How To Find the Right Therapist (Even If You Have No Idea Where to Start)
- Brainz Magazine
- Nov 10
- 5 min read
Written by Param Singh Sahni, Humanistic Therapist & Coach
Param Singh Sahni is a BACP-registered Humanistic Therapist, Trustee at the Metanoia Institute, and founder of The Work. He works privately, supporting people with their mental health needs and specializes in emotional resilience, grief, identity, and trauma-informed care rooted in compassion and social justice.
Have you been thinking about starting therapy but don’t know where to begin? Maybe you’ve heard of CBT, psychodynamic therapy, or seen the words "person-centred" thrown around, and you’re wondering what any of that actually means. The good news is, you’re not alone. Starting therapy can feel like stepping into a maze. With a little guidance, it doesn’t have to be overwhelming. Let’s walk through what you need to know to make an informed, empowered choice about the support that is best for you.
What do all these therapy terms mean?
Therapy comes in many shapes and sizes. Cognitive Behavioural Therapy (CBT) is one of the most widely known approaches. It focuses on challenging negative thought patterns and behaviours, often in a short-term, structured way. It's popular because it's measurable, brief, and has a lot of research behind it. But that doesn't mean it's the right fit for everyone.
Other approaches go deeper. Psychodynamic therapy explores your past, unconscious patterns, and long-held beliefs. Person-centred (PC) therapy is rooted in empathy, non-judgement, and seeing you as the expert on your own life. Humanistic therapy, which spans PC, Transactional Analysis (TA), and Gestalt approaches, focuses on self-development and creating a meaningful, authentic life. TA looks at how your ego states "child, parent, and adult" parts communicate with each other and in relationships with others.
Each style has its own rhythm, language, and feel. Some are more directive, some more reflective. What matters is what feels right for you.
Who can actually call themselves a therapist?
This can get confusing. In the UK, the terms "counsellor," "psychotherapeutic counsellor," and "psychotherapist" aren’t protected titles, meaning anyone can technically use them. However, reputable therapists usually train for several years and register with professional bodies like the BACP or UKCP.
A psychotherapeutic counsellor typically completes three to four years of training, including 150+ hours of clinical practice. A psychotherapist will have even more advanced training, often including a master's degree and at least 350+ hours of supervised clinical experience, alongside a raft of other learning and practical work. If you're unsure about someone's credentials, ask them. Any good therapist will be happy to explain their background, training, and ethical practice.
How do I know if therapy will help me?
You don’t need to be in crisis to benefit from therapy. Maybe you’re just feeling off, restless, or stuck. Maybe you’re having trouble sleeping, or you keep getting into the same arguments. You might be wondering why you keep dating the same type of person. Or why you still think about that one conversation from ten years ago.
Therapy gives you space to slow down, make sense of your story, and start to make different choices. Some people come for a few months, others stay for years. It’s not about being "fixed." It’s about growing into who you are.
What does humanistic therapy actually feel like?
Humanistic therapy (my own specialism) is about seeing you as a whole person, not a diagnosis, not a collection of symptoms, but a living, breathing human with a story that deserves to be heard. It's rooted in empathy, respect, and the belief that you already have the inner resources to heal.
Rather than give advice, a humanistic therapist might ask, "What do you feel in your body when you say that?" or "What part of you believes that message?" It's an invitation to come home to yourself.
How much does therapy cost?
Prices vary. In London, therapy can range from £60 to £120 per session, depending on experience. Many therapists offer concessions for students, low-income clients, or those out of work.
You can also look for low-cost options where advanced trainee therapists offer sessions at a reduced rate (like Metanoia Counselling and Psychotherapy Service), or community-based services like Ealing Abbey. Free Psychotherapy Network is another good resource to search for support near you.
Where do I start?
Start with a free introductory call. Many therapists offer a 15-20 minute chat (phone or Zoom) where you can ask questions, see how it feels, and decide whether to book a session. It’s a great way to get a sense of their style, tone, and approach.
Don’t be afraid to ask:
What modality/approach do you work in?
Where did you train?
Do you offer concessions?
Have you worked with people like me before?
Your therapist doesn’t have to look like you, sound like you, or share your identity, but it can help you to feel seen, or be an important consideration for you. Sometimes, the person who ends up helping you most won’t be the one you expected. (In my case, my first therapist was nothing like me on the surface, and he held space that helped me feel deeply understood.)
What if it doesn’t feel right?
You’re allowed to change therapists. Sometimes it takes a few tries to find the right fit. Trust your gut. Therapy should feel safe, not necessarily comfortable all the time, but safe.
Also, just because someone else swears by their therapist doesn’t mean they’ll be right for you. This is about your journey.
What if I don’t know what I want to talk about?
That’s okay. Some people come to therapy with a clear goal. Others show up with a feeling. A dream. A question. Therapy can be a space to work out what the real questions even are.
Sometimes we seek therapy not because something is "wrong," but because something is ready to grow.
Final thoughts (and where to go next)
You deserve support that feels right for you. Whether you’re exploring humanistic therapy, CBT, or something else entirely, your healing doesn’t need to fit into someone else’s framework.
Start with curiosity. Ask questions. Trust yourself.
If you want to connect, I offer a free 20-minute introductory call to see whether we might be a good fit. You can find me on Instagram, on Linktree, or at Humanistic Counselling & Psychotherapy.
You can also explore directories like Counselling Directory or BAATN to find someone aligned with your values, culture, or worldview.
Your healing starts with one small, giant, courageous step.
Visit my website for more info!
Read more from Param Singh Sahni
Param Singh Sahni, Humanistic Therapist & Coach
Param Singh Sahni is a BACP-registered Humanistic Therapist and Trustee at the Metanoia Institute. He is the founder of The Work, a platform dedicated to supporting the mental health of men of colour through vulnerability, connection, and culturally sensitive care. With nearly a decade of experience, he has supported people through life’s challenges related to addiction, behavioural patterns, and relational difficulties. He also works privately with individuals navigating grief, identity, emotional regulation, and life transitions. His approach is rooted in compassion, justice, and creating spaces where people feel seen, heard, and supported.
