Match the model to the problem
CBT for anxiety, panic, OCD, depression and PTSD. EMDR or trauma-focused CBT for PTSD. DBT for chronic suicidality, self-harm or borderline personality features. IPT for depression rooted in life transitions or grief. Couples therapy uses different evidence-based models (EFT, Gottman).
Credentials matter
Look for licensed/registered practitioners — clinical psychologist, psychiatrist, accredited psychotherapist, licensed counsellor, BACP/UKCP/HCPC/APA-registered, etc. depending on country. Verify on the official register.
First session questions
What is your training in [X condition]? Roughly how many sessions do you expect? How will we measure progress? What happens if I'm not improving? A good therapist welcomes these questions.
If access is limited
Many countries offer free or low-cost services through public health (NHS Talking Therapies in England, headspace in Australia, community mental-health centres in the U.S.). Universities, employer EAPs and not-for-profits often have sliding-scale options.