What to look for when starting therapy

Starting therapy is a big step, and it’s completely natural to feel unsure about where to begin. Many people wonder what therapy will be like, how to choose the right therapist, or whether it will actually help. The truth is: choosing to seek support is already a meaningful act of care for yourself.

This guide walks you through the things that matter most when finding a therapist who genuinely feels like the right fit for you.

Understanding What You Need

Before you start looking around, it can help to pause and think about what’s brought you to therapy.

You might be navigating anxiety or low mood, coping with grief or relationship issues, or simply wanting a space to make sense of life. Whatever the reason, having a sense of your needs helps you choose someone who can support you well.

You might want to reflect on:

• Your goals: What would you like to change or understand better?

• Your preferences: Do you want someone more structured and practical, or more gentle and exploratory?

• Your style: Do you want individual sessions, or is family or couples work more appropriate?

You don’t need perfect clarity — that’s what therapy helps you uncover — but a rough starting point can be really useful.

Different Types of Therapy

There isn’t one “right” way to do therapy. What works for one person might not work for another.

Here are a few common approaches you might come across:

• Cognitive Behavioural Therapy (CBT): Focuses on thoughts, feelings and behaviours, often structured and goal-based.

• Psychodynamic Therapy: Explores patterns, past experiences and how they influence the present.

• Humanistic Therapy: Centred on your personal growth, self-awareness and lived experience.

• Dialectical Behaviour Therapy (DBT): Useful for managing intense emotions and building resilience.

• Integrative Therapy: Blends different approaches to suit you as an individual.

If you’re unsure, that’s okay — most therapists are happy to explain how they work and what that might look like for you.

The Importance of Qualifications and Experience

In the UK, therapists come from various training routes and memberships. What matters is that the therapist is qualified, ethically accountable, and trained to support you safely.

Look for:

• Membership with a recognised professional body (NCPS, BACP or UKCP).

• Training in the type of therapy they offer.

• Experience with the kinds of issues you’d like support with.

A good therapist will always be transparent about their background and happy to answer questions.

Practical Things to Consider

Therapy is an investment — emotionally, financially and in terms of your time. Practicalities matter more than people often realise.

Think about:

• Location or format: Do you prefer in-person therapy or the flexibility of online sessions?

• Availability: Does their schedule work with yours?

• Cost: What is the session fee? Do they offer any flexibility?

• Consistency: Can you realistically attend regularly? This is key for progress.

Choosing someone whose practical setup fits your life makes therapy much smoother and less stressful.

The Therapeutic Relationship — The Heart of the Work

Research consistently shows that the relationship between you and your therapist is the most important part of therapy — more than the model or technique.

Ask yourself:

• Do I feel listened to and understood?

• Do I feel respected and comfortable?

• Do I feel safe enough to be honest?

Many therapists offer a short introductory call. Use this time to get a sense of whether you “click.” If you don’t, it doesn’t mean anything is wrong — it simply means they’re not your person. Finding the right fit is essential, and it’s absolutely okay to try a different therapist.

Setting Realistic Expectations

Therapy isn’t a quick fix. It’s a process of understanding, healing and growth.

It may involve:

• Ups and downs as you explore difficult feelings

• Committing to regular sessions

• Reflecting between sessions

• Being honest with yourself

Change takes time, but many people begin to feel lighter, clearer and more grounded as therapy goes on.

Privacy and Confidentiality

Feeling safe is vital. Therapists in the UK work within strict confidentiality guidelines, which they should explain clearly.

You can ask about:

• How your information is stored

• Who has access to notes

• Privacy in online sessions

• What the legal limits to confidentiality are

Transparency builds trust — and trust is the foundation of meaningful therapy.

How to Begin Your Search

If you’re ready to start, here are some helpful places to look:

• Personal recommendations from people you trust

• Online therapist directories

• Local counselling services

• Your GP or health professional

• Private practices (like Liberty Talking Therapy) that provide clear information and offer initial consultations

Take your time. Reach out with questions. You’re allowed to be curious and selective.

When It Might Be Time to Try Someone Else

Sometimes you only realise a therapist isn’t the right fit once you’ve started. That’s normal. Signs you might need a change include:

• Feeling unheard or misunderstood

• Noticing a lack of progress over time

• Feeling uncomfortable with their approach

• Logistical or cost barriers

• Simply having a sense that it isn’t working

Choosing a different therapist is not failure — it’s you advocating for your wellbeing.

Final Thoughts

Starting therapy is a deeply personal and courageous step. You deserve to work with someone who feels safe, respectful and attuned to your needs. Whether you’re seeking support through difficulty or wanting space to grow, the right therapist can make a real difference.

If you’d like to explore working with Liberty Talking Therapy, you’re very welcome to get in touch. I’m here to answer questions and help you find a path that feels right for you.