How to Get a Therapist as a Teen: Where to Find One and How to Start
Maybe you've been feeling anxious, overwhelmed, or just not like yourself lately. Maybe a friend, teacher, or something you saw online made you think "I should probably talk to someone." And then you got stuck on the actual logistics, how do you even find a therapist? Do you need your parents' permission? What if you can't afford it?
This guide walks through exactly how to get a therapist as a teen, step by step, including what to do if you're not sure how to bring it up at home.
Quick answer: To get a therapist as a teen, you'll typically need a parent or guardian's involvement to start (for consent and payment), unless your state allows minors to consent to their own mental health treatment above a certain age. You can find a therapist through a parent's insurance directory, a school counselor, a directory like Psychology Today, or by reaching out directly to a practice that treats teens, like Unwilted Counseling in Fort Wayne, IN, which also offers virtual sessions across Indiana.
Not sure where to start? Unwilted Counseling offers a free 15-minute consultation for teens ages 13–25 - schedule one here.
Do You Need Your Parents' Permission to Start Therapy?
In most states, including Indiana, minors generally need a parent or legal guardian's consent to begin ongoing therapy, both for legal reasons and because a parent typically needs to be involved in payment and scheduling. A small number of states allow minors above a certain age to consent to their own mental health treatment in specific circumstances, but this varies significantly, so it's worth confirming directly with a practice in your state.
This doesn't mean your parents have to be in the room during sessions, or that everything you say gets reported back to them, see the confidentiality section below for more on that. It usually just means they're the ones who agree to start treatment and handle billing.
If you're not sure how to approach this with your parents, jump to How to Bring It Up With Your Parents below.
Signs It Might Be Time to Talk to Someone
You don't need to be in crisis to benefit from therapy. Some signs it might be worth reaching out include:
Feeling anxious, overwhelmed, or "on edge" more days than not
Trouble sleeping, or sleeping far more than usual
Losing interest in things you used to enjoy
Struggling to concentrate in school or keep up with schoolwork
Feeling isolated, even around friends or family
Frequent irritability, sadness, or mood swings that feel hard to control
A specific event (a breakup, family change, loss, or conflict) that's been hard to move past on your own
Just generally feeling like something isn't right, even if you can't fully explain why
If any of this sounds familiar, that's a reasonable enough reason to explore therapy, you don't need a more "serious" justification than how you're actually feeling.
Where to Find a Therapist as a Teen
Ask a parent to check their insurance directory (if using insurance). If your family has health insurance, the insurance company's website usually has a searchable directory of in-network therapists who see teens.
Talk to your school counselor. School counselors often have referral lists for local therapists who work with teens, and can sometimes help facilitate the first conversation with your parents.
Search a therapist directory. Sites like Psychology Today let you filter by age (teen), location, specialty (anxiety, trauma, relationships, etc.), and whether a therapist offers virtual sessions.
Ask your pediatrician or family doctor. Doctors often have referral relationships with local mental health providers and can point you toward someone appropriate for your age and concerns.
Search directly for teen-focused therapy practices in your area. Some practices specialize specifically in teens and young adults, which can mean a better fit than a general family therapist. For example, Unwilted Counseling in Fort Wayne, IN focuses specifically on ages 13–25, offering both in-person and virtual sessions across Indiana.
Look into your school's mental health partnerships, if any. Some schools partner directly with local counseling practices or telehealth services, offering free or reduced-cost sessions during the school day.
Whichever route you go, most practices, including Unwilted Counseling, offer a free consultation call before you commit to anything, which is a low-pressure way to see if a therapist feels like a good fit.
How to Bring It Up With Your Parents
If your parents don't know you're considering therapy yet, bringing it up can feel intimidating. A few things that tend to help:
Pick a calm moment, not in the middle of a stressful day or an argument.
Be specific about what you're feeling, rather than vague ("I've been really anxious about school and it's been hard to shake" lands better than "I don't feel good").
Frame it as wanting support, not something being "wrong" with you. Most parents respond better to "I think talking to someone could help" than to a request that sounds like an accusation or crisis.
Have a concrete next step ready, like suggesting a free consultation call rather than asking them to commit to ongoing therapy right away.
If it feels too hard to say out loud, try writing it down - a text or note can sometimes make it easier to say what you mean without the pressure of a live conversation.
If you're worried about how your parents might react, it may help for them to read a parent-focused perspective as well.
What to Look for in a Therapist
Not every therapist is the right fit for every teen, and that's normal. A few things worth considering:
Do they specialize in teens? A therapist who primarily works with teens and young adults will generally understand your world, school pressure, friendships, identity, family dynamics, better than someone who mostly sees adults.
What's their approach? Some therapists use more structured, skills-based methods; others focus more on processing emotions and past experiences. Neither is "better," but different approaches fit different people.
Do they offer a free consultation? This lets you get a feel for their style before committing.
Availability and format. Consider whether in-person or virtual sessions fit your schedule and comfort level better.
How do they talk about confidentiality? A good therapist will explain clearly what stays private and what doesn't before you start (more on this below).
It's also okay if the first therapist you try isn't the right fit, switching therapists is normal and doesn't mean something is wrong with you or with therapy in general.
What Happens in Your First Session
Here's roughly what to expect once you've found a therapist:
Free consultation call (around 15 minutes). A short conversation to talk about what's bringing you to therapy and ask any questions, with no pressure to commit.
Initial assessment (usually 50 minutes). A deeper conversation about your history, what you're experiencing, and what you're hoping to work on.
Building a plan together. Your therapist will start shaping an approach based on what you actually need, not a one-size-fits-all script.
Ongoing sessions, typically weekly, usually 50 minutes each.
You don't need to have everything figured out or explained perfectly before your first session, figuring it out together is part of the process.
Is Therapy Actually Confidential?
Generally, yes, with a few important exceptions. Most therapists follow confidentiality guidelines that keep what you share private, including from your parents, with some key exceptions:
If there's a safety concern (risk of harm to yourself or someone else)
If there's reported abuse or neglect that legally must be reported
In some cases, specific court orders
Outside of those situations, what you talk about in session generally stays between you and your therapist. It's completely reasonable to ask a therapist directly, during your first consultation, exactly what their confidentiality policy is and what the specific exceptions are, a good therapist will explain this clearly and won't be offended by the question.
What If You Can't Afford Therapy?
Cost is a real barrier for a lot of teens and families. A few options worth exploring:
Ask about sliding-scale fees. Some therapists offer reduced rates based on financial need.
Check if your parent's insurance covers mental health services, and ask about in-network providers.
Ask about out-of-network reimbursement. Some private-pay practices can provide a receipt (superbill) that you can submit to insurance for partial reimbursement, even if they're not in-network.
Look into school-based counseling, which is often free.
Ask directly during a consultation. Raising cost concerns upfront, rather than assuming you can't afford it, often opens up options you didn't know existed.
If cost is a concern, it's worth mentioning during a free consultation rather than ruling therapy out before exploring what's actually possible.
Online Therapy vs. In-Person: Which Should You Choose?
Both are valid options, and the right choice depends on your situation:
Online Therapy | In-Person Therapy | |
Convenience | No travel needed, join from home, your room, or school | Requires transportation and travel time |
Comfort | Can feel less intimidating to start from a familiar space | Offers a dedicated, distraction-free environment |
Privacy at home | Requires a private space to talk (bedroom, car, etc.) | No need to find privacy at home |
Availability | Often wider geographic reach (e.g., anywhere in Indiana) | Limited to therapists near you |
Unwilted Counseling offers both, in-person sessions in Fort Wayne, IN, and secure virtual sessions across Indiana, so you're not locked into one format if your needs or comfort level change over time.x
How Unwilted Counseling Can Help
Getting started with therapy as a teen can feel like a big step, so here's what to expect from Unwilted Counseling specifically:
A space built for teens and young adults, ages 13–25, rather than a general practice that happens to also see teens.
A low-pressure first step. The free 15-minute consultation is designed to answer your questions with zero obligation to continue.
A calm, non-judgmental approach. No lectures, no assumptions about what's "wrong" with you, just space to figure things out.
Real, root-level work. Using EMDR, IFS-informed work, and emotion-focused therapy, sessions go beyond surface-level coping tips when that's what's actually needed.
Flexible formats. In-person in Fort Wayne or virtual across Indiana, whichever fits your life better.
Support for the specific things you might be dealing with - anxiety, social anxiety, self-esteem and identity, or navigating a big life transition.
About Your Therapist
Destina Rekeweg, LMHC, is the founder and therapist behind Unwilted Counseling. She holds a graduate degree in Clinical Mental Health Counseling from Adler University and is licensed in Indiana, with an additional Counseling Compact privilege to see clients in Ohio (LPC-OH-1439).
Destina specializes in trauma and PTSD, anxiety, and relationship issues, with a particular focus on teens and young adults ages 13–25. Her approach draws on EMDR, Internal Family Systems (IFS)-informed work, emotion-focused therapy, and psychodynamic methods, tailored to what each client actually needs rather than a fixed protocol.
Colleagues and clients consistently describe her space as warm, calm, and easy to open up to, which matters especially if you've never been to therapy before and aren't sure what to expect. Sessions are available in person at her Fort Wayne office or virtually across Indiana and Ohio.
How to Get Started
Schedule a free 15-minute consultation - no pressure, just a conversation to see if it feels like a fit.
Loop in a parent or guardian, since their involvement is generally needed to begin treatment.
Complete a 50-minute initial assessment, where you and your therapist explore what's going on and what you want to work toward.
Start ongoing sessions, in person or virtually, on a schedule that works for you.
Schedule your free consultation now → Or call/text (260) 255-6432 if you have questions before booking.
Frequently Asked Questions
Can I go to therapy without my parents knowing?
Generally, minors need a parent or guardian's consent to start ongoing therapy, though what's discussed in sessions is typically kept confidential from parents outside of safety exceptions. Laws vary by state, so it's worth asking a specific practice directly.
How old do you have to be to go to therapy alone?
This depends on your state's laws. In most cases, including Indiana, parental consent is needed for minors to begin treatment, though confidentiality protections still generally apply once treatment starts.
Is it normal to be nervous about starting therapy?
Extremely normal. Most people, teens and adults alike, feel some nervousness before a first session, it doesn't mean something is wrong or that you're doing it "wrong."
What if I don't know what to say in my first session?
You don't need a script. A good therapist will guide the conversation and help you find the words as you go.
Does Unwilted Counseling see teens virtually?
Yes. Unwilted Counseling offers virtual therapy for teens and young adults (13–25) across Indiana, in addition to in-person sessions in Fort Wayne.
What if my parents say no to therapy?
It's worth having an honest conversation about their concerns, cost, stigma, or uncertainty about the process are common reasons. Sharing information about how it works, including a resource like our guide for parents, can sometimes help. A school counselor may also be able to help facilitate that conversation.
You Deserve Support, Even if you’re Not in Crisis
Wanting a therapist doesn't mean something is seriously wrong with you, it means you're paying attention to how you feel and looking for support. Unwilted Counseling offers therapy for teens and young adults ages 13–25, in person in Fort Wayne or virtually across Indiana.
Book a free 15-minute consultation today → Or call/text (260) 255-6432 with any questions.
This blog post is for informational purposes only and is not a substitute for professional mental health care. If you or someone you know is in crisis, contact the 988 Suicide & Crisis Lifeline by calling or texting 988.
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