"Finding a Therapist Doesn’t Have to Be Overwhelming — Here's Where to Start

Finding a Therapist: A Practical Guide

Taking the step to seek help is a huge and courageous decision. But once you've made it, the next challenge begins: finding the right therapist — and that can feel like a minefield.

Where do you search? What type of therapy should you choose? How much will it cost? How do you know who’s the right fit?

I’m going to share some tips to help you find the right therapist for your needs. As therapists, we've all been through therapy ourselves as part of our training, so I understand the swirl of thoughts that can come up — fears about being judged, or worrying that seeking help might be seen as weakness. Trust me: it's not. It’s a strength.

What Do You Want from Therapy?

Before you start your search, it’s worth thinking about what you hope to get from therapy:

• Are you looking to talk through a specific issue?

• Are you trying to understand recurring patterns of thought or behaviour?

• Has something you've experienced made daily life difficult to manage?

• Has a professional recommended a particular type of therapy?

Knowing your goal can make it easier to find a therapist whose style matches what you need.

Common Types of Therapy

Here’s a quick overview of some popular approaches:

• Person-Centred Therapy In this approach, you do most of the talking. It offers time and space for you to reflect, with the therapist supporting you to understand your thoughts, feelings, and actions. (Full disclosure: I’m person-centred trained, so I know firsthand how empowering this open, supportive style can be!)

• Cognitive Behavioural Therapy (CBT) CBT is more structured and focused on working through specific problems. It often addresses negative thinking patterns, like catastrophising (jumping straight to the worst-case scenario), and aims to develop practical coping strategies.

• Psychotherapy Similar to person-centred therapy, but usually longer-term and more in-depth. Psychotherapy often explores root causes of difficulties and may integrate different techniques.

• Transactional Analysis (TA) TA looks at how your childhood experiences and the roles you play in relationships affect your current behaviours. It uses models like the Parent-Adult-Child framework to help you recognise and change unhelpful patterns.

How Would You Like to Access Therapy?

Think about what format would make you feel most comfortable:

• Email Therapy Great if work, caring responsibilities, or anxiety about meetings make regular sessions tricky.

• Telephone Therapy Ideal if you find face-to-face interactions overwhelming or prefer the privacy of not being seen.

• In-Person Therapy Meeting physically can help by providing a clear boundary between therapy time and daily life.

• Online Therapy A convenient option if you're tech-savvy, allowing you to schedule sessions without the need for travel.

• Walk-and-Talk Therapy For some, movement and fresh air make it easier to open up. It’s a good choice if being in an enclosed space feels intimidating.

Where to Look for a Therapist

Once you have a sense of what you need, here are some ways to start your search (I'll use myself as an example):

• Google Search Try searching terms like “counsellors near me” or “online therapists” along with your location or preferred format.

• Counselling Directory A helpful website where you can filter by therapy type, therapist gender, cost, and other preferences.

• BACP Directory The British Association for Counselling and Psychotherapy (BACP) is the largest membership body for therapists. Being listed here means a therapist has agreed to uphold professional standards and ongoing development — something that can offer real peace of mind.

• Social Media Many therapists use platforms like Facebook, Instagram, or LinkedIn to share their approaches and values. Browsing their posts or videos can help you get a feel for their personality and style.

Things to Keep in Mind

• Ask Questions It's absolutely okay to ask a therapist about their qualifications, approach, or experience when you first get in touch. A good therapist will welcome your questions.

• Trust Your Feelings You should feel safe, respected, and comfortable speaking at your own pace. Therapy is personal — the connection matters just as much as the method.

• Check Credentials Directories often vet therapists, but if you’re finding someone elsewhere, you can always ask for confirmation of their membership with professional bodies.

What About Cost?

Therapy costs can vary. It's helpful to:

• Decide on a budget you’re comfortable with.

• Check if therapists offer flexibility, like fortnightly sessions.

• Ask if they have any lower-cost slots, which some therapists reserve for clients with financial constraints.

Think of therapy as an investment in yourself — but one that should feel sustainable, not stressful.

In Summary

Finding the right therapist can take a little time, but it’s worth it. Trust yourself, ask questions, and remember: taking this first step is a huge act of self-care.

You deserve to find the support you need.