You've decided you might benefit from therapy. Great. Now what? The process of actually finding a therapist can feel overwhelming enough to make you give up before you start.
Who Needs Therapy?
Short answer: anyone can benefit. Therapy isn't about being "broken" — it's about having professional support to:
- Process difficult experiences
- Build coping skills
- Improve relationships
- Understand patterns
- Manage mental health conditions
If anxiety, depression, or stress are affecting your life, therapy has strong evidence for helping.
Types of Therapy
CBT (Cognitive Behavioural Therapy)
Focuses on changing unhelpful thought patterns and behaviours. Strong evidence for anxiety, depression, and many other conditions.
DBT (Dialectical Behavior Therapy)
Combines CBT with mindfulness. Especially effective for emotional regulation and borderline personality disorder.
Psychodynamic Therapy
Explores how past experiences shape current patterns. Helpful for understanding deep-rooted issues.
EMDR
Uses eye movements to process trauma. Strong evidence base for PTSD.
Person-Centred Therapy
Provides unconditional positive regard and space to explore. Less directive, more supportive.
How to Find a Therapist
1. Check Your Insurance/Budget
Know what you can afford. Options include private insurance, NHS (in the UK), sliding scale fees, or low-cost training clinics.
2. Use Directories
Search therapist directories filtered by location, specialism, and therapy type. In the UK: BACP, UKCP. In the US: Psychology Today.
3. Ask for Referrals
Ask your GP, friends, or other healthcare providers for recommendations.
4. Try an Initial Session
Most therapists offer a consultation. Use it to assess fit — you don't have to commit immediately.
What Makes a Good Fit?
Research shows the therapeutic relationship is one of the strongest predictors of success. Consider:
- Do you feel heard and understood?
- Do you feel safe to be honest?
- Does the therapist's style suit you?
- Is there mutual respect?
If it doesn't feel right after a few sessions, it's okay to try someone else.
What to Expect
First Session
Usually involves assessment — your history, what brings you in, goals for therapy. It's normal to feel nervous.
Ongoing Sessions
Typically weekly or fortnightly, 50 minutes each. You'll work on specific issues and build skills.
Between Sessions
Some therapies involve homework — practicing skills, keeping journals, trying new behaviours.
Therapy Takes Time
Don't expect overnight transformation. Research suggests most people need 12-20 sessions for significant improvement. Complex issues may take longer.
Progress isn't always linear. Sometimes things feel worse before better as you work through difficult material.
Online vs. In-Person
Evidence shows online therapy is comparably effective to in-person for many conditions. Choose based on your preference and practicalities.
It's Worth It
Therapy is an investment in yourself. The skills and insights you gain last long after the sessions end.
Asking for help isn't weakness. It's one of the smartest things you can do.
