Choosing a provider is one of the most personal parts of starting therapy. Whether you're looking for talk therapy, medication support, or both, this article can help you understand your options and narrow down which provider is the right fit for where you are.
🌟 Note: Finding a provider can feel daunting. These resources are here to make it as simple as possible. Interested in talking it through? Give us a call at 1 (646) 687-9932, and our team will be happy to help you find the right provider.
Key Points
Therapists provide talk therapy and emotional support. Medication management providers (psychiatrists and PMHNPs) diagnose mental health conditions and can prescribe medication.
The right fit depends on your goals, personality preferences, modality interests, and practical factors like insurance and scheduling.
Provider bios on Grow include specialties, modalities, and personality descriptors to help you narrow your search.
Your first session is one of the best ways to gauge the match. You're not locked in after one appointment.
If a provider isn't working out, you can request a rematch through Grow at any time.
Therapist vs. medication management provider
Before exploring what to look for, it helps to understand the two main types of providers available on Grow:
Therapists are trained mental health professionals who can help people improve their emotional well-being, address mental health challenges, and navigate life’s difficulties. They may have backgrounds in psychology, social work, marriage/family therapy, or other counseling disciplines. A therapist may be the right fit if you seek emotional support, coping strategies, or general guidance.
Medication management providers, including psychiatrists (MDs) and psychiatric mental health nurse practitioners (PMHNPs), specialize in diagnosing and treating mental health conditions. They assess symptoms, provide diagnoses, and can prescribe medication to help manage those symptoms. If your mental health concerns involve complex challenges or require medication, a medication management provider may be a better fit.
For a full breakdown of provider types and credentials, see Understand provider qualifications. If you’re unsure whether you need therapy or psychiatric care, this blog post can help clarify the differences between the two.
What to look for in a provider
Once you know the type of provider you need, here are the factors to consider before you book.
Your goals and priorities
The best question you can ask yourself is, "What do I want out of therapy?" To break that down, here are some good things to think through:
What are the main reasons you're seeking therapy?
Do you care about the gender, identity, religion, or ethnicity of your therapist?
Do you want in-person or telehealth sessions, or a mix of both?
Do you want to reach a resolution quickly or spend a lot of time unpacking things like childhood, past experiences, and family background?
Understanding your goals and expectations will help you find a provider to meet your needs.
Personality match
There's no formula for a good personality match, but you can get a sense of a provider's style from their bio before you book. Provider bios on Grow often include descriptors like "warm," "solution-focused," or "empathetic." Pay attention to the language that resonates with you.
That said, an intake session is often the real test. You'll get a clearer read on the dynamic in person (or on video) than you can from a profile alone.
Here's what to look for, in the words of Dr. Jaclyn, a Licensed Mental Health Counselor:
"A therapist should provide a warm and open-minded environment that is non-judgmental. If your therapist listens to your concerns and prioritizes your therapeutic needs, then they may be the right fit.
Take control of your decision by doing your research. Google your therapist and their background to help you decide if they align with your therapeutic needs. Remember to be open-minded and ask for clarification. If something you read concerns you, make sure you ask for more insight as you may pass up the chance to meet an awesome therapist due to prejudging."
Therapy is most effective when there's a strong, trusting relationship between you and your provider. If something feels off after a few sessions, it's worth paying attention, and it's always okay to request a rematch.
Modality preferences
A modality is the framework or theory of therapy a provider usually uses in their practice. Many therapists tailor their approach based on the client and their needs. Your therapist should be able to guide you through the right modality and will likely use a mix.
Some therapists specialize in specific approaches, like EMDR, CBT, or DBT. If you already know which approach you prefer, feel free to mention it. However, don’t worry if you’re unsure — your therapist won't expect you to know exactly what type of therapy you want. They're there to guide you!
Some common modalities, what you can expect from a provider using them, and who is a good fit for them are outlined below:
Acceptance and Commitment Therapy (ACT)
Acceptance and Commitment Therapy (ACT)
What to expect: Your therapist will focus on identifying your values and understanding what matters to you. Sessions depend on clients' needs but could last 8-15 weeks.
Who may be a good fit: If you want to become more mindful of your thoughts, feelings, and behaviors or are struggling with difficult life situations, this may be a good fit.
Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (CBT)
What to expect: Your therapist will focus on identifying your triggers and automatic reactions. You may be assigned homework week to week. Sessions typically last 3-6 months.
Who may be a good fit: If you want to change problematic behaviors or unhelpful thinking patterns, such as anxiety or depression.
Dialectical Behavioral Therapy (DBT)
Dialectical Behavioral Therapy (DBT)
What to expect: Your therapist will teach skills to regulate overwhelming emotions and impulsive behaviors, drawing on DBT principles in individual sessions. Typically runs around 6 months.
Who may be a good fit: If you want to understand, change, and accept painful emotions and learn coping skills to manage strong emotions and impulsive behaviors, this could be a good fit.
Eye Movement Desensitization and Reprocessing (EMDR)
Eye Movement Desensitization and Reprocessing (EMDR)
What to expect: Once your EMDR-trained therapist believes you are ready, they will use various techniques to help you work through trauma. You will use external stimuli, like eye movement while recalling traumatic experiences in these sessions. Sessions typically last 60-90 minutes and take three to 12 sessions on average.
Who may be a good fit: EMDR has been effective for clients working through traumatic experiences. If you feel blocked by an experience and want to heal, it might be worth talking with an EMDR therapist.
Internal Family Systems (IFS)
Internal Family Systems (IFS)
What to expect: Your therapist will focus on exploring and identifying your sub-personalities and different thoughts and behaviors that may affect each other. Often, the internal self is assessed within the client's systems or family. Depending on the client's needs, this could be short—or long-term.
Who may be a good fit: If you want to understand aspects of your identity or are struggling within certain relationships, this may help.
Person-centered
Person-centered
What to expect: Your therapist will focus on you as a person and emphasize the therapeutic relationship. Depending on the client's needs, this relationship can be short—or long-term.
Who may be a good fit: If you want to become more self-aware and gain personal growth, this could be for you. This is also good if you struggle to express your feelings and opinions or lack trust in yourself.
Psychodynamic
Psychodynamic
What to expect: Your therapist will focus on the root of the issues associated with repressed emotions, thoughts, and experiences. Duration varies, often longer-term.
Who may be a good fit: If you have experienced trauma and want to uncover the roots of prevalent thoughts and behaviors and become more self-reflective, psychodynamic therapy could be beneficial.
Practical Considerations
Once you have a sense of the type of care you need, it's worth thinking through the logistics:
Insurance: Make sure the provider accepts your plan. You can filter by insurance directly in the Grow search. For a full breakdown of how insurance works on Grow, see Understand your insurance coverage.
Cost: If you're paying out of pocket, confirm the provider's session rate before booking. Rates are listed on provider profiles.
Scheduling: Consider how often you want to meet and when. Look for providers with availability that fits your routine. Consistency matters in therapy.
Visit the Grow Therapy marketplace to start browsing providers, or refer to the How to find a provider guide for more details.
Frequently asked questions
What if my provider isn't the right fit after a few sessions? That's okay, it happens, and it doesn't mean therapy isn't for you. You can request a rematch with a new provider through Grow at any time. See Get rematched with a new provider for options.
Can I work with both a therapist and a medication management provider at Grow? Yes. Grow Therapy offers both talk therapy and medication management, and you can work with providers in both disciplines at the same time.
How do I know which modality is right for me? You don't need to know before your first session. Most therapists use a mix of approaches and will tailor their method to your needs as they get to know you. If you have a preference, feel free to mention it, but you can also leave it to your provider to guide you.
Do I need a referral to see a medication management provider? No referral is needed to book with a medication management provider on Grow. That said, some insurance plans require a referral as a condition of coverage, so it's worth checking with your plan before your first appointment.
What's the difference between a psychiatrist and a psychiatric nurse practitioner? Both are trained to assess, diagnose, and prescribe medication for mental health conditions. Psychiatrists hold an MD, while psychiatric mental health nurse practitioners (PMHNPs) hold an advanced nursing degree. Both provider types are available through Grow Therapy.