How to Find a Therapist in NYC: The Ultimate Guide

Looking for a therapist in New York City? Most individuals start their therapist search on health insurance websites, but find much of the information outdated and inaccurate. In fact, less than one-third of individuals who contact therapists on their health insurance website receive an appointment.

But don’t give up! Knowing what questions to ask, and what resources to use can significantly speed up the therapist search process. Read below for tips on how to find the best therapists in NYC.

1. Price and affordability: Search beyond in-network therapists

How do I find in-network therapists in NYC?

Find therapists in-network with the following insurances in NYC below:

Why is it so hard to find an in-network therapist in NYC?

Finding an in-network therapist in New York City is difficult due to lack of availability among in-network therapists, inaccurate information online, and the uncertainty of personal fit.

Many of the best, highly trained therapists in NYC are not in-network with health insurances due to low pay, logistical challenges, and privacy reasons. Those who are in-network are hardly ever accepting new patients because their services are so in-demand.

What should I do if I can’t find therapist who takes my insurance?

Consider expanding your search to include therapists who are outside your health insurance network. There are many benefits to seeing out-of-network therapists, including shorter wait times and ability to prioritize fit.

Expanding your search to out-of-network therapists allows you to:


How does payment work for therapists who don’t take my insurance?

If you see an out-of-network therapist, you would pay the therapist’s full session fee at the time of the appointment and can apply for out-of-network reimbursement from your health insurance company.

How much does therapy cost in NYC?

Therapy sessions in NYC with highly trained therapists tend to range from $150- $250+ per session if you are paying out-of-pocket.

How can I find therapists who are within my budget?

Find therapists within your budget below:

*Most of these fees under $100/session are sliding scale fees offered to individuals who otherwise would not be able to afford therapy.

**Therapists who charge over $250/session tend to be highly specialized and have many years of training and experience.

Can I get reimbursed for sessions with an out-of-network therapist?

Yes, but it depends on your health insurance plan. Some plans offer generous out-of-network benefits, while others do not cover out-of-network mental health services.

Learn about how to submit claims to get out-of-network reimbursement here.

How can I find affordable therapy in NYC?

If your preferred therapist’s fees are above your therapy budget, consider asking for a sliding scale fee. You can also seek therapy services at institutions that offer low fee services.

“Sliding scales” refer to the range of fees that a therapist is willing to accept for clients with limited resources.

For instance, while a therapist’s standard session fee might be $150 per session, they may list a sliding scale of $80 – $150. This means that when possible, they will work flexibly within your budget and offer lower fees to help you receive mental health care.

If sliding scales are still above what you can afford, there are institutes that offer need and income-based affordable therapy in Manhattan and Brooklyn. You can also find affordable options by specialty, such as OCD and eating disorders. Most affordable options are provided by non-profits and therapist training institutions.

Invest in your mental and emotional health

We know therapy isn’t an inexpensive endeavor, but investing in your mental health can have a ripple effect with long term benefits.

If you go out to restaurants, bars, and coffee shops, could you allocate some of that to a biweekly therapy budget?

You might think of going to therapy as a comparable expense to a gym membership: You’re making an investment in your mental health that will benefit you today and for the rest of your life.

2. Therapeutic alliance: Find a therapist who is a great fit

While great therapist share common characteristics – such as empathy, communication, and listening skills – the ultimate key to successful therapy is a strong personal fit between you and your therapist.

This includes your level of trust, comfort, and openness with the therapist, as well as your ability to agree with your therapist on the objectives of therapy.

Assessing a personal fit

The emotional bond between a client and therapist is called the “therapeutic alliance.” Studies show that the quality of the therapeutic alliance is a reliable predictor of successful therapy outcomes.

In your therapist search, prioritize a therapist you feel a connection with to increase your chances of making progress in therapy.

How do you assess fit prior to the first therapy session?

Prior to an in-person session, try to gather information about the therapist’s style online.

Ask the following questions as you look through their website:

If a therapist offers a free initial call, take the opportunity to learn more about their practice, too!

What questions should I ask a therapist on the initial call?

Use the initial call as an opportunity to ask further questions about a therapist’s approach and expertise, assess personal fit, and determine logistical feasibility.

These can include:

Additionally, ask yourself:

At the end of the initial call, think about whether you want to set up an initial appointment. Be honest with yourself and the therapist: If after the call you don’t think he or she is the right fit, you can say so.

If you’re not sure, you can say, “I’m considering a few options, but can I get back to you by phone or email?” Just make sure to follow up and let them know your decision!

How do you assess fit after the first few sessions?

It’s often easy to tell when a therapist is not the one for you.  But other times, knowing if you want to continue seeing the therapist can be more nuanced and difficult to tease apart.

Determine if you’ve found a  good therapist-client fit by assessing your level of connection with the therapist and the progress you’ve made:

If, after four to five sessions, you feel you haven’t gotten much out of the sessions, it’s okay to let your therapist know it isn’t working.

While it can be daunting to start over with a therapist, too many people stay with a therapist for years with no significant change. Seeking out a new therapist can help you start making progress sooner.

3. Check availability: Make sure the therapist's hours work with yours

New Yorkers’ long working hours can also contribute to the challenge of finding therapists in NYC. It’s difficult, if not impossible, for most working adults to take a two-hour break in the middle of the day on a weekly basis.

Long working hours may limit New Yorkers’ options for going to therapy to early morning, late evening, or weekend hours, and most therapist websites and directories don’t share this information or keep it up to date.

How to find morning, evening, and weekend therapy appointments

If you have limited availability, search specifically for therapists with evening appointments, and ask them upfront if they have openings at the times you need. You can also consider expanding your search to include therapists who offer remote therapy sessions.

The summer and the month of January tend to be slower times for therapists and they may have more availability, too. Consider establishing a relationship with a therapist during these months so you can call on them if anything arises in the future.

What are the benefits of remote therapy?

Remote video therapy can be a great option if you travel often, need flexible hours, or simply want to expand your search beyond your immediate neighborhood.

While there are pros and cons to remote therapy, here are a few of the benefits:

  1. You can see your therapist when you’re traveling. If you travel for work, your options for hours to see your therapist are even further constrained. Knowing you can see your therapist remotely during work travels can give you peace of mind, and allow you to continue seeing a therapist who is a great match for you.
  2. You can schedule sessions at more flexible hours. Eliminating the travel time to the therapist’s office can give you more flexibility in the potential hours and days you can see your therapist. Therapists may also have greater flexibility when it comes to remote sessions because the sessions can happen from their home office.
  3. You can broaden your search beyond your immediate neighborhood. Part of the challenge with finding available therapists is limiting your search to your immediate vicinity. Expanding your search to therapists within your entire city or state can multiply your options for therapists and increase your chances of finding a great match. (Note: Therapists can only work with clients who are in the state in which they are licensed to abide by ethical guidelines.)

Studies have demonstrated that remote sessions can be just as effective as in-person sessions for therapy, and therapists now conduct therapy through secure video platforms, which reduce concerns around privacy of your sessions.

4. Training and expertise: Do I need a specialist?

Therapists tend to list dozens of specialities online – even though no therapist is trained in every possible area of mental health. Ask therapists about their training and areas of specialty to ensure they can help you with your unique needs.

Also, make sure to check off the basics. In conducting interviews for Zencare’s NYC therapist network, we’ve encountered many unlicensed therapists, therapists who haven’t taken continuing education courses or trainings for years, and those who will see clients for decades on concerns that likely could be resolved in shorter periods of time.

The best therapists receive advanced training, continue to hone their skills, participate in peer consultation and supervision, and know when to refer out clients to experts in their specific issues.

What qualifications should a therapist have?

Look for signs of quality, training, and basic licensing when searching for a therapist:

Make sure to check these basic requirements as you conduct your research.

What specialties exist in therapy?

Certain mental health challenges call for specialized trainings in evidence-based care. These include, but are not limited to, eating disorders, bipolar disorder, phobias, obsessive compulsive disorder, couples therapy, sex therapy, and major mental illnesses.

While most therapists can help with common concerns – such as general anxiety, depression, stress, life transitions, and relationship issues – seeking out a specialist for concerns like these can save you years of therapy and potentially thousands of therapy dollars.

What is the best therapy approach?

Outside of specialized areas of mental health, the best therapy approach is based on what’s most effective for you.

Therapists will often integrate more than one approach, and understanding different therapy approaches can help you make an educated decision as you consider different therapists.

The big schools of thought in therapy can be divided into psychodynamic therapy and cognitive behavioral therapy (CBT).

Psychodynamic therapy focuses on gaining insight into how your early life experiences (for example, your relationship with your parents) affect your present day relationship patterns, interpersonal struggles, personality, and emotional development. The goal is to use this insight to reshape your understanding of yourself, heal emotional wounds, and perhaps shift relationship patterns and behaviors. Psychodynamic therapy is longer-term, lasting from several months to many years, depending on your need.

Cognitive behavioral therapy (CBT) focuses on recognizing negative thought patterns and changing thoughts and behaviors through concrete skills. The focus is on finding practical solutions to your present-day challenges. Sessions may involve homework assignments for you to try outside of session, and therapy is typically more short-term, often eight to twelve weekly sessions, over the course of two or three months.

There are tons of other types of therapy approaches, including holistic therapy and couples counseling. Most therapists, however, use some combination of the approaches and skills they’ve learned through various trainings.

It’s likely that some of these therapy approaches appeal to you more than others, and that some are more relevant to your reasons for seeking therapy. Ask potential therapists how they approach treatment to gain greater insight into what therapy with them might look like.

5. Accessing mental health care in NYC as a person of color

For black, brown, Asian, Latinx, and other persons of color (POC), finding a therapist of color, or someone who shares their ethnic, racial, or cultural background, can be one of the most valued factors in the therapist search process. This can be especially important for clients who want to discuss topics of intergenerational trauma, discrimination, and oppression, or for whom these experiences have led to adverse impacts on their mental health.

How do I find therapists of color in NYC?

Use the following resources to find therapists of color in NYC. Visit provider profiles, watch introductory videos, and book a free call to find a great match.

Tips for finding therapists of color in NYC:

Try searching therapist directories specifically designed to find therapists of color in NYC, including Asian American therapists and African American and black therapists. If you are struggling to find a therapist of color who fits your schedule, therapy budget, and/or specific mental health needs, try looking for therapists who explicitly address these topics in their online presence.

Key words to look for include:

If a therapist indicates that they work with clients from “all cultures,” you might ask more specifically on your initial call:

6. Finding therapists in NYC on Zencare

Therapists in Manhattan | Therapists in Brooklyn | Sliding Scale Therapy NYC was started to help New Yorkers find therapists more efficiently and effectively. We’ve focused our solutions on addressing each of these hurdles to accessing great mental health care:

  1. Our therapists go through a five-step screening process, including an interview with our clinical team to ensure quality care.
  2. We maintain accurate and up-to-date information about fees, insurances, availabilities, hours, and office addresses.
  3. You can search by therapists who offer sliding scale fees if you are struggling to find in-network therapists but have a limited therapy budget for out-of-network therapists.
  4. We provide therapist photos and videos so prospective clients can get a better sense of the therapist and increase chances of finding a great fit before an in-person appointment.
  5. Our system for booking initial calls make it easier for clients to reach out to therapists and reduces the risk of phone tag.

Wherever you are on your therapist search journey — whether you’re still considering therapy, or are fully invested and in the midst of your search — know that it’s not an easy process, but that the rewards can be immense if you find a great therapist match.