Taking the leap to start therapy is one of the most empowering decisions you can make. It’s a step toward understanding yourself, healing, and improving your mental health—but let’s be honest: finding your first therapist can feel super overwhelming. Where do you even start? How do you know if someone is the right fit? And what if it’s awkward?
Don’t worry—we’ve got you. This guide breaks it all down, so you can confidently take your first step toward therapy.
1. Figure Out What You’re Looking For
Before diving into a sea of therapists, get clear on what you need. Are you dealing with anxiety? Navigating a breakup? Working through past trauma? Therapists often specialize in certain areas, so knowing your focus will help narrow your search.
Consider what kind of support you’d prefer:
- Do you want someone who listens empathetically or someone who offers actionable strategies?
- Would you feel more comfortable with a therapist who shares your cultural background or life experiences?
- Are you open to in-person sessions, or would virtual therapy suit your lifestyle better?
Having an idea of your preferences is the first step to finding your match.
2. Decide What’s in Your Budget
Therapy is an investment in yourself, but it’s important to find something sustainable for your budget. Prices can vary widely, so here’s the breakdown:
- Private Therapy: Sessions can range from £40 to £120 (or more) in the UK, depending on the therapist’s experience and location.
- Insurance or Workplace Benefits: Check if your health insurance or employee assistance program covers therapy. Many do!
- Low-Cost Options: Community centers, universities, and charities often offer sliding-scale fees or free sessions for those in need.
Don’t let cost hold you back—there are options for every budget.
3. Start Your Search
Now that you know what you’re looking for, it’s time to start the hunt. Here’s where to look:
- Online Directories: Websites like Psychology Today or Counselling Directory let you filter therapists by specialty, location, and budget.
- Referrals: Ask friends, family, or your GP if they know of any great therapists. Personal recommendations can go a long way.
- Social Media: Many therapists have Instagram or LinkedIn profiles where you can get a sense of their vibe and approach.
Take your time browsing profiles—it’s okay to be picky. You’re looking for someone you feel you could trust.
4. Check Their Credentials
Therapy isn’t just about finding someone who’s nice; it’s about finding someone who’s qualified. In the UK, look for therapists registered with organizations like the British Association for Counselling and Psychotherapy (BACP) or the UK Council for Psychotherapy (UKCP). These certifications ensure your therapist is legit.
5. Book a Consultation (And Trust Your Gut)
Many therapists offer a free initial consultation so you can get to know them before committing. Use this time to ask questions:
- What’s their approach to therapy?
- How do they usually work with clients who have similar concerns to yours?
- What’s the structure of their sessions?
Most importantly, check in with yourself: Do you feel safe and understood? Building trust with your therapist is crucial, so listen to your instincts.
6. Be Patient With the Process
Finding the right therapist can take time, and that’s okay. It’s perfectly normal to try a few therapists before finding one who clicks. If your first session feels a bit awkward, don’t worry—relationships take time to build, even in therapy. But if you consistently feel like it’s not working, don’t hesitate to move on. This is your journey, and you deserve the right support.
7. What to Expect From Your First Session
Your first session is about laying the groundwork. You’ll talk about why you’re seeking therapy, your goals, and your therapist’s approach. It’s also a chance for you to ask questions and make sure you feel comfortable moving forward. Remember, it’s okay to be nervous—it’s a new experience, and your therapist understands that.
Therapy Isn’t About Having It All Together
Starting therapy doesn’t mean you’re broken or weak—it means you’re taking charge of your mental health, and that’s a brave and powerful thing to do. Whether you’re seeking clarity, healing, or just someone to talk to, therapy is a space that’s entirely yours.
So, take a deep breath and start the search. You’re one step closer to understanding yourself better—and that’s a journey worth taking.