How to Tell If Your Therapist Is the Right Fit

Starting therapy is a big step, but knowing whether your therapist is the right therapist for you is just as important. At Sprout Therapy PDX, we believe therapy should feel collaborative, respectful, and supportive of your full identity. Here are some signs that your therapist is (or isn’t) a good fit—and what to do if something feels off.

1. You Feel Seen and Heard A good therapist listens deeply, reflects your experiences without judgment, and makes space for your full self. If you feel dismissed, misunderstood, or like you’re “not doing therapy right,” it may be time to reevaluate.

2. You Can Be Honest—Even When It’s Uncomfortable Feeling safe enough to speak openly (including when you disagree) is crucial. You don’t have to spill everything right away, but you should feel like honesty won’t be met with shame or defensiveness.

3. Your Therapist Respects Your Identities If you’re LGBTQ+, BIPOC, neurodivergent, disabled, or navigating systemic oppression, your therapist should affirm your lived experience—not question, downplay, or pathologize it. You deserve inclusive, culturally responsive care.

4. You Understand What You’re Working On Even if things feel messy, you and your therapist should have a shared understanding of what therapy is aiming to support. Feeling directionless or like you’re just venting without progress might be a red flag.

5. You Feel Empowered, Not Dependent Therapy should help you build skills, insight, and resilience—not keep you stuck or reliant. If you’re always looking to your therapist for answers or approval, talk about it together.

What If It’s Not the Right Fit? You are allowed to speak up. A good therapist will welcome feedback and be open to adjusting the process—or support you in transitioning to someone else if needed. At Sprout Therapy PDX, we believe in client-therapist fit and fully support transfers when another clinician may be a better match.

Final Thoughts The right therapist isn’t perfect—but they’re someone you can grow with. Trust your gut, ask questions, and remember: therapy should feel like a space made for you.

Looking for a therapist who’s a good fit for your needs and values? Contact Sprout Therapy PDX to get matched with someone who meets you where you are.