If you’ve been sad, empty and irritable for a couple of weeks, it might be more than moodiness. When the way you feel interferes with relationships, work, school and activities that usually bring you pleasure in your day-to-day life, it’s time to consider talking to someone who can help, like a social worker, a psychologist, or a psychiatrist.   

Depression impacts nearly 16 million adults each year, according to the Centers for Disease Control and Prevention, and about one in six adults will experience it at some point in their life. While depression has a way of making a person feel stuck and unmotivated, it’s important to know that it is highly treatable. But it’s up to you to make the first move and book an appointment with a mental health professional. If you’ve never met with a therapist before, here are some steps to consider.

Figure out what your health insurance plan covers.

If you have an HMO, for example, you may need to talk to your primary care provider and ask for a referral to mental health services. Whereas, if you have a PPO, you can make an appointment without a referral. Make note of what your co-pay will be so that you can plan ahead and budget for it.

Find a therapist that’s right for you.

In order for therapy to help you, it’s important that you’re comfortable with your therapist. And that starts with the basics, such as whether would you prefer talking to a man or woman? Would you like their racial or ethnic background to be similar to yours? Is there a particular challenge that you’re grappling with—for example, grief, changes in life circumstances, family friction, gender identity, chronic health challenges, etc.—with that could be a focus of theirs? Would you prefer to meet with someone in-person or online? Do you suspect you might want to talk with someone about starting medication (i.e. a psychiatrist, who is a medical doctor and can write prescriptions) or are you hoping for someone who can offer behavioral tips and tools and listen to you (i.e. a psychologist or social worker)? Once you have an idea of those parameters, see who’s covered by your plan. Visit their websites to get a feel for their philosophy and approach to therapy; look at online reviews. See if friends and family have any therapists they love, who are also covered by your plan. Narrow down a list to two to four therapists whom you think could be a good fit.

Book a consultation call.

Many patient-therapist relationships don’t begin with the first session; they begin with a consultation phone call, which usually takes less than 30 minutes. During this call, you’ll have a chance to share a bit about why you’re interested in therapy and what you’re struggling with. You’ll have a chance to ask questions, such as, “How would you describe your approach to therapy?” and “Do you have experience with this particular issue? What was the outcome?” The goal is to set early expectations and make sure you’re both a good fit for one another.

Prepare for an appointment.

When you’ve selected a therapist and booked an appointment, it’s time to do a little homework. During your consultation call, your therapist may have given you paperwork to fill out. In addition to completing that task, now is a good time to focus on your hopes and expectations, and consider what you’d like to get out of therapy. If you have friends and family who see therapists, you can ask them for tips, as well. If you have questions for your therapist, you may want to write those down so you have them handy during the first appointment. Most importantly, take a deep breath. You’ve done a hard thing by getting this far! Now, it’s time to trust yourself and keep taking steps forward.

Go to your appointment.

Of course, everybody’s experience will be different here. Go with an open mind, ready to learn and share. Don’t expect you’ll come out of the first appointment a changed person. Rather, this is hopefully the first step in a lasting relationship. See how you feel about the therapist, and how you feel after the therapy. If you think it could help, make another appointment. If it’s not the right fit, don’t be afraid to “shop” around until you find a therapist who is a fit. If you’re looking for something that this therapist doesn’t offer—perhaps you’ve decided, together, it could help you to meet with a psychiatrist, who can prescribe medication—it’s possible that they could even refer you to someone.  

Remember, your mental health is just as important as your physical health. If you’re finding that you’re avoiding activities you used to love, feeling sad or anxious constantly, having trouble concentrating, thinking about harming yourself, or experiencing other struggles (see the CDC’s list of depression symptoms here) make sure you seek out help. If you’re experiencing a crisis, call or text 988 to connect to the Suicide and Crisis Lifeline. Whatever you’re feeling right now, know that you’re never alone, and help is just a phone call away.