A beginners guide to starting therapy - Answering the top FAQs
- 24 hours ago
- 4 min read
Starting therapy can feel overwhelming, especially if you’re unsure where to begin or what to expect.
Many people wonder how to find the right therapist, what costs to expect, and how to tell if therapy is working.
This guide answers the most common questions about starting therapy, helping you take confident steps toward better mental health.
How Do I Find a Therapist in the UK?
Finding a therapist who suits your needs is the first step. Here are some practical ways to start your search:
Use professional directories: Websites like the British Association for Counselling and Psychotherapy (BACP) or the UK Council for Psychotherapy (UKCP) list accredited therapists by location and specialty.
Ask your GP: Your doctor can refer you to NHS counselling services or recommend private therapists.
Consider your preferences: Think about whether you want face-to-face sessions, online therapy, or telephone counselling. Also, consider the therapist’s approach, such as cognitive behavioural therapy (CBT), psychodynamic therapy, humanistic therapy or Intergrative. Some approahces are more directive or solutions-based, others ar emoe about what is going on in the relationship.
Check reviews and credentials: Look for therapists registered with professional bodies and read client feedback if available.
Finding the right therapist may take time. It’s okay to meet a few before deciding who feels like the best fit - this should be encouraged by therapists you enquire with.
What Is Normal to Pay for Therapy in the UK?
Therapy costs vary widely depending on location, therapist experience, and whether you choose private or NHS services.
NHS therapy: Usually free but may involve waiting lists and limited session numbers.
Private therapy: Typically costs between £40 and £100 per session. In London and other large cities, prices can be higher - £60-£120 is more typical.
Sliding scale fees: Some therapists offer reduced rates based on income or financial hardship.
Session length: Most sessions last 50 minutes, but some therapists offer longer or shorter appointments at different rates.
Before starting, ask about fees, cancellation policies, and whether the therapist offers a free initial consultation. This helps avoid surprises and ensures therapy fits your budget.
How Will I Know If Therapy Is Working?
Therapy is a process, and progress can look different for everyone. Here are signs that therapy is helping:
You feel heard and understood: A good therapist creates a safe space where you can express yourself without judgment.
You notice changes in your thoughts or feelings: You might start seeing problems from new angles or feel less overwhelmed.
You develop coping skills: Therapy often teaches tools to manage stress, anxiety, or difficult emotions.
You feel more hopeful or motivated: Even small improvements in mood or behaviour count as progress.
Your therapist checks in on your goals: Regular reviews help track progress and adjust the approach if needed.
If you don’t feel any improvement after several sessions, discuss this openly with your therapist. Sometimes a different approach or therapist might be a better fit.
What Should I Expect in My First Therapy Session?
The first session usually focuses on getting to know you and your reasons for seeking therapy. Expect to:
Discuss your background and current challenges.
Set goals for what you want to achieve.
Learn about the therapist’s approach and confidentiality rules.
Ask any questions you have about the process.
This session helps both you and the therapist decide if you want to work together. It’s normal to feel nervous, but therapists are trained to create a welcoming environment.
How Long Does Therapy Usually Last?
Therapy length depends on your needs and goals. Some people find relief after a few sessions, while others continue for months or longer.
Short-term therapy: Often 6 to 12 sessions, focusing on specific issues.
Long-term therapy: Can last several months or years, exploring deeper patterns.
Review points: Many therapists schedule regular reviews to discuss progress and decide next steps.
Remember, therapy is flexible. You can pause, stop, or change your plan as needed. This will be discussed at time of starting therapy - and detailed in the contract you have with your therapist
How Do I Prepare for Therapy?
Preparing can help you get the most from your sessions:
Think about what you want to talk about or achieve.
Write down any questions or concerns.
Be honest and open, even if it feels difficult.
Set realistic expectations; change takes time.
Make sure you have a quiet, private space if your therapy is online.
What If I Can’t Afford Therapy?
If cost is a barrier, consider these options:
NHS services: Free but may have waiting times.
Charities and community groups: Some offer low-cost or free counselling.
University clinics: Training centres often provide affordable therapy with supervised trainees.
Employee assistance programs: Check if your workplace offers mental health support.
When Should I Seek Therapy?
Therapy can help with many issues, including:
Anxiety, depression, or stress
Relationship difficulties
Grief or loss
Trauma or abuse
Life transitions or decision-making challenges
You don’t need to wait for a crisis. Therapy can support personal growth and improve overall wellbeing.
