Step 1: Decide what type of provider you need
The first decision is whether you need a therapist (for talk therapy), a psychiatrist (for medication), or both. For anxiety, many people start with a therapist. If you've tried therapy before without adequate improvement, or if your anxiety is severe and interfering significantly with daily life, adding a psychiatric evaluation for medication makes sense.
Types of therapists who treat anxiety include licensed psychologists (PhD, PsyD), licensed clinical social workers (LCSW), licensed professional counselors (LPC), and licensed marriage and family therapists (LMFT). All of these can provide excellent CBT for anxiety — the specific license matters less than training and experience.
Step 2: Look for anxiety-specific experience
Not all therapists specialize in anxiety. Look for providers who explicitly list anxiety disorders as a primary specialty — not just "general mental health." Ask specifically: "What percentage of your caseload has anxiety disorders?" and "What specific training do you have in treating anxiety?"
The gold-standard treatments for anxiety are CBT (Cognitive Behavioral Therapy) and exposure-based approaches. A therapist who treats anxiety well should be able to clearly explain how they use these approaches.
Ask potential therapists: "What would treatment look like for my type of anxiety? What approach would you use?" A vague answer may indicate lack of specific expertise.
Step 3: Check practical factors
The best therapist in the world won't help you if you can't consistently attend appointments. Before reaching out, check: Do they accept your insurance? Are they available at times that work for your schedule? Do they offer telehealth if in-person attendance is difficult?
Step 4: Have an initial consultation
Most therapists offer a free 15-minute phone consultation. Use this to assess fit — your sense of whether you could be comfortable opening up to this person matters enormously. Good questions to ask:
- What is your experience treating anxiety disorders specifically?
- What approach would you use in our work together?
- How do you typically structure sessions?
- How will we know if treatment is working?
Step 5: Give it a fair chance
It's normal for the first few sessions to feel uncomfortable — you're talking about difficult things with a stranger. Most therapists recommend committing to at least 4–6 sessions before evaluating fit. If after 6–8 sessions you don't feel any connection or progress, it's reasonable to seek a different provider.
What if there's a waitlist?
Provider shortages are real. If your first-choice therapist has a waitlist, get on it and continue looking simultaneously. Consider telehealth to expand your options. Ask your primary care provider for a referral — physicians' referrals are often prioritized.