Finding a therapist can feel overwhelming, but you don’t have to do it alone. Here are the key steps to get started:
- Define what you need. Are you looking for general counselling, trauma-focused therapy, or support for a specific condition like OCD or anxiety?
- Decide on format. Do you prefer in-person sessions, online therapy, or a mix?
- Check credentials. Look for professionals registered with recognised bodies like the BACP (British Association for Counselling and Psychotherapy) or UKCP (UK Council for Psychotherapy).
- Consider approach. Therapists use different models (CBT, art therapy, person-centred, etc.). Ask potential therapists which methods they use and why.
Finding affordable therapy
Cost is a real concern for many people, but help is available:
- Sliding scale fees. Some therapists offer lower fees based on your income—don’t be afraid to ask.
- Low-cost community clinics. Many charities and local organisations offer therapy at reduced rates or free.
- NHS talking therapies. Search “NHS talking therapies” online or ask your GP to refer you. This is free and available across the UK.
Inclusive and culturally appropriate therapy
It’s important that therapy feels like a safe space for you:
- Look for therapists who state they offer LGBTQIA+ affirming care, or who specialise in culturally sensitive practice.
- Organisations like Pink Therapy and BAATN list therapists with lived experience or specialist training in supporting diverse communities.
Finding peer support
Peer support groups can be a great way to connect with others who understand:
- Mental Health UK and Mind list local groups by area.
- Search online for groups that align with your specific needs (e.g., grief, anxiety, trauma).
- Many groups meet online, making them easier to join no matter where you live.
Specialist resources
Some mental health needs require more specialised help:
- Eating disorders. Contact BEAT for resources and specialist referrals.
- Addiction support. Talk to your GP or reach out to Turning Point.
- Youth mental health. Services like Kooth and Young Minds are free and designed for young people.
Remember
- You deserve help that feels safe and supportive.
- Don’t be afraid to ask questions. Therapists and support services should be transparent about costs, credentials, and the kind of support they offer.
- If you feel unsafe or in crisis, call 999 or the Samaritans on 116 123.