Five top tips for finding the right therapist

Searching for a therapist can feel like a maze, maybe even a little scary. I’ve guided friends and family through this. Now I’m sharing my five top tips to help you find the right one for you.

If you’re looking to work with a therapist of your choosing, either through a direct or online search, or maybe your employee assistance programme allows you to choose from a selection of therapists read on.

Tip 1 – Start with What’s Weighing on Your Heart

The first question to ask yourself is what you want therapy for. Some examples of issues might be “my relationship with my long-term partner has ended and I’m feeling lost and overwhelmed by my life”, “I feel stressed all the time and struggle to fall asleep” or “I have so many responsibilities I’m trying to juggle alone and no time for myself”. I once had a friend who felt lost and overwhelmed when her children had all left home - she found a therapist specialising in life transitions, and it made all the difference.

Becoming clear on the main issue you want help with before starting your search for the right person to support you can help. Many therapists have specialties, such as, anxiety, relationship issues, loss or family challenges – areas where they have extensive experience and training in.  Specifying your issue in a search will guide you to specialists.

Note: you may have a general sense of unhappiness that is lingering, and not be able to pinpoint a specific issue. That's ok. Therapy is a space to explore your feelings and help see things more clearly.

Tip 2 – Get Real About Time and Money

Therapy is an investment in both your time and money.  Whilst single session therapy is available, most clients bring issues that need several sessions to explore their challenge and achieve their goal. 

Let's make sure it fits your life.

Ask yourself: “What format works best? In-person, online, phone, or email?”

 Here’s what to consider:

• Do I want a quiet space away from home?

• Can I guarantee privacy for online calls?

• What are my available days and times?

• What locations would suit me?

• What’s my budget per session?

Knowing which of these you are looking for will help narrow down your search.

Tip 3 – Find Your Therapy Match

Most people do start their search for a therapist on the internet. However, I would suggest first asking friends and family for recommendations. And look out for therapists who advertise in your local community, easing travel for meeting in-person.

A colleague of mine swore by a local therapist she heard about from her yoga teacher – approaching them felt less daunting than an online search.

Check the following for any professional you are considering:

1. Qualifications & Accreditation – Ensure your therapist is qualified and registered with a professional body such as BACP, UKCP, NCS or HCPC.

2. Experience with your concerns – Some therapists specialise in areas like trauma, neurodiversity, anxiety, relationships or couples counselling. Choosing a specialist can be beneficial.

3. Affordability & session fees – Check fees and whether the therapist offers sliding-scale rates, insurance coverage, or low-cost options.

My recommendation is to speak to at least two professionals and find out more about working with them before booking a first session.

Tip 4 - Decode the Therapy Styles

Therapists use various approaches like CBT, Humanistic, Psychodynamic, and others. Studies show the therapist-client connection drives success more than the method. Knowing the way you’ll be working can help your decision making.

Here’s what they mean:

• CBT - Focuses on changing negative thoughts and behaviours with clear, practical steps. It’s structured, goal-oriented, and focuses on practical strategies to manage issues like anxiety and depression. It may include tasks between sessions.

• Humanistic - Emphasises exploring your emotions and growth in a warm, accepting space. It’s about gaining self-awareness and unlocking your potential.

• Psychodynamic - Examines how past experiences shape your present, revealing hidden patterns for deeper understanding and healing.

Ask the therapist about their approach on an initial call to see what fits.

Tip 5 - Test the Waters with a Call

Many therapists offer an free initial consultation, either by phone or online. This will be a time for you to ask any questions you have and see how you feel talking to them.  They will want to understand what your needs are and what you hope to gain from therapy.  It’s a initial chance to assess if you’d be a good match for starting therapy.

Trust your gut feeling from the information you have gathered so far. I’ve heard from many people that they knew after one call they had found the right one because the therapist’s warmth shone through.

Finding the right therapist isn’t about a perfect match - it’s about a “good enough” fit. Follow these five tips and you’ll be ready to take that first brave step. Need a starting point? I’m here in Ealing, offering a free initial call to explore what you need. You’re on the right path!