How To Get Therapy: UK Options for Counselling and Psychotherapy
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Along with a rise in mental health problems in the UK, the popularity of mental health therapy has increased, too. More people are seeking this type of support for their mental and emotional well-being through private practices, NHS services, and independent therapists operating on a website platform. If you live in the UK, you may be wondering how to find a therapist. In this article, we’ll cover what therapy is, offer advice on different ways to connect with a provider in the UK, and provide a brief overview of a few common approaches to psychological therapies.
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What are talking modalities, or talking therapy sessions?
Talk therapy is a form of mental health treatment and emotional support that can involve talking with a trained therapist. They’ll guide their client through an exploration of their emotions and challenges in an effort to address symptoms, build resilience, and understand themselves better. Therapists must be trained and accredited by a professional body in order to practice mental health therapy.
Who can benefit from seeing a therapist?
Tools and skills you may learn in therapy
Beyond assessments and talk therapy, mental health professionals also teach coping skills and provide tools for clients to use between sessions. For example, they might teach deep breathing exercises and relaxation techniques to those struggling with anxiety. Journaling can help cultivate mindfulness and awareness of thought.
Some therapists offer eye movement desensitization therapy (EMDR), a specialized form of treatment for those coping with trauma. In EMDR, the client coordinates bilateral stimulation (such as eye movements, taps, or sounds) while recalling traumatic memories, facilitating the brain’s natural healing process.
Some may also teach specialized skills tailored to the challenges faced by a specific group. For example, people from a particular cultural background may face generational trauma caused by systemic racism or discrimination. In such cases, a mental health professional might offer narrative therapy, community healing circles, or somatic/bodywork as a supplement to conventional therapy.
Common types of therapy
Some people have specific needs or goals for therapy and know what modality they're interested in. Other people may meet with a therapist for guidance on this topic. Before you attend your first session, it could be helpful to get familiar with a few common types of therapy so you can know what to expect or ask your provider about. Here are a few modalities that are widely practiced today.
Cognitive behavioural therapy for improved mental health
Cognitive behavioural therapy (CBT) is one of the most popular modalities today, since an extensive body of research suggests that it can be an effective approach for reducing symptoms of anxiety, depression, substance misuse, eating disorders, low self-esteem, insomnia, and other challenges. The basis of CBT involves teaching clients how to recognize and then shift distorted thought patterns that may be causing or contributing to distress.
Dialectical behaviour therapy for better emotional regulation
Dialectical behaviour therapy (DBT) is another popular form of talk therapy. It can be used to address symptoms of borderline personality disorder, post-traumatic stress disorder (PTSD), bulimia nervosa, and other conditions. It focuses on helping clients build three main skill sets—emotional regulation, interpersonal effectiveness, and distress tolerance—through techniques like mindfulness, waiting a few seconds before responding to difficult situations, and self-soothing.
Family-based types of counselling for conflict resolution
Family-based therapies are intended to help repair or build strong relationships between family members. Sessions will typically involve you and your loved one(s) meeting with a qualified therapist. Your therapist can encourage and guide open and honest communication during sessions to help you address conflict, build skills, and strengthen relationships as a family.
Private therapy options: From private counselling to specialist modalities
Some therapists work in private counselling settings, offering in-person therapy or virtual therapy via a website. Some mental health professionals might provide treatment in a combination of settings, opting to split their time between traditional and online sessions. If you’re interested in private therapy, check with your GP for options. A quick internet search for counsellors in your area should yield helpful results, including where to find professionals offering specialty services, low-cost therapy options, and more. To pay for these services, a person must typically have insurance, pay out of pocket, or take advantage of sliding-scale fees, if applicable.
NHS talking therapies: Free, evidence-based support you can self-refer to
Individuals who are citizens of or lawfully settled in the UK can receive free NHS talking therapy services. To connect with an NHS services therapist, you can either self-refer or ask your general practitioner (GP) for a referral. How long it takes to be put in contact with a provider can depend on many factors, including your location, but the NHS aims to have 75% of people connected to a therapist for their first appointment within six weeks of referral and 95% within 18 weeks of referral. NHS mental health professionals may facilitate group sessions, hold traditional in-person sessions, or conduct online sessions.
Types of NHS therapies
The NHS provides many of the same psychological therapies as private practices, including:
- Cognitive behavioural therapy (CBT)
- Mindfulness-based cognitive therapy (MBCT)
- Interpersonal therapy (IPT)
- Dynamic interpersonal therapy (DIT)
- Dialectical behaviour therapy (DBT)
Other ways you can find mental health support from a provider
In addition, some employers offer free counselling and mental health care for their employees, and many universities do the same for students. There are also various charities and community interest companies based in the United Kingdom that offer certain types of low-cost or free talking therapies.
Alternatively, an individual could choose to seek counselling from a non-NHS provider. To pay for these services, a person must typically have insurance, pay out of pocket, or take advantage of sliding-scale fees, if applicable.
Exploring online options
Another option for those seeking mental health care in the United Kingdom is to go through an international online platform like BetterHelp. With this type of service, many people can be matched with a professional therapist in as little as 48 hours after filling out a simple questionnaire about their needs, preferences, and the challenges they may be facing. You can then meet with your provider remotely from home or anywhere you have an internet connection.
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How to find counselling: Online platforms
If you’re ready to get started with BetterHelp, you can fill out a simple online questionnaire to initiate the matching process. BetterHelp collaborates with thousands of professional therapists in the UK and allows clients to change providers at no extra cost, making it simple to find a counsellor who fits their needs. Subscriptions start at £65, billed every four weeks, offering a cost-effective way to access counselling.
What the research says about online therapy and counselling
Online therapy has become increasingly popular in recent years, and many studies have examined its potential effectiveness in improving the mental health of participants. In general, research suggests that online therapy can be as effective as in-person therapy in many cases.
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Find your matchTakeaway
There are many ways a therapist can offer support, and there are many different psychological therapies available for addressing mental health problems like anxiety, depression, low self-esteem, relationship conflict, and many other concerns. Additionally, some therapists are trained to provide treatments tailored to individuals who need specialized mental health support, such as clients from a particular cultural background.
People who lawfully reside in the UK can receive free therapy, resources, and advice for family and caregivers through the NHS. Alternatives to this service include mental health charities, care through an employer or university, paying out of pocket or with insurance for non-NHS care, or signing up for an international online therapy platform like BetterHelp.
How much does therapy cost in the UK?
In the United Kingdom, you can access talking counselling through the NHS for free. Individual counselling, on the other hand, can cost around £40 to £100 per session.
Can you get free therapy through the NHS or charities in the UK?
It is possible to get free therapy through either the NHS or certain charities. Your GP can give you a referral for therapy or counselling.
How do I know if I might benefit from therapy?
Almost anyone can benefit from therapy at some point in their lives. Therapy offers not only effective treatment for a wide range of mental health disorders, but therapists can also help their clients navigate stress, loss, and life challenges. It can also be helpful for life goals and personal growth.
How do I choose a therapist in the UK?
There are a few paths you can take to finding a therapist in the UK. You can talk to your GP, who may have recommendations. You can also do an online search, using websites for professional groups like the British Psychological Society. You may also choose online therapy. Visiting a trusted online therapy platform like BetterHelp offers access to a wide range of experienced professionals across the UK.
How do I access NHS talking therapies, and what is the referral process?
If you are interested in accessing NHS talking therapies, you may either refer yourself or get a referral from your GP. For common mental health conditions like anxiety or depression, you may choose to refer yourself. If you have questions about different types of therapy, are unsure about what you need, or have a more complicated challenge like an eating disorder or a personality disorder, it is recommended that you speak to your GP for a referral.
What types of therapy are available in the UK (CBT, counselling, psychotherapy, EMDR, etc.)?
There is a wide range of therapy approaches available in the UK, including:
- Cognitive behavioural therapy (CBT)
- Dialectical behavioural therapy (DBT)
- EMDR
- Counselling
- Relationship therapy and counselling
- Family systems therapy
- Narrative therapy
What therapy works best can depend on the specific challenges you’re dealing with. Talk to your GP for more information, or if you are interested in online therapy, BetterHelp offers an online questionnaire that can guide you to your perfect match.
How many therapy sessions do people typically need, and how long does treatment last?
The number of sessions depends entirely on the individual and the specific challenge. Some forms of short-term counselling may last from two to ten sessions, while some therapies may take from 20 to 60 sessions. Typically, people attend one session per week, although this can be changed to suit the needs of the individual.
What should I do if I can’t afford private therapy in the UK?
The NHS offers free therapy, and there are a few charities that may help to offset costs. Online therapy is also an effective way to get therapy, and can be a more affordable option for many.
Is online therapy an effective and accessible option in the UK?
Yes! BetterHelp, the world’s largest online therapy platform, is available in the UK. Research shows that online therapy can be just as effective as in-person therapy for a wide array of mental health challenges.
What’s the difference between therapists, counsellors, psychologists, and psychotherapists in the UK?
These terms are often used interchangeably, and with good reason. There are a lot of similarities, but also some subtle differences. A counsellor is typically a mental health professional who specialises in short-term care. For example, you may see a grief counsellor if you lose a family member. Therapists (used interchangeably with psychotherapists) usually work with treating mental health disorders or more long-term challenges like trauma. A psychologist is someone who has a degree in psychology and may work as a therapist or they may work in research.
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