How to get a therapist for the first time

There is no "wrong" reason to start therapy. You don't need to be in crisis, and you don't need to have it all figured out. Wanting to feel better is enough.

1. 1

   Decide how you want to meet

   Therapy can happen in person or by video or phone(telehealth). Video is a good option if you don't drive, live far from an office, or just feel more comfortable at home. Both work well — pick whatever makes it easier to actually show up.

2. 2

   Find a few therapists to try

   Use our Find a therapist tool to search New Hampshire providers by what you need, your area, and your insurance. If you have a regular doctor, they can also refer you. Make a short list of 2–3 names— the first one you call may be full, and that's normal.

3. 3

   Check how you'll pay before you call

   If you have insurance (including NH Medicaid), look for therapists who take your plan. If you don't have insurance, you have options — see the payment section below. Knowing this ahead of time saves you a second phone call.

4. 4

   Reach out and say you're a new client

   Call or email. You can keep it simple. Try:

   "Hi, I'm looking to start therapy. I'm a new client. Are you taking new clients, and do you accept [your insurance]?"

   If you reach voicemail, leave your name, a phone number, and the best time to call you back. It may take a day or two to hear back.

5. 5

   Answer a few basic questions

   They'll ask easy things: your name, contact info, insurance, and a sentence or two about what's bringing you in. You do nothave to explain everything on the phone. "I've been feeling anxious and want to talk to someone" is plenty.

6. 6

   Book the first appointment (the intake)

   Your first visit is called an intake or assessment. It's a get-to-know-you session. Ask how long it is (usually 45–60 minutes), whether it's in person or video, and what to bring. Put it in your phone or on paper so you don't forget.

• Your insurance card (or Medicaid ID), if you have one.
• A photo ID if you have one — not always required.
• A short list of any medications you take.
• The name of your regular doctor, if you have one.
• A couple of notes about what you want help with — it's easy to go blank when you sit down.

The first session is mostly the therapist getting to know you. They'll ask about what's going on, your history, and what you're hoping for. You are in charge of how much you share — it's okay to say "I'm not ready to talk about that yet."

It's normal to feel nervous.You can even say so — "I've never done this before and I'm a little nervous" is a great first sentence. A good therapist will make it easier from there.

You're allowed to interview them, too. A few worth asking:

• Have you worked with people dealing with what I'm dealing with?
• How do sessions usually work, and how often would we meet?
• What will this cost me, and do you take my insurance?
• What's the best way to reach you between sessions if I need to?
• How will we know if therapy is helping?

Not having insurance does not mean you can't get help. Options in New Hampshire include:

• Apply for NH Medicaid — it's free health coverage that includes therapy. See How to apply for Medicaid.
• Community Mental Health Centers (CMHCs) — NH's 10 CMHCs serve everyone in their area and use sliding-scale fees based on income. Find yours on the catchment map.
• Sliding-scale and low-cost therapists — many private therapists offer reduced rates. Ask directly: "Do you have a sliding scale?"
• Community health centers and some nonprofits offer low-cost counseling regardless of ability to pay.

These free lines can help you find a therapist and answer questions: