Written by: Rebecca Kangwa, LMHC, The Gold Mind Founder

Finding a therapist in New York City can feel like trying to pick a restaurant in Manhattan, so many choices, and somehow impossible to book a table. If you’ve ever searched for a therapist and found yourself overwhelmed by Psychology Today profiles, insurance terms, and waitlists, you’re not alone.

Let’s break it down and make the process way less stressful, because your mental health shouldn’t have to wait until you know what a deductible is!

Step 1: Know What You’re Looking For

Start by asking yourself a few questions:

• Do I want virtual or in-person sessions?
  
• Do I want someone who specializes in anxiety, trauma, relationships, etc.?
  
• Do I feel more comfortable with a woman, a person of color, or someone from a specific background?
  
• Do I want someone with a specific approach like EMDR, CBT, or IFS?
  

Knowing these answers will help you narrow your search and find a therapist who could be a good fit. 

Step 2: Understand Your Payment Options

Here’s a simple breakdown of the three main ways therapy is paid for in NYC:

1. In-Network Therapy

What it means:
The therapist has a contract with your insurance company and bills them directly.

Pros:

• Lower out-of-pocket cost
  
• You usually just pay a copay (like $25–$50 per session)
  

Cons:

• Harder to find therapists with openings
  
• Less flexibility. Many therapists limit the number of in-network clients they accept
  
• Limited choice in specialties and modalities
  

How to find one:
Call your insurance or use their website directory. You can also use platforms like Zocdoc or Headway.

2. Out-of-Network (OON) Therapy

What it means:
The therapist doesn’t work directly with your insurance, but you or them can submit claims for reimbursement if you have OON benefits.

Pros:

• Access to a wider pool of therapists
  
• More flexibility and often higher-quality care
  

Cons:

• You usually pay upfront (usually $150–$300/session)
  
• You sometimes need to submit a Superbill to your insurance
  
• Not all plans offer OON benefits
  

Pro tip:
Call your insurance and ask:

“Do I have out-of-network benefits for outpatient mental health? What’s my deductible, and what percentage do you reimburse?”

3. Private Pay

What it means:
You pay the therapist directly, and insurance isn’t involved at all.

Pros:

• Total privacy. Your insurance never sees your diagnosis or records
  
• No restrictions. More freedom in how you do therapy
  
• Often easier to get a spot
  

Cons:

• More expensive ($150–$300/session)
  
• You’re responsible for the full fee
  

Why people choose it:
Some people don’t have insurance or don’t want to deal with their insurance. Others want to work with a therapist who has specialized expertise that insurance doesn’t always cover. It’s an investment in your mental health, like Equinox for your mind.

Step 3: Actually Finding a Therapist

Once you know how you’ll pay, here are the best ways to find someone:

• The Gold Mind’s team page www.thegoldmindnyc.com
  
• Psychology Today: Filter by location, specialty, and insurance
  
• Zocdoc: Great for finding in-network therapists
  
• Instagram or TikTok: Many therapists are online now
  
• Word of mouth: Ask a friend if they have any recommendations

Final Thoughts

Finding the right therapist in New York takes time but when you find someone you connect with, it’s worth it. At The Gold Mind, we work with both private pay and out-of-network clients, and we’re happy to help you navigate the insurance process so you can focus on healing, not billing.

Want help figuring it out? Reach out to us for a free phone consultation and we’ll walk you through your options.

A summer survival blog from The Gold Mind founder & therapist: Rebecca Kangwa

Let’s be honest, summer is supposed to be fun: Mister Softee, trips with friends, beach days,
and new sunglasses. But sometimes summer just feels like you’re in a toxic relationship with
ConEd. And no, you’re not crazy, it can mess with your mood!

Yes. The weather can actually impact your mental health.

You’re Hot, Sweaty, and Annoyed

When it’s 100 degrees and you’re sweating the second you step outside, it’s easy to get mad at everything. That one slow walker on the sidewalk? Rage. Your iced coffee melting too fast? Rage. Walking into the W 4th St subway station? RAGE.

Why this Happens:

Extreme heat can make us feel uncomfortable and stressed. Our brains are trying to cool down and stay safe, so there’s less energy for patience.

Summer Tired is Real

Do you feel super tired in the summer, even if you haven’t done anything? Blame the heat. It drains your energy and makes your body work extra hard to keep cool. That can make you feel like you’re running on fumes.

Why this Matters:

When you’re tired, it’s harder to feel happy or think clearly. That’s how small things can start to feel big and overwhelming.

Routines Melt Like Soft Serve

In summer, your normal schedule might disappear. Maybe you’re sleeping in, working weird hours, skipping workouts, or going to bed later than usual. (Shout out to midnight TikTok scrolls!)

What this Does:

Your brain loves routines. When everything gets chaotic, your brain might start feeling anxious or extra sensitive. Even fun stuff can feel like too much.

You Might Feel Left Out

Everyone’s posting vacation pics, spritzers outside, and god forbid – their central ac. And you? You’re inside with no plans, watching your comfort show, and thinking that this winter “wasn’t that bad”.

Reminder:

It’s okay to have a quiet summer. Social media is just the highlight reel. You’re not alone, you’re just hot, like the rest of us.

So What Can You Do?

Here are 5 simple and actually helpful ways to take care of your mental health during the summer heat:

1. SPF Your Brain
   Sunblock your soul. Protect your mental health like you protect your skin. Take breaks, drink
   water, and say no to anything that feels like too much.
2. Chill (Literally)
   Use a cold towel, stick your head in the freezer (just kidding… kinda), or find a shady spot in the
   park and enjoy the occasional breeze. Cooling your body helps calm your brain.
3. Hydrate Like a Houseplant
   You need water. More than you think. Dehydration makes your brain grumpy. Fill a big thermos
   and take it everywhere.
4. Make a Tiny Routine
   Even something simple like “stretch, snack, sip water” before you leave your room can help your
   brain feel more grounded.
5. Talk About It
   If you’re feeling extra anxious, down, or grumpy this summer, that’s valid. Therapy can help.
   Talking to someone who gets it makes a big difference.

Final Thoughts From Your Overheated Therapist Friends

Summer isn’t always easy.

If you’re struggling, you’re not alone. The heat affects your body and your mind. At The Gold Mind, we’re here to help you handle whatever summer throws your way, FOMO, stress, or just general overstimulation.

Stay cool. Stay kind. And maybe… stay away from denim.

Need support this summer?
We’ve got amazing therapists ready to help you feel more like yourself again. Book a free consultation today.