Why This Checklist Matters

Talk therapy is effective for many people, but it isn't the only evidence-informed option available. Approaches such as Eye Movement Desensitization and Reprocessing (EMDR), art therapy, somatic experiencing, and mindfulness-based cognitive therapy (MBCT) have developed meaningful research foundations of their own. Others remain less well-studied, or are supported primarily by anecdotal reports.

The challenge is that the term "alternative therapy" covers a wide spectrum — from modalities with robust clinical trial data to practices with little independent evaluation. Without a framework for asking the right questions, it can be difficult to tell them apart. This checklist is designed to help you do exactly that: evaluate any non-traditional approach on its merits before you invest time, money, or emotional energy in it.

For a broader foundation on how therapy works and what to expect when starting out, see our Therapy Basics hub. If you are simultaneously looking for a conventional therapist, these questions can help you assess fit there too.

Alternative Does Not Mean Risk-Free

Some alternative therapies involve emotional intensity that can be challenging without proper professional support. Others may interact with or delay evidence-based treatment for serious conditions. Before starting any new therapeutic approach, discuss your plans with your existing healthcare or mental health provider, particularly if you are managing a diagnosed condition or taking medication.

What You Will Need

Before working through the checklist, gather the following so you can make informed comparisons:

Required

State licensing board website

Verify that the practitioner holds a current, unsuspended professional license in your state.

Required

Specialty association directories

Check credential claims against the relevant certifying body (e.g., EMDRIA for EMDR, ATR for art therapists).

Required

PubMed or Cochrane Library

Search freely available databases for peer-reviewed research on the specific therapy you are considering.

Required

Your insurance member portal or benefits line

Confirm whether the therapy and practitioner are covered under your plan before your first session.

Optional

Notepad or digital document

Record your questions and the practitioner's answers during an initial consultation so you can review them later.

The Evaluation Checklist

Work through the groups below in order. The first two groups — evidence and credentials — are the most consequential. If a therapy or practitioner fails those checks, it is reasonable to pause before proceeding.

Evaluating the Evidence Base

Search for peer-reviewed research on this therapy — look for randomized controlled trials or systematic reviews, not just testimonials. Must
Check whether the evidence relates specifically to your concern (e.g., trauma, anxiety, depression) rather than general wellbeing claims. Must
Note who funded available studies — independent research carries more weight than studies funded solely by practitioners of that method. Should
Ask the practitioner directly what research supports this approach and for whom it has demonstrated the most benefit. Must

Verifying Practitioner Credentials

Confirm the practitioner holds a recognized professional license (e.g., LCSW, LPC, psychologist) issued by your state licensing board. Must
Verify any specialty certifications independently — for example, EMDR certification through the EMDR International Association (EMDRIA). Must
Check that the practitioner has no active disciplinary actions on record via your state's licensing board website. Must
Ask how many clients they have treated with this specific modality and for what concerns. Should

Understanding the Therapy Itself

Ask the practitioner to explain, in plain language, what happens during a session and what the proposed mechanism of change is. Must
Clarify how many sessions are typically needed and what benchmarks indicate progress. Should
Ask whether any temporary discomfort or emotional intensity is expected, and how that is managed. Should
Find out whether this therapy is intended to complement or replace any existing conventional treatment. Must

Assessing Practical Fit

Confirm the total cost per session and whether a fee schedule or sliding-scale option is available. Must
Ask whether sessions are covered by your health insurance and request any relevant billing codes to verify with your insurer directly. Should
Clarify session length, frequency, format (in-person or remote), and cancellation policy before agreeing to anything. Should
Consider whether the logistics — travel time, scheduling demands, and cost — are sustainable for the expected duration of treatment. Nice to have

Consulting Your Existing Care Team

Inform your primary care provider or existing mental health professional that you are considering an alternative modality. Must
Ask your current provider whether they see any contraindications given your diagnosis, medications, or history. Must

Watch for Red Flags in How Therapies Are Marketed

Be cautious of any approach marketed with guarantees of cure, claims that it works for virtually every condition, or pressure to commit to a long package of sessions before you have had an initial consultation. Ethical practitioners — regardless of their modality — will present realistic expectations, acknowledge the limits of available evidence, and support your right to seek a second opinion.

Questions about cost and coverage belong in the same conversation as clinical questions. For more on navigating therapy finances, visit the Cost & Insurance hub.

Interpreting What You Find

No therapy will score perfectly on every item, and that is not necessarily disqualifying. What matters is that you can identify where the gaps are and weigh them deliberately. A therapy with a modest evidence base but a credentialed, transparent practitioner and a clear rationale for your specific concern may still be worth exploring — especially when paired with, rather than replacing, conventional care.

Be cautious of any practitioner who discourages you from asking questions, dismisses conventional medicine outright, or makes specific promises about outcomes. Responsible practitioners working in any modality — traditional or alternative — will welcome informed clients.

If you are evaluating an online or platform-based alternative therapy service, the teletherapy platform checklist covers the additional questions that apply to digital environments.

This article is for general informational and educational purposes only and does not constitute medical or mental health advice. Always consult a qualified healthcare professional before starting, stopping, or changing any treatment or therapy approach.