Getting started
How to choose a therapist who fits
The relationship with your therapist matters more than the method they use. Here is how to choose well.
Decades of research into what makes therapy work keep pointing to the same thing: the quality of the relationship between client and therapist. That is good news, because you are well equipped to judge it.
Start with the basics
- Qualified and registered. Check that they hold a recognised qualification and are licensed or registered with a professional body where they practise.
- Experience with your concern. Someone who works with anxiety, grief or couples every week will get to the point faster.
- Practical fit. Language, times, format and price all need to work, or you will stop going.
A quick guide to approaches
- CBT is structured and practical, with things to try between sessions.
- Psychodynamic therapy explores how your past shapes your present.
- Person-centred counselling offers open, non-directive space to think and feel.
- ACT and mindfulness-based therapy focus on values and on changing how you relate to difficult thoughts.
- EMDR is a structured method often used for trauma.
Many therapists blend several. You do not need to pick the method in advance. Describe what you want and ask how they would approach it.
Questions for an intro call
- Have you worked with people in a similar situation?
- How would you describe your style?
- What might the first month look like?
- How do we check whether it is working?
Trust your read
After the call, notice how you feel. Understood? Comfortable enough to be honest? A little hopeful? Those are the signals that matter. If it does not click after a couple of sessions, switching is normal, and a good therapist will support it.
This article is general information, not medical advice. If you are in crisis, please use the resources on our Get help now page.