How to Choose the Best Therapist for Your Individual Needs

Taking the first step to reach out to a therapist can feel daunting. Sometimes, we look for a therapist when we’re feeling lost, looking for clarity, or wanting to work towards a specific goal. Often, we start looking for a therapist when we are at our lowest or most anxious. Your friend's recommended therapist may not be the right therapist for you. This can make searching for a therapist challenging when you just want to start the work as soon as possible. I wanted to write this page to provide some extra information which could help you choose the best therapist for your individual needs.

Take a moment

Before you start looking, it might be helpful to take a deep breath and allow yourself to focus on what you want. Since there are so many therapists out there, having a little more information will undoubtedly help you to narrow down your search. You might already have an idea of certain qualities you want in your future therapist, such as their level of experience. It might also help to think about the following:

What type of therapy will be most helpful for me?

Do you want to concentrate on the here and now, or to make sense of how the past has influenced your thoughts and behaviours today? There are lots of different modalities in the counselling and psychotherapy world - this article from the BACP might help you to understand some of the different approaches, and to know what you want to get out of the experience.

• As an integrative therapist, I tailor my approach to each individual client, taking into account their unique experiences, preferences and needs. Central to my practice is patterns of relating - how you relate to others, your past, and the world around you. I pay special attention to the connection between the mind and body, and often bring in breathing techniques for my clients to try. My work is grounded in psychodynamic, existential, and person-centred theories, with a holistic and creative approach.

How much do I want to pay?

Counselling can be a big investment, but it can also be incredibly transformative. It's important to have an idea of how much you are able to pay for your sessions, so that you are still able to have a good enough balance with your other living costs. Private therapists generally offer regular sessions which take place weekly, fortnightly or even monthly - personally, I tend to have weekly sessions with my clients means paying a certain amount for therapy each month.

There are some fantastic affordable or low-cost agencies out there - I'm very happy to send you some information on a few of these if needed. Many therapists (including myself) will also keep a few slots available at a lower rate for those who need it - some might have a sliding scale too. You may be able to access counselling free of charge through your GP or through a charity for people going through particular experiences, but this can sometimes come with a bit of a waiting list.

To be online, or not to be online?

Online and in-person therapy are both great options, and research has found both to be as effective as each other. Your decision will probably come down to the experience you want from therapy, your existing commitments, and personal preference.

Seeing a therapist remotely offers lots of benefits, particularly in flexibility and accessibility. You can have your session in your lunch break on a WFH day, chilling on your comfy sofa. It might feel easier for you to open up online, and for some who have anxiety meeting new people, it can help to make the experience feel more inviting. You also aren't limited to having to choose a therapist who is local to you. It's a fantastic option for someone who works remotely, travels a lot, or lives nomadically - or even just for someone who has a busy life!

• If the thought of having online therapy makes you feel nervous, I'd like to help. Whether it's tech troubles or wondering if this is your cup of tea, I'm always happy to meet for an initial session where we can chat through these worries. I have lots of experience working online and have supported many people to feel more comfortable and confident in virtual meetings.

In-person therapy comes with more non-verbal communication for your therapist to attune to - this can help with building that initial chemistry and rapport with your new therapist. Some people also enjoy the routine of the journey to and from their therapy sessions every week, giving them that extra time to reflect on their week or what they want to bring to their next session.

Searching for a therapist

As soon as you start your searching online, you will see there are lots of therapists out there to choose from - slightly overwhelming perhaps... How are you supposed to choose just one?!

One thing you can do to narrow down your search is to check out therapist directories. These platforms tend to require a therapist to have certain qualifications or to be members of a recognised counselling or psychotherapy organisation before they can list their services. You will also have the option to 'Refine' your search by location, therapeutic approach, online/in-person, affordability, and more. Some of the main online directories in the UK include Psychology Today, BACP's Therapist Directory, UKCP's 'Find a Therapist', and Counselling Directory.

You may also be looking for a therapist who specialises in a specific area - there are often directories for this too. For example, the Pink Therapy Directory of LGBTQIA+ Therapists & Counsellors, or the Black, African and Asian Therapy Network (BAATN).

It's important to be diligent in your search - counselling and psychotherapy in the UK is not a regulated profession, so there may be therapists advertising their services who haven't undertaken training. To become a trained counsellor or psychotherapist in the UK, professionals should follow a training route which can take three or four years before they qualify. Generally, it will help your search to look for a therapist who has undertaken training, is a member of a recognised counselling or psychotherapy body, and works within their membership body's Code of Ethics.

• To illustrate, I have nearly five years of counselling and psychotherapy training under my belt through CPCAB (Counselling and Psychotherapy Central Awarding Body) qualifications. I was required to work as a trainee therapist during my studies for at least 100 client hours before qualifying. I am a member of the British Association for Counselling and Psychotherapy (BACP) and follow their Ethical Framework in my practice - being a registered member of the BACP also means I need to undertake at least 30 hours of Continued Professional Development each year.

What next?

You may have found a few different therapists who seem like they match what you’re looking for – now what? Private therapists often offer an initial session at a reduced cost. Some may offer a free ‘getting to know you’ chat as well, which can be a good option for those on a budget. Those chats will usually not go into too much depth, and will be more focused on connecting and seeing how you get on together.

You might meet with one therapist and feel like it is the right match straight away. The chemistry is good, you feel comfortable and able to talk to them pretty quickly, and the level of rapport starts building from the offset. If you choose to work together, you might feel happy agreeing to a set number of sessions or to work on an open-ended basis. You might also decide to work together for a few sessions to begin with, to see how it feels. Starting with about six sessions can be a helpful amount to go for if you want to go down this route – it’s a good amount of time to see how the therapeutic relationship develops, to help you open up on a deeper level, and start to be able to talk about things that may have initially been difficult to approach.

You might like to meet with a few different people from your list before you make any decisions. This is completely okay to do, in fact I encourage people to do this. It’s important you find the right person for you and the experience you want to have in therapy.