There's no single "right" therapy, the best fit depends on what you're going through and how you like to work. You're allowed to ask questions, try someone for a session or two, and change your mind. A good therapist will never make you feel rushed or judged.
The different types of therapy
Counselling
Talking · shorter-term
A safe, confidential space to talk through what's on your mind with a trained listener. Often shorter-term and a gentle first step, helpful for life events, grief, stress, relationships, or simply feeling overwhelmed.
CBT
Cognitive behavioural therapy
Practical and structured. Looks at how your thoughts, feelings and behaviour link together, and teaches tools to break unhelpful patterns. Strong evidence for anxiety, depression, OCD and phobias, and what the NHS most often offers.
Psychotherapy
Deeper · longer-term
A deeper, often longer-term exploration of how your past, relationships and unconscious patterns shape how you feel today. Good when difficulties feel rooted or longstanding.
Person-centred
Humanistic
Led by you, at your pace. The therapist offers warmth, acceptance and no judgement, helping you understand yourself and find your own way forward rather than giving advice.
DBT
Dialectical behaviour therapy
A skills-based therapy for intense emotions, self-harm urges and difficult relationships. Blends acceptance with change, teaching tools for distress tolerance, mindfulness and staying steady.
EMDR
For trauma & PTSD
Eye Movement Desensitisation & Reprocessing. Designed for trauma and PTSD, it helps your brain reprocess distressing memories so they feel less raw and overwhelming.
Couples & family
Relationships
Works with relationships rather than one person alone, helping partners or families understand each other, communicate, and move through conflict together.
Group therapy
Shared · guided
Healing alongside others facing similar things, guided by a therapist. Reassuring proof you're not alone, and a chance to feel understood and supported.
Qualifications & what they mean
In the UK, the title "therapist" isn't legally protected, so the safest sign of a properly trained professional is that they are registered or accredited with a recognised body. Look for a register that's accredited by the Professional Standards Authority (PSA), these are the main ones you'll see:
BACPBritish Association for Counselling & Psychotherapy
UKCPUK Council for Psychotherapy
BABCPFor accredited CBT therapists
NCPSNational Counselling & Psychotherapy Society
HCPCRegisters practitioner psychologists & arts therapists
BPSBritish Psychological Society
What to check when searching
- They're registered or accredited with one of the bodies above.
- They have experience with what you're going through.
- The cost is clear, ask about fees and any reduced or sliding-scale rates.
- The format suits you, in person, by phone, or online.
- You feel comfortable. Many offer a free first chat; it's okay to try a few.
- The practicalities work, how often you'd meet and their cancellation policy.
- Free & low-cost options exist, the NHS, charities and training clinics all offer them.
- If it's for a young person, check they have an up-to-date DBS check.
Where to book therapy
NHS Talking Therapies
Free therapy on the NHS in England (including CBT and counselling). You can refer yourself directly, no GP appointment needed, or ask your GP.
BACP, Find a Therapist
Search the official directory of qualified, registered counsellors and psychotherapists near you, filtered by what you need help with.
Counselling Directory
A large, easy-to-search directory of verified UK counsellors, with profiles, specialisms, fees, and online or in-person options.
UKCP, Find a Therapist
Find a registered psychotherapist or psychotherapeutic counsellor through the UK Council for Psychotherapy's own directory.
CBT Register UK (BABCP)
The official place to find an accredited CBT therapist, if you're specifically looking for cognitive behavioural therapy.
Mind, local services
Many local Minds offer free or low-cost counselling. Mind can also explain your options and how to access support near you.
What therapy is really like
Therapy is gentle, but it isn't always easy. Difficult emotions can surface as you start to talk about painful things, and for many people that eases as they and their therapist build trust. If things keep getting worse, or you feel unsafe or overwhelmed, talk it through with your therapist or your GP, the pace and the approach can be changed.
Strong feelings can come up
Tell your therapist or GP
Talking about difficult experiences can bring difficult emotions to the surface. If things feel like they're steadily getting worse, or therapy is leaving you overwhelmed or unsafe, raise it with your therapist or your GP, the pace or the approach can be changed.
Tired afterwards
Emotional & physical
A session can be deeply tiring. It's normal to feel drained, flat or emotional for a day or so. Be kind to yourself and try to leave a little quiet space afterwards.
Difficult memories surfacing
Give it time
Old feelings or memories may come up between sessions. Jotting them down to bring back next time can help you feel less alone with them.
Feeling exposed
It eases
Being honest with someone new can feel vulnerable or awkward early on. Trust usually builds over the first few sessions, it's okay to go at your own pace.
Shifts in how you relate
Worth noticing
As you understand yourself more, you may begin to want different things from the people around you. This is normal growth, even when it feels unsettling.
It's not a quick fix
A process, not a cure
Therapy rarely sorts everything in one go. Real change tends to come gradually, through turning up week after week rather than in a single breakthrough.
It takes time, and that's okay
Therapy is a journey, not a single appointment. Most people notice real change over weeks or months, not days, and that's completely normal. Giving it time, and turning up even when it feels hard, is exactly what allows the work to take hold. A few things that help you get the most from it:
- Go regularly, therapy works best with steady, consistent sessions, often weekly or fortnightly.
- Give it a fair chance, it usually takes a few sessions to settle in, and a little longer to feel the benefit.
- Use the time between sessions, reflecting, journalling or trying small things is where much of the change happens.
- Be patient with the dips, feeling wobbly at times doesn't mean it isn't working.
- Talk to your therapist, if something feels too much, too slow, or not right, say so; a good therapist will adjust with you.
- Stay safe, therapy should never feel unsafe. If you're really struggling between sessions, the crisis helplines on our Get Support page are there too.
You're not on your own with this 🤍
If things feel too heavy to wait for therapy to begin, you don't have to hold it alone. The crisis helplines and support services on our Get Support page are free, confidential, and there for you any time, day or night.