Tips For Finding the Right Therapist as a Young Adult in NYC
Tips For Finding the Right Therapist as a Young Adult in NYC
Finding the right therapist is never easy, whether you’re new to therapy or switching providers. New York City offers an overwhelming number of options. While that access is amazing, it can also make the process feel confusing, overstimulating, and daunting.
Between insurance questions, different therapy styles, endless directories, and the pressure to "get it right," many young adults feel stuck before they even start.
The truth is: finding the right therapist is not about finding the “perfect” therapist. It’s about finding the right fit for you.
Here are grounded, practical tips to help make the process feel more manageable and less overwhelming.
1. Determine What You’re Looking For
Start by asking yourself:
“What am I actually looking for in a therapist?”
This might include:
Cost or insurance coverage
Therapy style
Personality fit
Emotional support vs. challenge
Identity factors
Availability
Location
If you’re new to therapy and not sure, that’s completely okay. You just need a starting point.
Think about relationships in your life:
What helps you feel safe?
What feels supportive?
What feels overwhelming?
Do you prefer directness or gentleness?
Structure or flexibility?
Some people want a therapist who challenges them. Others want someone who feels more nurturing and supportive. Neither is better. It’s about fit.
Therapy Approaches to Consider
If you want practical tools and strategies for daily life, Cognitive Behavioral Therapy (CBT) may be helpful.
If you want to understand how your past connects to your present patterns, Psychodynamic Therapy may be a better fit.
If you want to focus on goals and forward movement, Solution-Focused Therapy may be aligned.
Most therapists integrate multiple approaches and tailor therapy to you, rather than using one rigid model.
Personal Criteria to Consider
Specialty: anxiety, life transitions, relationships, identity, family dynamics, grief, trauma, OCD, burnout
Logistics: location, availability, virtual vs in-person
Cost: insurance, self-pay, sliding scale
Identity factors: gender, age, ethnicity, language, sexuality, faith
Format: individual therapy, couples therapy, group therapy
Style: CBT, psychodynamic, relational, DBT, trauma-informed, strengths-based, mindfulness-based
Ask yourself: What would help me feel safe? What do I actually need right now?
2. Use Search Platforms Strategically
Directories like:
Allow you to filter by:
Location
Insurance
Specialty
Modality
Demographics
Now that you have clarity on what you’re looking for, filters become helpful instead of overwhelming.
Take time to actually read profiles. Watch videos. Read bios. Look for language that feels human, relatable, and aligned. Not just credentials.
Connection matters.
3. Utilize Free Consults
Many therapists offer free 15-minute consultations by phone or Zoom.
This is not a commitment. It’s a vibe check.
Consults help you:
Feel their communication style
Understand their approach
Ask questions
Learn logistics
Sense emotional safety
You’re allowed to talk to more than one therapist. Comparing options is part of the process.
Ask yourself:
Did this feel natural?
Did I feel comfortable?
Did I feel heard?
Did I feel judged?
Could I see myself opening up here?
4. Be Honest With Yourself
Trust your nervous system.
If something feels off, you are allowed to leave.
At the same time, building trust takes time. Therapy doesn’t always feel magical immediately.
Use discernment:
Is this discomfort growth?
Or is this misalignment?
There’s a difference.
Every experience gives you data about what you need.
5. Don’t Give Up
Finding the right therapist can take time.
It can feel frustrating.
It can feel discouraging.
But settling into the wrong therapeutic relationship can be more harmful than waiting for the right one.
Be patient with yourself. Be kind to yourself.
The right fit exists.
And once you find your “perfect” match (you will find it, I promise!), then it’s time to figure out how to get the most out therapy so you take advantage of your weekly or bi-weekly sessions every time!
Let us support you in creating a life that feels more aligned, regulated, and emotionally safe.
Thinking About Starting Therapy?
If you’re considering therapy, we’d love to support you.
Submit a contact form or email us at hello@gluckcollective.com to get started.
Feel free to explore our services menu and specialties to see if we click.
At Gluck Psychology Collective, we offer in-person and virtual therapy across NYC for anxiety, burnout, relationships, life transitions, trauma, self-worth, and identity development.
It is our goal to make therapy as affordable and accessible as possible —we are in-network with Aetna and offer reduced rate therapy as well.
If you’re feeling stuck or overwhelmed, you don’t have to figure it out alone. Let’s talk about it.
