpathcollective.org
BetterHelp: betterhelp.com
Grow Therapy: growtherapy.com
Psychology Today: psychologytoday.com
Therapy for Latinx: therapyforlatinx.com
This post is not sponsored.
Disclaimer: This post is a general overview for educational and informational purposes only. It is not medical or mental health advice. Provider licenses and scope of practice vary by state, and coverage varies by insurance plan, so please confirm details with your state’s licensing board, your insurance provider, and a licensed professional.