Finding therapy can feel overwhelming if it’s your first time. You might feel unsure about where to start or who to turn to. But the right therapist can help you feel more grounded, supported, and in control.

What should I look for in a therapist?

When you’re finding therapy for the first time, it helps to know what to prioritise:

• Listening style: Do they feel attentive and patient? You should never feel rushed or judged.
• Approach: Some therapists follow a structured method, while others take a more open-ended route. Choose what suits your pace.
• Availability: Check if they offer sessions that fit your routine. This makes it easier to stay consistent.
• Format: Consider if online therapy or in-person sessions feel more accessible or comfortable for you.

Many people feel more at ease with online therapy. It offers privacy and flexibility. Services like Choose Therapy let you browse multiple therapist profiles and select someone who suits your needs. You can view their full list of therapists here.

Think about what kind of setting you prefer some people feel more open at home, while others prefer face-to-face interaction. Consider your communication style and how comfortable you are with video calls. These small preferences can make a big difference when finding therapy that truly suits you.

Where can I start when finding therapy for the first time?

Here are a few practical places to begin:

• Use directories like BACP or Counselling Directory to filter by location, issue, and approach.
• Ask your GP if they can recommend someone locally or explain your options.
• Try services that offer introductory assessments. For example, Choose Therapy’s £20 initial session gives you a chance to talk to a skilled therapist before deciding on ongoing support.

You can also check their session fees for a breakdown of costs, including concessions.

Many people find it helpful to read therapist bios in detail. Look for someone who works with your specific challenges such as anxiety, low mood, or self-esteem and who describes a style that fits your personality. This step is essential when finding therapy that matches your needs.

What are the most common first-time therapy concerns?

First-time clients often worry about:

• Not knowing what to say
• Feeling too emotional or not emotional enough
• Wondering if therapy will help
• Feeling unsure about trusting someone new

Many people feel this way at first, and it’s something therapists are familiar with. You don’t have to plan out what you’ll say. Most people start with whatever’s on their mind.

It’s also okay if you feel awkward or unsure in the first session. Therapy is a new experience, and part of the process is learning how to open over time.

What questions should I ask a therapist in my first session?

Your first session is about exploring fit. You can ask:

• How do you usually work with clients?
• What happens if I’m unsure about what to say?
• How do you decide what to focus on?
• What if I want to change therapists later?

These questions give you insight into their style and how your sessions might progress.

You might also want to ask about confidentiality, how progress is tracked, or how flexible their schedule is if things change. Feeling informed helps you feel more confident moving forward in your journey of finding therapy.

Which types of therapy are best for beginners?

When you’re finding therapy for the first time, understanding the types can help:

• Cognitive Behavioural Therapy (CBT): Often used for anxiety and depression, it focuses on changing thought patterns and behaviours.
• Person-Centred Therapy: Emphasises empathy and gives you the lead to set the pace.
• Psychodynamic Therapy: Looks at how past experiences shape current feelings and responses.

Each type has benefits. Many directories, including Choose Therapy, allow you to filter by therapeutic approach.

You don’t need to decide on a type right away. Some therapists combine techniques depending on what works best for each client. Your first few sessions can help clarify which approach fits your needs.

How do I know if my therapist is right for me?

Some signs that therapy is working for you include:

• You feel listened to and understood
• The therapist supports your pace and priorities
• You’re able to talk through difficult topics
• Sessions help you reflect and make sense of things

If it doesn’t feel right after a few sessions, it’s okay to look elsewhere. Choose Therapy allows you to view all therapists and explore other options.

It’s common to try a few therapists before finding the right one. Pay attention to how you feel after each session. Do you feel lighter, clearer, or more hopeful? If not, you might benefit from a different fit. Taking your time while finding therapy is a healthy and important part of the process.

What if I’m worried about therapy costs?

Therapy can feel out of reach financially, but options exist. If you’re finding therapy difficult to afford, you can look for therapists who offer sliding scale fees or check if universities provide access to trained students offering support.

Some people also use short-term therapy as a cost-effective option. Even six sessions can help you work through specific challenges and learn useful tools for daily life.

At choose Therapy our prices are low in line with our goal to make quality therapy affordable for all.

Why don’t I feel better after starting therapy?

Therapy doesn’t always bring immediate change. It’s normal to have weeks that feel more productive than others. Progress often comes gradually, and setbacks are part of learning more about yourself.

If you’re not sure about your progress, bring it up with your therapist. They can shift the focus of your sessions or explore different approaches.

Therapy can feel like hard work at times, but it often leads to more clarity and resilience over the long term. Be honest about how you’re feeling. It’ll helps your therapist support you better.

Getting started on your terms

You don’t need to rush or have everything figured out. You can begin slowly, ask questions, and see how you feel over time. There’s no one right way to start. Finding therapy that suits your needs means going at your own pace.

To begin, you can book a £20 assessment with Choose Therapy. You’ll talk to a caring therapist who will help you understand your options and decide what feels right.