Talk therapy can be expensive, which is why so many people look for a qualified provider who accepts their insurance.
If you’re having difficulty finding an in-network provider, ask your primary care provider for a recommendation or call your health plan directly for a list of covered therapists.
Once you find a therapist, it’s best to confirm coverage and out-of-pocket costs with your insurer.
Finding a therapist who checks all the boxes can feel challenging.
You want someone who has the right expertise, is accepting new clients, and offers care that fits your budget. Some people might wonder if their health insurance covers therapy. That’s why it can be helpful to know the difference between what “in network” and “out of network” means when searching for a therapist.
What does in network mean for therapy?
One way to make therapy more affordable is to work with a mental health provider who’s in network with your insurance plan. This means that the provider has contracted with the insurer to offer lower rates for their services. When your insurance covers part of the cost, you pay less per therapy session.
The good news is that most health insurance plans offer mental health benefits. According to the Mental Health Parity and Addiction Equity Act, health plans are required to cover mental health, behavioral health, and substance use disorders in a way that’s comparable to physical health coverage. As a result, there’s a good chance that your plan covers talk therapy, medication, and psychiatric emergencies.
Some of the leading benefits of working with an in-network therapist include:
Lower out-of-pocket costs: When your therapist negotiates rates with your insurer, this typically means you’ll pay less out of your own pocket.
Great cost transparency: Working with an in-network provider means it’s easier to predict the cost of each therapy session.
More sustainable care: Understanding the cost of care can help you feel more comfortable prioritizing your mental health and well-being.
Less paperwork: When your provider is in network, they typically handle billing and reimbursement. This means you don’t have to submit paperwork after each session.
Four steps to finding a therapist who’s in network
Choosing a therapist can feel overwhelming — especially when you’re not sure which providers accept your insurance and how much their services will end up costing.
These four tips can help you find a therapist who’s in network with your health plan.
1. Review your insurance benefits
If you have health insurance, a good place to start is by reviewing your plan’s specific mental health benefits. Log into your health plan's member portal to understand:
Your copay (a fixed fee that you pay per therapy visit), deductible (the amount you pay out of pocket before your insurance begins covering costs), and coinsurance (some health plans require you to pay certain amount of covered expenses even after you meet your deductible)
If you’ll need a referral from your primary care provider before seeing a therapist
Any limits on the number of therapy sessions covered per year
Most insurance companies also have an online directory that includes all mental health providers in their network. You can typically filter providers by speciality, gender, location, and language.
2. Contact your insurance company
If the benefits and coverage information begins to feel confusing, consider reaching out to your insurance company directly. Look on the back of your insurance card for an 800 number or review your insurer’s website for a dedicated customer service support line.
These clarifying questions can help point you in the right direction:
“How do I search for providers who are in my network?”
“I have a certain provider in mind. Can you confirm that they're in network with my exact plan?”
“Does the plan cover all types of therapy, including couples and family therapy?”
“Is reimbursement the same for in-person and telehealth visits?”
“Does my plan have out-of-network mental health benefits?”
3. Ask for referrals
Word of mouth is another way to find a therapist. Consider asking your primary care provider to recommend any therapists who are in your network. You can also consult family and friends. Because more people are open to discussing mental health [1], it may feel easier to ask loved ones for referrals or recommendations.
4 Confirm information with your therapist
Once you find a therapist, you’ll want to confirm that they’re in network and accepting new clients. You might ask these questions before booking your first appointment:
“Are you currently accepting new patients?”
“Can you confirm that you’re in network and accept my insurance?”
“Are there any costs I should expect beyond my copay or deductible?”
“Can you share an estimate for any out-of-pocket costs I’ll be responsible for each session?”
What to do if you can’t find an in-network provider?
If you’re having difficulty finding an in-network therapist, you can explore a few options.
The first is to include virtual therapy services in your search. Research shows that teletherapy is just as effective [2] as in-person therapy and may be more convenient. Teletherapy enables you to choose from a broader range of providers, increasing your chances of finding someone who accepts your insurance and has the right clinical and cultural experience for your needs.
If you choose to move forward with a provider who’s out of network, there's a chance your health plan will still cover some of the cost. Depending on your out-of-network benefits, you may be able to ask your therapist to send you an itemized receipt known as a superbill. It’s then your responsibility to submit this superbill to your insurance company for partial reimbursement.
Eligibility and reimbursement vary by plan, so it’s also always best to review details with your provider and insurer before booking for your first therapy session.
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Learn how Rula can support your mental health journey
Many people assume that if the first few therapists they contact aren’t available or don’t accept their insurance, getting help just isn’t possible. I encourage clients to see it as a normal part of the process, not a sign to stop looking. Often, one more phone call or a broader search is all it takes to find a good fit.
Brandy Chalmers, LPC
Clinical reviewer
Find care with Rula
Therapy is a powerful tool for anyone who wants to create positive change in their life. If cost has been keeping you from seeking the support you need, know that affordable solutions are available. Working with a therapist who’s in network with your insurance plan can help you prioritize your mental health and well-being.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
Alex Bachert
Alex Bachert is a freelance copywriter and mental health advocate. Since earning her masters degree in public health, she has focused her career on creating informative content that empowers people to prioritize their health and well-being. Alex has partnered with organizations like Ro, WellTheory, and Firsthand, and her work has been recognized by the Digital Health Association.
When she’s not writing about mental health, Alex is usually playing pickleball, meeting with her local board of health, or enjoying time with her three kids.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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Rula’s editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness.
Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
