How to Choose a Therapist | Alesia Dundiak, LAC

Start with credentials — but don't stop there

Look for licensure (LAC, LCSW, LPC, LMFT, PsyD, PhD) and confirm it's active in your state. Credentials tell you someone is qualified to practice — they don't tell you if they're right for you. Think of licensure as the minimum bar, not the deciding factor.

Look for someone trained in what you're facing

A general practice therapist can help with a lot, but if you're dealing with something specific — trauma, an eating disorder, addiction, a particular kind of relationship conflict — look for named training in that area. Modalities like EMDR, IFS, or the Gottman Method signal focused expertise, not just general conversation skills.

Consider who they specialize in working with

Some therapists work best with individuals, others with couples or families. Some have real depth with immigrant or bicultural clients, LGBTQ+ clients, or specific communities. If part of your identity or experience feels important to be understood, ask directly whether that's an area of focus.

A question worth asking directly "Have you worked with clients on [your specific situation] before?" Any good therapist will answer honestly — including if the answer is no.

Fit matters as much as expertise

Research consistently shows the relationship between you and your therapist — not just their technique — is one of the strongest predictors of whether therapy actually helps. Many therapists offer a brief consultation call. Use it. Notice how you feel talking to them: rushed, judged, at ease, understood?

Practical questions to ask before you start

Availability: in-person, telehealth, or both? What are realistic wait times?
Cost: session rate, sliding scale availability, insurance or superbill support?
Language: if English isn't your first language, is therapy available in the language you think and feel in?
Approach: what modalities do they actually use, and can they explain them in plain language?

Give it a few sessions — then trust your gut

The first session or two are still both of you figuring things out. But if after three or four sessions you consistently feel unheard, dismissed, or like you're performing rather than being yourself, it's okay to look elsewhere. The right fit should feel like relief, not more work.