I need therapy! What now?
1 YOU CAN SELF-REFER
“If you’re looking for therapy through a charity or via an NHS referral, you may not have as much choice. But if you’re looking to go down the NHS route, you don’t even need to go to your doctor,” explains Jo. “In most areas in the UK, you can self-refer by Googling IAPT and looking for your local area. There will be a waiting list, which will differ depending on where you live, but you can get yourself there without having to talk to your GP.”
2 DO YOUR RESEARCH
“If you’re going down the private route, make sure you’re using a reputable directory,” advises Jo. “A good place to start is under the professional body, so for counselling, that’s the BACP, and for psychotherapy it’s UKCP. They both have their own directories, and I would recommend that you make sure the therapist is qualified – it’s a good sign if they’re registered with one of those professional bodies. Because anyone can call themselves a therapist, which is shocking and difficult. Read their bios, get a feel for how they might be when they’re sitting in a room with you, and you can even give them a call initially.”
3 IT'S OK TO CHANGE YOUR THERAPIST
“If you don’t feel comfortable with your therapist you don’t need to see them again. Trust your gut,” says Jo. “You’re not going to connect with everyone, and if you don’t click with your therapist, it doesn’t mean you’ve failed therapy. Connecting sometimes does take a little bit of time, but ask yourself, ‘At some point in the future, do I think I could open up to this person?’ Because it takes time to trust someone.”