How to Find a Therapist Who Understands Your Background

By Tiffany Eve

It can be really helpful to work with a therapist who shares your background, has experience supporting people from your community, or is trained to be open to, respect, and take into account your identity and life experience.  

Learn more about the benefits of a therapist who understands your cultural background.

Here’s how to look for one.

Step 1: Think — and Maybe Talk with a Trusted Adult — About How Therapy Can Help You

Some things to think about:

• What kind of issues do I want to work on with a therapist? Depression, anxiety, childhood trauma, suicidal thoughts, stress, relationship conflict?
• Do I have preferences for my therapist, such as gender, age, ethnicity, race, religion, language, cultural background, or being LGBTQIA-affirming?
• Do I prefer someone who shares my ethnic background? 
• Do I prefer a specific therapy style? (It’s OK if you don’t have any idea of what kind of therapy may help.)

Step 2: Find Some Therapist Options

Ask — or have a trusted adult ask — friends or family if they have a therapist to recommend. Your primary care provider should also have names to give you. If you have insurance, you can use the company’s website to search for nearby therapists or ask for a list.

If you don’t have coverage, don’t let it block you from beginning your search. Here are some recommended resources to find low-cost therapy specific to different communities.

• Clinicians of Color
• Melanin and Mental Health
• Latinx Therapy
• Rural Minds
• Asian Mental Health Collective
• South Asian Mental Health Initiative and Network
• South Asian Therapists
• Muslim Association for Psychological Services
• Inclusive Therapists
• Free Black Therapy
• National Queer and Trans Therapists of Color Network
• ZenCare
• Open Path Collective

Step 3: Talk with More Than One Therapist if You Can

You and/or an adult who is supporting you can call a few therapists and chat on the phone to get a sense of whether they might be a good fit.

Step 4: Ask Questions

Some questions you could ask prospective therapists include: 

• Have you worked with anyone with my background?
• Do you have any concerns about working with me given my background and what I want to work on?
• Have you had training in some of the specific issues people of my identity face and the ways we may differ from each other ?
• Are you comfortable discussing how experiences with stereotypes, bias, and discrimination can affect mental health?

Step 5: Reflect on Their Answers

• Did they seem comfortable answering questions or did they give off an uncomfortable vibe? 
• Do I feel good about their answers?
• Did I feel safe and supported in the conversation?

Ideally, you will find a therapist you feel a connection with and with whom you feel safe. That’s the goal. If you don’t, it’s OK — and a really good idea — to make a switch. And, yes, sometimes the process of finding a therapist is time-consuming and difficult, but research shows that therapy is most successful when you have a good fit. 

“Go with your gut, says Raquel Martin, a clinical psychologist in Nashville, Tennessee, who specializes in racism-based stress and racial identity development.” You will know who works best for you.”

Learn More About Mental Health Resources For Diverse Communities

• Black/African American Mental Health
• Latine Mental Health
• AAPI Mental Health
• Rural Youth
• LGBTQIA+ Youth