How do I find a therapist?
- David Cox
- May 16
- 3 min read
Updated: Jul 8
Finding a therapist can feel overwhelming, especially if you’re already dealing with stress, worries, or other mental health challenges. There are so many styles of therapy, and all the online bios you read sound warm and empathetic - it’s hard to know where to start. But taking that first step is the most important thing, and with some good tips, it needn’t be as daunting a task as it may seem. Here’s a practical guide to help you find a therapist who’s right for you.
Clarify Your Goals and Needs
Before you start searching, take a moment to reflect on what you want from therapy. Are you seeking support for anxiety, depression, trauma, relationship issues, or something else? Knowing your goals can help you identify the type of therapy or therapist that might be best suited for you[1]. For example, if you’re interested in Cognitive Behavioural Therapy (CBT) or Eye Movement Desensitisation and Reprocessing (EMDR), look for therapists trained in those approaches[1].
Consider Practical Factors
Think about logistics:
Location: Do you prefer in-person sessions nearby, or is online therapy more convenient?
Budget: Therapy can range from free services to private sessions that may be costly. Check if your insurance covers therapy, or if you qualify for free or low-cost options through the NHS, charities, or your workplace[2][1].
Availability: Make sure the therapist’s schedule aligns with yours.
Start Your Search
There are several ways to find therapists:
Directories: Use reputable directories like the British Association for Counselling and Psychotherapy (BACP), UK Council for Psychotherapy (UKCP), or Counselling Directory. These ensure therapists meet professional standards and are properly accredited[2][3][4].
Specialist Networks: If you’re looking for someone who understands your background or identity, there are directories for specific communities, such as the Black, African and Asian Therapy Network (BAATN) or Pink Therapy for LGBTQIA+ clients[2].
Online Services: Platforms like Expert Therapy offer an initial consultation before matching you with qualified and deeply experienced therapists and, taking the guesswork out of identifying a good therapist.
Referrals: Ask your GP, trusted friends, or family for recommendations[5][1].
Check Credentials and Fit
Not everyone who calls themselves a therapist is fully qualified. Always check:
Qualifications and Registration: Ensure your therapist is registered with a recognized professional body (like BACP or UKCP)[4].
Experience: Ask if they have experience with issues similar to yours[5].
Approach: Find out what kind of therapy they offer and whether it matches your needs[5][1].
Reach Out and Ask Questions
Contact potential therapists by phone or email. Many offer a brief introductory call or session-sometimes for free-so you can see if you feel comfortable with them[5][1]. Use this opportunity to ask about:
Their approach and experience
Fees and cancellation policies
Session availability
Whether they offer sliding scale rates if cost is a concern[2][5]
Trust Your Instincts
The relationship you build with your therapist is crucial. After your first session, ask yourself if you felt heard and respected, and whether you could see yourself opening up to them[5][1]. If it doesn’t feel like a good fit, it’s okay to try someone else.
Final Thoughts
Finding a therapist is a personal journey, and it can take some time to find the right match, especially if you’re left to your own devices and shopping around. Alternatively you can book an assessment with an expert therapist today. Either way, be patient with yourself during the process. Taking this first step is a sign of strength, and the right support is likely to make a meaningful difference in your life.
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