Find a Therapist Near You

Therapy for growth is a practical investment in your development.

These signs suggest you may need professional input, especially if they persist or disrupt life:

• Low mood or loss of interest for ≥2 weeks; changes in sleep, appetite, or concentration³⁴
• Worry, panic attacks, obsessions/compulsions that impair functioning⁵⁶
• Trauma-related symptoms, e.g., intrusive memories, avoidance, or hyperarousal⁷
• Using alcohol/drugs to cope addiction or difficulty cutting back⁸
• Thoughts of self-harm or suicide or recent self-harm [read articles about self-harm]⁹
• Frequent physical symptoms, e.g., headaches, body pains, or fatigue without medical cause¹⁰

Click to see [Nearby depression therapists] [Local anxiety therapists] [Nearest trauma therapist]

You do not need to be “fully prepared.” Readiness means you want positive change and can engage for a fair trial.

Self-check

• Attendance: Can I attend regular sessions for at least a few weeks?
• Openness: Can I talk honestly (or try to)?
• Change: Do I want something to improve for me, my relationship, or my family?

If “yes” to any, you are ready enough to start. Motivation often grows during therapy.¹¹

Across bona fide therapies, i.e., established therapy traditions, differences are usually minor. Fit, goals, and therapist skill matter most.¹⁴

For some problems, certain approaches have stronger guideline support.¹⁵

Four factors consistently predict better outcomes:

• The relationship (alliance) - feeling understood, agreed goals, and a collaborative bond.²⁹¹²
• Methods matched to your needs - e.g., CBT for depression/anxiety/phobia. EMDR/TF-CBT for PTSD and trauma. TFP, MBT, DBT for personality.⁴⁷
• Active participation - attending consistently, putting in the work, engaging honestly, and providing feedback.¹²
• Cultural fit - respect for your values, language, and context.²

The main difference between clinical and ordinary problems is clinical problems usually last weeks, cause clear impairment, and meet diagnostic criteria, e.g., PTSD, depression, anxiety disorders.⁴⁵⁷

Everyday challenges are real and painful but don't meet diagnostic thresholds, e.g., parenting stress, work pressures, divorce, identity questions, burnout, study stress, life transitions.

Distress can also show up mainly through the body (e.g., pain, fatigue). This is recognised in current diagnostic systems and global clinical guidance.^{6, 8}

Read articles about: [ADHD] [psychiatry] [psychopathology] [stress] [sexuality] [sleep] [suicide]

It depends on the problem, your circumstances, and your symptoms. Use this as a planning guide and discuss with your clinician.

Therapy for young people includes the child or teen, their caregivers, and (when useful) school supports. Approaches with strong evidence include:

• Anxiety: Cognitive-behavioural therapy (CBT) is first-line for ages 6–18; medication can be added for partial response or preference.³³
• Depression: Stepped care with evidence-based psychotherapies is recommended; choice depends on severity and preference.³⁴³
• PTSD: Trauma-focused CBT or EMDR are first-line for children and adolescents.⁷
• Eating disorders: Family-based treatment is recommended for adolescents; guideline-supported psychotherapies for adults and older teens.²⁵³⁵

Caregiver involvement: For most child cases, therapists involve parents or caregivers; the amount depends on age, goals, and safety needs.⁸

Consent and privacy: Rules differ by country. Examples:

• UK: Young people can sometimes consent if judged “Gillick competent”; otherwise, parental consent applies.³⁶
• South Africa: From age 12, a child may consent to medical treatment if sufficiently mature; surgery needs parental assistance.³⁷
• India: Under the Mental Healthcare Act 2017, a minor’s “nominated representative” usually provides consent; Boards can appoint or change this if needed in the child’s best interests.³⁸
• Canada & Australia: “Mature minor” doctrines allow capable minors to consent; details vary by province/state/territory.³⁹⁴⁰

Both provide talking therapies. Training and legal status differ by country. Use the quick compare, then check local regulators.

Build your search like a sentence: “I want a profession who works with client group, helps with issues, and speaks language.” Keep only the filters that matter.

1. Start with your main concern (e.g., anxiety, depression, couples, child).
2. Add profession if relevant (psychologist, counsellor/psychotherapist, MFT, psychiatrist for meds).
3. Refine gently with preferences (language, identity, faith, modality) only if essential.
4. Watch the result count: if too few, remove the least important filters.
5. Shortlist 3–5 profiles and check:
   • Licence/registration (verify on the regulator’s register).
   • Experience with your concern (training + recent work).
   • Fit from how they describe their approach; book a brief intro call if offered.

Use this checklist and verify on the relevant register:

• Current licence/registration in your country or state, with a visible registration number and an active status on the regulator’s website.
• Education that fits the role: psychologists (master’s/doctorate + supervised practice), psychiatrists (medical degree + psychiatry), counsellors/psychotherapists (postgraduate training + supervision; statutory status varies).
• Specific experience with your concern in the last 2–3 years (training, caseload, supervision).
• Methods used that align with guidelines for your issue (see FAQs 2–3 for examples).
• Accountability: code of ethics, complaints process, and data privacy statement.
• Professional involvement: belong to professional associations, societies, and peer groups.

It can help. Research shows racial/ethnic/cultural matching tends to improve engagement and reduce dropout; effects on outcomes are mixed and smaller than the effects of a strong alliance and culturally responsive care.⁵⁹⁶⁰

What matters most is cultural competence: therapists who discuss identity and context, adapt methods, and show respect tend to help you build a better therapeutic alliances and outcomes.⁶¹²

Read articles about [race] [social justice]

Below is a quick reference grid of popular countries and cities. Click a country to see available locations.

Find relationship support in your country. Click a country to expand.

Find professionals who match your specific criteria or identity preferences. Click a country to expand.

The first session is an orientation and brief assessment. Think of it as a chance to say hello. Expect:

• Purpose & fit - why you’re seeking therapy, what you want from it, your expectations, and if they are for you.²⁹
• Informed consent - how therapy works, risks/benefits, alternatives, confidentiality and its limits, fees, and policies.⁶²
• Brief history - current concerns, relevant health/medication, supports, and any prior treatment.²
• Initial plan - agree near-term goals and next steps; schedule follow-ups.⁴

Many people notice early gains within 4–6 sessions. Larger changes often appear by ~12–20 sessions. Timelines vary with severity, attendance, and work between sessions. Review progress every few sessions and adjust if improvement is limited. Progress is rarely linear. Short setbacks are common as you work on difficult material; your trend over weeks and months matters more than any single session.^636413465

Coverage depends on your country and plan. Parity laws often require that mental health benefits, if offered, are not more restrictive than medical/surgical care. They do not guarantee unlimited sessions. Always confirm details with your insurer.

How to verify your benefits

1. Call the number on your card. Say: “I’m confirming outpatient psychotherapy benefits.”
2. Ask:
   • Do I have coverage for licensed psychologists/counsellors? In-network vs out-of-network rates?
   • Copay/coinsurance? Annual deductible? Any session limits or authorisations?
   • Are telehealth sessions covered?
   • Any exclusions or sub-limits for specific diagnoses or OPD psychotherapy?
   • How do I submit superbills for reimbursement if my therapist is out-of-network?

There are workable options. Ask about sliding-scale fees, group formats, local training clinics, public services, and lower-cost formats that still meet guideline standards.

Read about [costs considerations and budgeting] [finding more affordable therapy].

• Sliding-scale places: Many clinicians reserve income-based slots.⁷³
• Public services:
  • UK: NHS Talking Therapies are free; self-referral available.⁶⁸
  • Australia: Medicare Better Access rebates for up to 10 sessions per calendar year with a GP Treatment Plan.⁴⁷
  • Canada: Provincial plans cover psychiatrists/public clinics; private psychologists are funded via extended benefits.⁵²
  • South Africa: Community health clinics and hospitals provide mental health care; PMB protections ensure medical aid schemes offer limited cover for defined conditions.⁷¹
  • India: District Mental Health Programme offers government subsidised services.⁷²
• Training clinics: University psychology/psychiatry clinics offer reduced-fee therapy under supervision.⁷⁴
• Group and guided options: Group CBT/MBCT/psychotherapy are evidence-based and often cheaper.⁴
• Internet-delivered care: Structured, evidence-based teletherapy (online therapy) programs can be cost-efficient.⁶⁰
• EAP/Work programs: Short-term counseling via employers. Check confidentiality and limits before using.

How to ask about affordability

“I’m interested in working with you. Do you have any sliding-scale or lower-cost options, group formats, or longer/less-frequent sessions to fit my budget?”

Why do therapists charge for late cancellations?

Your session time is reserved exclusively for you. A late cancellation fee helps cover the therapist's time, as the slot often cannot be filled on short notice. Most therapists will explain their policy (e.g., 24-48 hours' notice) in the first session so there are no surprises.

How is payment handled?

Many independent therapists will ask for payment at the time of service via credit card or bank transfer. Others send an invoice or statement at the end of each month. This is a standard professional practice, similar to other healthcare appointments, and ensures your account stays current.

Therapists keep your information private. Law and ethics allow limited disclosures in specific situations. Your therapist should explain these before you begin and use the minimum necessary information if a disclosure is required.

Situations where disclosure may be permitted or required

• Immediate risk of serious harm to you or others.⁷⁵⁴¹⁷⁷
• Safeguarding/mandatory reporting, e.g., suspected child abuse or neglect.³⁷⁷⁸
• Court orders or other lawful requirements to disclose specific information.⁶²
• Consent to coordinate care or billing, e.g., sharing limited information with other providers whit concent.⁶²⁷⁷

Key jurisdiction notes

Therapists keep concise clinical and administrative records to guide care and meet legal/ethical standards. Typical items:

• Admin: contact details, consent forms, privacy notice acknowledgements, billing data.
• Clinical notes: brief summaries of themes, risks/safeguarding, interventions, plans; not verbatim transcripts.
• Treatment documents: assessments, goals/treatment plan, referrals, reports (if any), and progress updates.
• Communications: relevant messages or care-coordination notes (kept minimal and necessary).
• Recordings: only if you consent; purpose and storage are agreed beforehand.

Your rights (by region)

• United States: You can access copies of your “designated record set.” Psychotherapy notes have special protection and are excluded from routine access; releases use the minimum necessary rule.⁷⁵
• United Kingdom / EU: Health data is “special category” under GDPR. You can request access; limited exemptions apply (e.g., serious harm to others).⁷⁶
• Australia: You can request access and corrections via the Privacy Act (APP 12 & 13); limited refusal grounds apply.⁷⁷
• South Africa: Access and disclosures follow the National Health Act, POPIA, and HPCSA ethical rules.⁴⁵
• India: You can access basic medical records (Mental Healthcare Act 2017); exceptions apply.³⁸

How long are records kept?

Retention periods are set by national codes or regulators and differ by setting and client age. Examples:

• England (NHS settings): Retention follows the Records Management Code of Practice schedules.⁷⁹
• South Africa: HPCSA record-keeping guidelines set minimum retention and access principles for practitioners.⁴⁵
• Australia: Retention rules exist in state/territory laws and professional guidance; APPs require secure storage and appropriate disposal.⁷⁷

When you change providers, you can ask for copies or a summary to be shared. Fees for copying are regulated (country-specific).

Your therapist's primary duty is to protect your confidentiality. To do this, many won't acknowledge you in public unless you acknowledge them first. This isn't because they are being unfriendly; it's a professional boundary designed to protect your privacy completely.

Check for clear goals, a workable plan, and a good working relationship. Track small changes in daily life and review progress regularly.

Early signs (first 2–4 sessions)

• Fit and safety: you feel understood; goals and next steps are clear.²⁹
• Direction: you gain a shared explanation of the problem and what you will try between sessions.⁴

Ongoing signs (weeks 4–12)

• Small but steady gains in symptoms, coping, sleep, focus, or relationships.¹³
• Active collaboration: brief check-ins or measures, feedback on what helps, and plan adjustments as needed.⁶⁵

If progress is limited

• Raise it directly and review goals and method together.⁴
• Agree changes (e.g., frequency, focus, or modality) and monitor for improvement.⁶⁵
• If there is little or no improvement by ~8–12 sessions for common problems, consider a different approach or a second opinion.¹³⁴

Be active. Small habits compound.

• Be open and specific: name goals, preferences, and worries; adjust together as you learn what helps.¹²
• Practise between sessions: do agreed tasks (journaling, exposure, skills). Homework adherence is linked to better outcomes.⁸⁰⁸¹
• Give feedback: brief check-ins or measures every few sessions improve outcomes and reduce dropout.⁸²⁴
• Attend regularly: consistency matters; early gains often appear within a few sessions.¹³
• Fit therapy to your context: involve family/community if that helps; ask your therapist to adapt methods to culture and values.⁶¹²
• Remove barriers early: raise cost, travel, timing, or privacy concerns so you can problem-solve them together.⁴

Keep it short, you will cover more in the first session. Say what you want help with, your availability, and how you prefer to meet.

Helpful to include

• Main concern in 1–2 lines
• Preferred modality (in-person/online), days/times, language
• Any access needs (e.g., step-free, captions)
• Fee/coverage question if relevant (no clinical history needed)

Fit matters. It’s common to switch. Make the decision using clear signs and a simple process.

When to consider a change

• Poor fit: you don’t feel understood; goals are vague; conversations feel off-track.²⁹
• No meaningful gains after ~8–12 sessions for common problems, despite regular attendance.⁴
• Approach mismatch: the method feels wrong for you, or your preferences are not considered.⁸³
• Practical barriers: scheduling, location, fees, or privacy needs cannot be resolved.

How to switch well

1. Say what isn’t working and ask for an adjustment (focus, method, pace, between-session tasks).⁴
2. If you still prefer to change, request referrals and a brief transfer summary for the next clinician.
3. Verify credentials and book an introductory call with the new therapist (see FAQs 4–5.1).

Therapy ends when you've met the goals you set out to achieve, or when you feel confident in managing life's challenges on your own. A good therapist will discuss ending therapy with you, celebrate your progress, and help you plan for a successful conclusion. It's a positive and planned part of the process.

Use one or two fast-acting skills to lower arousal and anxiety. Keep it brief and repeatable.

• Paced breathing: inhale slowly, pause, exhale longer (e.g., ~5 breaths/min for 2 min).⁸⁵⁸⁶
• Cold-water dip/ice pack: on the face while holding the breath briefly (triggers dive reflex).⁸⁷
• Brief movement burst: 1–3 minutes of brisk walking, stairs, or push-ups (reduces state anxiety).⁸⁸⁸⁹
• Grounding: name 5 things you see, 4 feel, 3 hear, 2 smell, 1 taste (helps flashbacks).⁷

Therapy moves from immediate stabilisation to understanding triggers, strengthening coping, and reducing future risk. Expect a clear plan and close follow-up early on.

First 2–4 weeks

• Safety plan updated in-session; warning signs, internal and social strategies, crisis contacts, and steps to reduce access to means.⁹⁰⁹
• Rapid follow-up and coordination with primary care or psychiatry when indicated; review medications and substance use risks.⁹
• Monitoring of mood, sleep, stressors; brief measures or check-ins to track change.⁹

Ongoing work

• Targeted therapy for the drivers of the crisis (e.g., depression, PTSD, substance use, relationship strain) using evidence-based methods and pacing for safety.²⁹
• Relapse prevention: identify high-risk situations, practise coping, involve supportive people by agreement.⁹