It’s no secret that many of us are struggling with our mental health: in 2023, mental health services in England received a record five million referrals – up 33 per cent from pre-pandemic levels in 2019 – with the number of people in contact with mental health services steadily rising.
In light of this, it tracks that more and more of us are keen to find a therapist. But it can be difficult to know where to begin if you’re only just starting out on your therapy journey. There are thousands of different therapists out there, each with their distinct style and unique set of skills, and it’s easy to feel overwhelmed at the prospect of having to sift through them all and decide on who’s the right one for you.
But don’t fret: here, we’ve gathered some handy tips to help you navigate finding your ideal therapist.
The cost of therapy can vary quite a lot, depending on where you are, your therapist’s skill level, and the type of therapy you need. Cognitive behavioural therapy (CBT) on Harley Street will set you back by around £200 to £500 per session, but some online counselling services offer 50-minute sessions for £25.
In general, the average cost of seeing a counsellor is £40 to £70 for a 50-minute session, while seeing a psychotherapist or CBT therapist (who have more specialist training) can range from around £60 to £100 for a 50-minute session.
If these costs are prohibitively expensive for you, don’t abandon the idea of therapy just yet: there are still other options. Many therapists offer reduced rates for students, young people, or anyone on a low income, so it’s always worth keeping an eye out for therapists who advertise these sorts of discounts.
Of course, you can always access talking therapy for free via the NHS too (it’s worth noting that NHS waiting times for counselling can vary, but as a general rule you should be seen within six weeks).
There are many different types of therapy. Some, such as CBT or dialectical behaviour therapy (DBT), are focused on relieving the symptoms of poor mental health by helping us recognise and break out of unhealthy thinking patterns and behaviours. Others, like psychodynamic psychotherapy, help us to understand how our childhood experiences have shaped us into the people we are today. It’s worth taking some time to reflect on what you would like to get out of therapy and considering which therapy style would best suit you.
Plus, if there’s something specific you’d like to work through – grief, addiction, an eating disorder, or an experience of abuse, for example – it’s worth finding a therapist with expertise in these areas.
Don’t just assume someone’s legit because they have over 100,000 TikTok followers and use the word ‘boundaries’ a lot
Sometimes our mental health problems can stem from our complex childhoods or our experiences of being marginalised. Finding a therapist who really understands your identity and shares a similar cultural background to you can help you to instantly feel heard, understood, and seen. Plus, nobody wants to open up to their therapist about their experience of racism, sexism, transphobia, or homophobia just to be gaslit into believing it’s ‘all in your head’.
Of course, having a shared background does not guarantee that you and your therapist will hit it off. Nor is it impossible to find a therapist who works for you with a completely different background to your own. But it’s worth being mindful of the ways in which your identity might have shaped who you are, and how important it is for your therapist to recognise that.
There are pros and cons for each side here. Many people swear by face-to-face sessions and argue that you’re able to connect with your therapist better (and them with you) if you actually see them in real life. You’re also afforded a bit more privacy if you see a therapist in-person; if you’re in their office, there’s no need to worry about your nosy flatmate listening in on you weeping about the state of your relationship with your mum.
But it might make sense to opt for the virtual option if you’re looking to save money (as online sessions are often cheaper) or if you’re strapped for time. You might also feel more at ease opening up to someone within the comfort of your own home. Plus, if you suffer from particularly debilitating social anxiety, the idea of remote therapy might be more appealing than face-to-face (for your initial sessions at least).
Ultimately, dozens of studies have shown that online therapy is as effective as in-person therapy – so the decision is all yours.
In recent years, therapy has become big business – and while on the one hand it’s great that the stigma surrounding therapy is slowly being eroded, on the other it’s fair to say that the therapy boom has spawned a lot of untrained quacks looking to make a quick buck.
Once you find a therapist you’re interested in, check to see if they’re in the directory of a professional therapy association such as BACP, BPS, UKCP, NCS and BABCP. Don’t just assume someone’s legit because they have over 100,000 TikTok followers and use the word ‘boundaries’ a lot.
Starting therapy can be daunting, but if you think therapy is the right option for you then it’s best to get the ball rolling as soon as possible. Don’t rush, of course, and there’s no need to opt for the very first therapist you clap your eyes on. But don’t fret too much about finding the most perfect therapist in the whole world – as long as they’re qualified and you feel comfortable talking to them, you can’t go far wrong.
