The benefits of therapy are well known: a safe space to explore emotions, build healthier coping mechanisms and process trauma or other mental health concerns.

However, finding a good therapist is undoubtedly difficult, and can feel overwhelming at first!

We’ve developed some top tips for finding a therapist, but remember that therapy is an individual experience. Entering therapy is a big decision that requires a person to be open to reflection, growth and change. It can unearth difficult feelings, so finding a good therapist to support and encourage you is essential.

Understanding Your Needs

Before you begin your search, take some time to reflect on what you’re looking to achieve through therapy. Are you dealing with anxiety, depression, trauma, or relationship issues?

Do you have specific preferences such as the therapist’s gender, age, or cultural background? Do you need a therapist that has experience working with neurodivergent clients?

Taking some time to figure out your needs and preferences will guide you in finding a therapist who can address them effectively, but don’t worry if you don’t have a full understanding just yet.

What should I look for in a therapist?

1. Credentials and Licensing:

• In the UK and Ireland, look for therapists registered with professional bodies like the British Association for Counselling and Psychotherapy (BACP) or the Irish Association for Counselling and Psychotherapy (IACP). These directories are a good place to start, as is the Counselling.org website.
• In the USA, check if the therapist is licensed by the state’s regulatory board. Therapists may have different titles such as Licensed Professional Counselor (LPC), Licensed Clinical Social Worker (LCSW), or Psychologist (Ph.D. or Psy.D.). Accreditation varies by state, so make sure your potential therapist is registered with the appropriate organisation.
• It is perfectly acceptable to ask to see a therapist’s credentials or details of their training. If a therapist refuses to share this, treat it as a huge red flag! After all, honesty and transparency are the cornerstone of a good therapeutic relationship.

2. Specialisation:

• Identify therapists with expertise in treating your specific concerns. Some therapists specialize in areas like cognitive-behavioural therapy (CBT), trauma therapy such as EMDR, or couples counselling. There is no one-size-fits all, so researching different approaches to therapy may help you prepare.
• Many therapists offer a free introductory session, which is a great opportunity to ask about their therapy style and experience. If you have a specific mental health concern such as anxiety or depression, or need reasonable adjustments for a disability, you can look for therapists with relevant experience.

3. Referrals and Recommendations:

• Seek recommendations from trusted friends, family members, or healthcare professionals. Online platforms like therapist directories and review websites can also provide valuable insights.
• Pay attention to how comfortable you feel during the initial consultation. A good therapeutic relationship is built on trust, empathy, and mutual respect. If you spot any warning signs during the consultation, heed them!
• Consider logistical factors such as the therapist’s location, availability of convenient appointment times, and session fees. Some therapists offer remote sessions via video conferencing platforms, or one-off sessions focused on problem-solving as an alternative to ongoing therapy.

How will I know if my therapist is a good fit for me?

1. Therapeutic Approach:

• Consider whether the therapist’s approach aligns with your preferences and goals. Common therapy types include CBT, psychodynamic therapy, humanistic therapy, and mindfulness-based approaches, but as we’ve said, you may need to try multiple types to find what’s right for you.

2. Rapport and Comfort:

• Pay attention to how comfortable you feel during the initial consultation. A good therapeutic relationship is built on trust, empathy, and mutual respect.

3. Practical Considerations:

• Consider logistical factors such as the therapist’s location, availability of convenient appointment times, and session fees. Some therapists offer remote sessions via video conferencing platforms.

4 Trauma-informed

• A trauma-informed therapist is trained to understand and address the impact of trauma on all aspects of your well-being. This can involve using approaches that are more sensitive to the needs and experiences of people who have experienced trauma. Although this isn’t an essential requirement for some people, it can make a huge difference and we recognise that there is an ever growing need for trauma-informed care in our own client group and community.

Can I get therapy for free?

United Kingdom:

• Access to therapy through the National Health Service (NHS) may involve longer waiting times, but you can often self-refer for common concerns or find useful online support in the meantime.
• Private therapy options are usually paid upfront per session, and prices can vary depending on experience, training, and availability.
• Consider exploring charitable organisations, online and in-person support groups or low-cost therapy services if you’re worried about affordability.

Ireland:

• Public mental health services are available through the Health Service Executive (HSE), but demand often exceeds capacity. Private therapy is an alternative option, with some therapists offering sliding-scale fees based on income.

United States:

• Healthcare coverage varies widely, and not all insurance plans cover therapy. If using insurance, verify coverage and any out-of-pocket expenses you’d be expected to contribute. Many therapists offer sliding-scale fees or accept a limited number of pro bono clients.

Finding the right therapist is a personal journey, and it’s OK if you need to try more than one to get the therapy that’s right for you. Recognising what you need from a professional relationship and finding someone suitably qualified and experienced in that area is a great place to start, and it’s a collaborative process. If you both enter into your therapeutic relationship with willingness, transparency and respect, it can lead to a significant step forward in your journey of healing and self-discovery.