For many people, the decision to start therapy is a big one and it can be very difficult and disheartening when you start looking for a therapist. Often people simply google “therapist near me” which can be a good start, but not always a helpful approach when looking for the best fit.
Why finding the right therapist matters
Research consistently suggests that the quality of the therapeutic relationship is one of the strongest predictors of positive outcomes.
Ardito & Rabellino (2011) concluded that “the quality of the client–therapist alliance is a reliable predictor of positive clinical outcome independent of the variety of psychotherapy approaches and outcome measures.” (read paper)
When you are working with a therapist it is important that you feel heard and understood. In most cases, therapy involves a lot of talking and it can undermine your progress if your therapist is judgemental or can’t understand your perspective.
It’s a great idea to contact a few different therapists and consider who you feel you get along with best
What Qualifications Should a Therapist Have?
It may surprise you but counselling, psychotherapy, life coaching and even the title psychologist are not regulated in the UK. This creates a situation where anyone can set up as a mental health professional regardless of their qualifications.
For counselling and psychotherapy there are a few voluntary membership bodies who will check therapists qualifications and uphold clinical standards. The main ones in the UK are the BACP and the UKCP. There are many others but very few are recognised by the professional standards authority and so often have lower requirements.
The main membership bodies require at least a level 4 qualification to register and so are a good place to start. Therapists with degrees (level 6) or postgraduate degrees (level 7) are often eligible for accreditation (rather than registration) with the above bodies and are more often covered by insurance companies.
There are websites such as Psychology Today and Counselling Directory that only accept qualified therapists. They can be a great way to get started when looking for a therapist.
Qualifications don’t necessarily mean a therapist is a better match for you, however higher qualifications can mean a therapist is more specialised or able to offer a wider range of therapeutic approaches which can be tailored to you.
Consider what you want help with
There are a number of mental health issues that people approach counsellors and psychotherapists for and not every therapist will work with every issue.
Common reasons to approach a therapist are:
- Anxiety
- Depression
- Trauma
- Relationship difficulties
- Bereavement
- Workplace stress
- Low self esteem
More recently clients are looking for support with suspected neurodivergence such as late diagnoses of Autism and ADHD.
There are also more specialist issues that I work with, for example people who relate to eldest daughter syndrome, that people often find more difficult to find a therapist for.
Read more about eldest daughter syndrome
Therapists will often list on their website any additional training or specialisms they may have. You are also more than welcome to ask a therapist for a list of their qualifications and trainings attended since qualification.
Please note, if a therapist declines to work with a particular issue, this is not intended to make you feel bad or that your issue is too much. It is considered ethical best practice for a therapist to work within their capabilities and a great opportunity for you to find someone who can support you better.
Understanding Different Types of Therapy
One of the first things you may notice when looking for a therapist is the wide range of approaches available. Terms such as CBT, psychodynamic therapy, person-centred counselling, and hypnotherapy can feel confusing if you’re new to therapy.
The good news is that you don’t need to become an expert before choosing a therapist. Many therapists are trained in more than one approach and will tailor their work to your individual needs.
Here is a brief overview of some common therapeutic approaches:
Cognitive Behavioural Therapy (CBT)
CBT focuses on the relationship between thoughts, feelings, and behaviours. It helps people identify unhelpful patterns and develop practical strategies for managing challenges such as anxiety, depression, and stress. CBT is often structured, goal-focused, and practical.
Person-Centred Counselling
Person-centred counselling places the therapeutic relationship at the heart of the process. Rather than offering advice or solutions, the therapist provides a supportive, non-judgemental space where you can explore your thoughts and feelings at your own pace.
Psychodynamic Therapy
Psychodynamic therapy explores how past experiences, relationships, and unconscious patterns may be influencing your current thoughts, feelings, and behaviours. This approach can help develop deeper self-awareness and insight into recurring difficulties.
Integrative Therapy
Integrative therapists draw on a range of therapeutic approaches rather than working from a single model. This allows therapy to be tailored to the individual, combining different ideas and techniques depending on what is most helpful for the client.
Mindfulness-Based Approaches
Mindfulness-based therapies help people develop greater awareness of their thoughts, emotions, and physical sensations in the present moment. These approaches can be particularly helpful for anxiety, stress, and self-critical thinking.
Hypnotherapy
Hypnotherapy uses guided relaxation and focused attention to help create positive changes in thoughts, feelings, and behaviours. It is often used alongside counselling or psychotherapy and can be helpful for issues such as anxiety, confidence, habits, and stress management.
Which Approach Is Best?
There is no single therapy that is right for everyone. Different people respond to different approaches, and the relationship you have with your therapist is often just as important as the specific type of therapy they offer.
Rather than focusing solely on finding the “perfect” approach, it can be helpful to find a therapist whose style, experience, and personality feel like a good fit for you.
Look for a therapist who has experience with your concerns, uses an approach that suits you, holds appropriate qualifications, and most importantly makes you feel understood, safe, and comfortable enough to talk openly.
Signs You’ve Found the Right Therapist
Finding the right therapist isn’t about finding someone who has all the answers or never challenges you. In fact, therapy can sometimes feel uncomfortable as you explore difficult emotions or make changes in your life. However, there are some signs that suggest you’ve found a therapist who is a good fit for you.
You may feel:
- Heard, understood, and taken seriously
- Comfortable enough to be honest, even about difficult topics
- Respected rather than judged
- Safe to explore your thoughts and emotions at your own pace
- Challenged in a supportive and constructive way
- Hopeful that change is possible, even if progress feels slow
It’s also worth remembering that trust often develops over time. You don’t have to feel an instant connection, but you should feel that the relationship has the potential to grow.
Ultimately, one of the most important questions to ask yourself is: “Do I feel able to be myself with this person?” If the answer is yes, there’s a good chance you’ve found a therapist who can support your journey.
If you’re currently looking for a therapist, it can sometimes help to have a brief conversation before committing to sessions. I offer a free introductory phone consultation where we can talk about what you’re looking for, and you can get a sense of whether working together feels right for you. There is no pressure to continue it’s simply a chance to see if it feels like a good fit.
