1. Identify what you’re looking for
   Before searching, consider:

• • Your needs: Are you dealing with depression, anxiety, OCD, PTSD, or general tension? Some therapists specialize in certain areas.
  • Therapist preferences: Do you prefer in-person or online therapy? Male or female therapist? A certain age group or cultural background?
  • Budget and insurance: Will you pay out of pocket or use insurance? Check your provider’s therapist directory if using insurance.

2. Search for a CBT therapist
   
   
   • Check your insurance provider’s directory

• • • If you have health insurance, go to your provider’s website and look for “behavioral health” or “mental health” services.
    • Call to confirm coverage and out-of-pocket costs.

• • Use online therapist directories
    These sites let you search for CBT-trained therapists by location, specialty, insurance, and session type (in-person/online):

• • • Psychology Today: A large directory with therapist bios, specializations, and contact info.
    • BetterHelp: Online therapy platform offering CBT-trained therapists.
    • Talkspace: Offers text, video, and phone therapy with licensed professionals.
    • National Association of Cognitive-Behavioral Therapists (NACBT): Lists certified CBT therapists.

• • Local resources

• • • Community mental health clinics: Lower-cost therapy options are available in many cities.
    • University counseling centers: Your school may offer free or low-cost therapy if you’re a student.
    • Employee Assistance Programs (EAPs): Some workplaces provide free short-term therapy.

3. Check their qualifications and experience
   
   A good CBT counselor should have:

• • A license (LPC, LCSW, LMFT, PsyD, PhD, MD for psychiatrists).
  • Experience with CBT techniques and your specific concerns.
  • Positive reviews or testimonials (if available).
  • A free consultation (some therapists offer this).

4. Reach out and ask questions
   Contact potential therapists via email or phone. Some key questions to ask:

• • Do you specialize in CBT?
  • Have you worked with clients who have your specific issue?
  • What’s your approach to therapy?
  • How long are the sessions, and how often do we meet?
  • What are your fees? Do you accept insurance or offer sliding-scale rates?

5. Schedule a first session and see if it’s a good fit
   
   

• • The first few sessions are about seeing if you feel comfortable with the therapist.
  • A good therapist should help you feel safe, understood, and supported.
  • If it doesn’t feel right, it’s okay to try another therapist. Finding the right one takes time!

Finding the right therapist is the first step to getting started.

Begin by checking directories, asking key questions, and not being afraid to switch psychotherapists if needed.