Getting help for yourself

If you're here, you've already done the hardest part — recognizing that something needs to change. Here's a step-by-step path forward.

Step 1: Get clear on what you're dealing with

You don't need a diagnosis before you start. But if you're not sure what's going on, two free, validated screening tools can help you put words to it:

• PHQ-9 depression screening — 9 questions, 2 minutes
• GAD-7 anxiety screening — 7 questions, 2 minutes

These aren't diagnostic tools — only a clinician can diagnose you. But they give you a clearer picture and a vocabulary to bring to your first appointment.

Step 2: Figure out what kind of provider you need

Therapist? Psychiatrist? Counselor? They aren't the same. Our 2-minute provider quiz walks you through it. Briefly:

• Therapist (LCSW, LMFT, LPC, Psy.D, Ph.D) — for talk therapy and behavior change. Most people start here.
• Psychiatrist (MD/DO) or Psychiatric Nurse Practitioner — for medication evaluation and prescribing. You can see both a therapist and a psychiatrist.
• Counselor (LPC, LMHC) — similar to therapy, often more focused on specific issues like grief, addiction, or career.

Step 3: Sort out how you'll pay

This is where most people get stuck. The good news: you almost certainly have more options than you realize.

• Through insurance: see does insurance cover therapy for what to ask your plan.
• Through Medicaid or Medicare: both cover therapy in all 50 states. See Medicaid or Medicare guides.
• Through your employer's EAP: most companies offer 3–8 free therapy sessions a year. How EAPs work.
• Without insurance: sliding scale, community mental health centers, university clinics. Free and low-cost options.
• Use HSA or FSA dollars: therapy is a qualified expense. Using HSA/FSA.

Step 4: Find someone

Search providers by specialty, insurance, location, or telehealth availability. You can filter by exactly what matters to you.

• If you have a specific condition (anxiety, depression, ADHD, trauma, addiction): browse our topic guides first to understand what kind of treatment helps best, then filter for providers who specialize in it.
• If you want to skip ahead: try telehealth providers — often have shorter waitlists.
• If you're worried about cost: filter by sliding scale fees.

Step 5: Make the appointment

The first call is usually the hardest. Here's what to know:

• Most providers will offer a free 15-minute phone consultation before you book a full session. Use it to feel out fit.
• It's normal to try 2–3 therapists before you find the right one. That's not failure — it's how this works.
• Telehealth options have made first appointments much faster to access in most areas.