You’ve made the decision to look for a therapist, well done! But do you know where to start? Finding the right therapist is a deeply personal process, one that requires thoughtful consideration and self-reflection. It can take time, but this investment ensures that you receive the support best suited for your healing and growth. At Takoma Therapy, we believe in providing you with the knowledge and tools to make informed choices that align with your needs and goals. Whether you decide to work with one of our therapists or find support elsewhere, we want you to have the right information to choose a therapist who fits you.

This guide is to help you navigate that process, whether you’re seeking therapy for trauma, adjusting to life transitions, or simply looking to strengthen your overall mental well-being. If you are just interested in the checklist, you can find it here. We also explore what makes an effective therapist, finding the right fit for you, the first few sessions (we do things a little differently here), and common concerns about therapy.
Reach out to our intake team if you have any questions—we’d love to support you on your journey.

What Makes a “Good” Therapist?

Traditional therapy models (and many insurance companies) take a 'medical' approach, viewing clients as patients who need to be 'cured' by adhering to treatment guidelines. At Takoma Therapy, we take a different, non-pathologizing approach. Instead of seeing symptoms as 'disorders' that need to be 'fixed,' we recognize them as understandable responses to life experiences. Our work focuses on helping you build resilience and healing in a way that honors your experiences. We believe that you are the expert in your own life, and rather than imposing a rigid treatment plan, we walk alongside you in a collaborative journey toward healing.

We believe—and research supports—that the therapeutic relationship is the most important factor in healing. While techniques and theoretical frameworks are important, progress happens when you feel seen, heard, and validated. It’s essential to work with a therapist you can learn to trust and feel comfortable with. A great therapist can work with a wide range of clients, but a referral from a friend or doctor doesn’t necessarily mean they’ll be the right fit for you.

The most helpful therapists:

• Are genuine, warm, and empathetic, creating space to develop trust and understanding.
• Have a deep respect for their clients and hold a high positive regard for them.
• Are responsive and hopeful, believing in your ability to grow and heal.
• Maintain firm but healthy boundaries—supportive without being domineering.
• Share insights about themselves when appropriate and helpful.

Beyond personal qualities, a helpful therapist:

• Has a variety of clinical skills to address your unique needs.
• Recognizes the power dynamic in the therapeutic relationship and supports your growth and autonomy.
• Recognizes you as the expert in your own life and an active partner in the process.
• Is aware of their own biases and limitations and will refer you to other professionals if needed.
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Finding the Right Therapist for You

Therapy is not always easy, but the therapist-client relationship should feel like a good fit. As you search for the right therapist, consider these key factors:

• You should feel comfortable with them, even though therapy itself can be challenging.
• They should respect your individuality and encourage open, honest dialogue.
• They should validate your experiences and not minimize your feelings.
• They should respect your pace, allowing you to open up in your own time without pushing difficult discussions too soon.
• Sessions should focus on your needs—not the therapist’s personal issues.
• They should maintain professional boundaries, avoiding friendships or inappropriate relationships outside of therapy.
• They should be open to discussing any concerns about your therapist-client relationship.
• They should help you develop healthier coping skills and support your progress without making you feel like a failure if setbacks occur.
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At its best, therapy is a true partnership—one built on trust, curiosity, and mutual respect. The right therapist won’t just guide you through the process; they’ll walk alongside you, empowering you to create the changes you seek in a way that feels both supportive and meaningful.

The First Few Sessions: Finding the Right Fit

Choosing a therapist is a personal and important decision. At Takoma Therapy, we believe the assessment process should not be rushed. So, we dedicate the first three sessions to getting to know you, understanding your needs, and determining if we’re the right fit to support your healing journey. This is a collaborative process—there’s no pressure to commit right away. Instead, these sessions allow you and your therapist to explore whether their style, approach, and expertise align with what you’re looking for.

Therapy isn’t a friendship, but it is a relationship built on trust. Over time, you should feel comfortable sharing deeply held thoughts, beliefs, and experiences, knowing that your therapist is there to support and challenge you in a way that fosters growth. The right therapist will help you feel heard and understood while also encouraging meaningful change.

Things to Consider in the First Few Sessions

While every therapy journey is unique, here are some key things to reflect on during the initial sessions:

1. Do I feel comfortable talking to this therapist? You don’t need to share everything right away, but you should have a sense that this could become a space where you feel you could share more.
2. Does my therapist listen and understand what I’m saying? Feeling heard and taken seriously is essential.
3. Do I feel respected and supported? A good therapist balances warmth with professionalism and offers guidance without judgment.
4. Am I able to envision how this could be helpful? Therapy takes time, but even early on, you should feel a sense of connection and possibility.

In the third session, you and your therapist can discuss whether it makes sense to continue working together. If you feel unsure, it’s okay to voice your concerns—sometimes a simple conversation can help clarify whether adjustments can be made or if another therapist might be a better fit.
If you have practical concerns—like types of therapy, insurance, or fees—we have separate guides that walk you through those details. You can always ask our intake team if you have any questions.

Common Concerns About Therapy

Starting therapy can bring up a lot of questions and uncertainties. Here are some common concerns and how to navigate them:

1. "What if I don’t click with my therapist?" It’s okay if the first therapist you meet isn’t the right fit. Trust your instincts and don’t be afraid to try someone else.
2. "What if therapy brings up difficult emotions?" Growth often comes with discomfort, but your therapist should help you process emotions in a way that feels manageable. Manageable does not mean it will feel “good.” Part of therapy is learning to feel, and sit with uncomfortable feelings.
3. "Is it normal to feel worse before I feel better?" Sometimes therapy uncovers painful truths, but over time, it can lead to deeper healing and resilience. You should feel supported by your therapist in this process and they should be providing you skills to manage, even if it feels worse for a while.
4. "What if I can’t afford therapy?" Some therapists offer sliding scale fees or like Takoma Therapy, we take insurance. Look into financial options and don’t hesitate to ask about affordability. (Read this guide on insurance.)
5. "How long will therapy take?" The length of therapy varies depending on your needs. Some people benefit from short-term therapy, while others may need longer-term work.

Ready to Begin Your Therapy Journey?

Finding the right therapist can take time, but investing in this process ensures that you receive the best possible support for your healing and growth. We hope this guide helps you navigate your journey with confidence and clarity.

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Take the Next Step Today:
Schedule a Consultation: Call us at (301) 563 9156 or click the 'Make an Appointment' button below.
Speak with Our Intake Team: Email intake@takomatherapy.com with your questions or concerns
Learn More About Our Therapists: Explore our therapist profiles and specialties here.
At Takoma Therapy, we're committed to supporting you every step of the way. Your healing journey starts with a single step—we're here when you're ready to take it.