How To Get Therapy UK For Mental Health

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.

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 behavioral therapy for improved mental health

Cognitive behavioral 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 behavior talking therapies for better emotional regulation

Dialectical behavior 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 counseling 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 counselors 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. 

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.