Making the decision to see therapy is a real positive step in anyone’s life. It’s a recognition that your mental health isn’t quite right and you have a problem that you want to get on top of.
That could be struggling with addiction, trying to process trauma, living with anxiety or any other form of mental health issue. However, with so many types of therapy available it can be a little difficult to know where to start.
Finding the right fit for you is so important in getting the right experience from therapy, while you also need to consider things like cost and your outside life, such as work and family. It is doable though, and you can find something that perfectly suits your needs. But how? Well, that’s the question.
If you’re considering therapy but you’re unsure where to start, here are five tips to finding the right course of it for you…
Understand Your Goals for Therapy
Before exploring the various therapeutic options, take some time to reflect on what you hope to achieve from therapy. Are you looking to address a specific issue, such as anxiety, depression, addiction, or trauma? Or are you hoping to gain a better understanding of yourself and improve your general emotional wellbeing?
For example, if you are dealing with specific behavioural issues or thought patterns, Cognitive Behavioural Therapy (CBT) might be a good fit, as it focuses on identifying and changing unhelpful behaviours and beliefs.
If you’re struggling with past trauma, you may benefit from Eye Movement Desensitisation and Reprocessing (EMDR) or trauma-focused therapy. Understanding your goals can help narrow down the most appropriate types of therapy for your situation.
Research Different Types of Therapy
Familiarising yourself with the various therapeutic approaches can provide valuable insight into what might work best for you. Some common types of therapy include:
- Cognitive Behavioural Therapy (CBT): Focuses on changing negative thought patterns and behaviours; often short-term and goal-oriented.
- Psychodynamic Therapy: Explores unconscious patterns, early experiences, and emotions to understand current difficulties.
- Person-Centred Therapy: Emphasises empathy, acceptance, and unconditional positive regard to support personal growth.
- EMDR (Eye Movement Desensitisation and Reprocessing): Often used for trauma, helping individuals process and reframe distressing memories.
- Interpersonal Therapy (IPT): Focuses on improving relationship skills and addressing interpersonal issues.
- Dialectical Behaviour Therapy (DBT): Combines CBT techniques with mindfulness to address emotional regulation, often used for borderline personality disorder and self-harm.
Each approach has its strengths, and some therapists may use an integrative style, combining elements from multiple methods to best meet your needs.
Consider Practical Factors
In addition to the type of therapy, practical considerations will play a role in determining the right fit. Think about:
- Availability: How soon can you begin sessions? Are there waiting lists?
- Location: Is the therapist based near you, or do they offer online sessions?
- Cost: Can you afford private therapy, or are you eligible for free or subsidised therapy through the NHS or charities? There are lots of options out there, from affordable drug rehab cost to support and payment plans from therapy centres themselves.
- Frequency and Duration: How often would you like to meet, and for how long?
Balancing these practicalities with your therapeutic needs can help you choose an option that is both accessible and sustainable.
Speak to a Professional
If you’re feeling unsure, speaking to your GP or a mental health professional can be incredibly helpful. They can assess your situation, provide recommendations, and refer you to suitable therapy services.
Additionally, many therapists offer an initial consultation or assessment session. This is a good opportunity to ask questions, discuss your goals, and get a sense of whether their approach feels comfortable for you. Remember, the therapeutic relationship is a key component of successful therapy, so it’s important to find someone you feel safe and supported with.
Be Open to Adjusting Your Approach
Finally, it’s perfectly normal to try a particular type of therapy and realise that it’s not quite the right fit. Therapy is a deeply personal process, and what works for one person may not work for another. If you’re not seeing the progress you hoped for, don’t be afraid to discuss this with your therapist or explore alternative approaches.
Flexibility and open communication can lead you to the most effective therapy for your individual needs.