A Guide to Finding the Right Kind of Therapist and Therapy for You

Seeking help for your mental health is one of the bravest and most empowering decisions you can make. Whether you're struggling with anxiety, depression, grief, relationship issues or simply want to better understand yourself, therapy can provide invaluable support. But with so many different types of therapy and therapists out there, how do you know which is right for you?

Finding the right fit can make a significant difference in the effectiveness of your therapy. Just as you wouldn't choose a random pair of shoes and hope they fit perfectly, the same care should go into selecting a therapist and therapeutic approach. Here’s a practical guide to help you find the right match.

Understand What You Want Help With

Before diving into therapy options, take time to reflect on why you’re seeking help. Are you experiencing symptoms of depression or anxiety? Are you struggling with trauma, addiction, or self-esteem issues? Do you want help navigating a life transition or improving relationships?

Identifying your main concerns can help narrow down the type of therapy that may be most effective. For example, trauma-related issues may benefit from approaches like EMDR (Eye Movement Desensitisation and Reprocessing), whereas anxiety might be well-treated with CBT (Cognitive Behavioural Therapy).

Get to Know the Main Therapy Types

Here are some of the most commonly practised therapeutic approaches:

• Cognitive Behavioural Therapy (CBT): Focuses on changing unhelpful thought patterns and behaviours. Evidence-based and widely used for anxiety, depression, OCD and more.

• Psychodynamic Therapy: Explores how unconscious thoughts and past experiences, particularly from childhood, influence current behaviour.

• Humanistic or Person-Centred Therapy: Emphasises empathy, authenticity, and helping you realise your full potential. Often non-directive and supportive.

• Integrative Therapy: Combines elements of different therapy types to suit the individual client’s needs.

• Dialectical Behaviour Therapy (DBT): Developed for people with emotion regulation difficulties, especially those with borderline personality disorder.

• Couples or Family Therapy: Designed for improving relationship dynamics and communication patterns.

Each approach has its strengths. You may prefer a structured, solution-focused method like CBT, or a more exploratory style such as psychodynamic therapy. There’s no one-size-fits-all—what matters most is what feels helpful for you.

Consider the Therapist's Qualities

Therapist-client fit is one of the most important predictors of positive outcomes in therapy. When meeting with a potential therapist, consider:

• Do you feel heard and understood?

• Is the therapist non-judgemental and compassionate?

• Do you feel safe and comfortable opening up to them?

It's perfectly fine to try a session or two with a therapist before deciding if they're right for you. Don’t be discouraged if the first person you see doesn’t feel like a match—many people try out a few before they find the right one.

Look Into Credentials and Specialisms

In the UK, therapists can have different levels of training and qualifications. Look for professionals registered with reputable bodies such as the BACP (British Association for Counselling and Psychotherapy), UKCP (UK Council for Psychotherapy), or BABCP (British Association for Behavioural & Cognitive Psychotherapies). We are an NCPS approved agency (National Counselling and Psychotherapy Society).

Some therapists have special training in areas like trauma, eating disorders, LGBTQ+ issues, or neurodiversity. If you have specific needs, it may be helpful to find someone with relevant experience.

Practical Considerations

Also think about the logistics:

• Location: Do you prefer in-person therapy near home or work, or are you open to online sessions?

• Availability: Can you find a therapist who can see you at times that suit your schedule?

• Cost: Therapy can be a financial commitment. Some therapists offer sliding scale fees, and some services may be available on the NHS, though waiting times can be long.

Finding the right therapist and therapeutic approach is a journey. It’s okay if it takes time. What matters is that you keep moving forward, even if that means asking questions, switching therapists, or trying a different type of therapy. If you want to start your journey with us, please book an assessment.

Above all, remember: therapy is not a luxury—it’s a form of self-care and personal growth. With the right support, you can better understand yourself, build resilience, and live a more fulfilling life.