The number of people looking for therapy is on the increase. Since 2014,
almost 30% of British adults have tried therapy, where in a safe place
they can explore their challenges with a professional counsellor or
psychotherapist. This is a 40% increase since 2010, according to the
British Association of Counsellors and Psychotherapists (BACP).

Beware though – the counselling and psychotherapy profession isn't as
regulated as medicine. It's a good idea to do your research to ensure
that your therapist is registered with a professional body such as the
BACP or the UK Council for Psychotherapy (UKCP).

*How do I know therapy is for me?*

Sometimes, there is a feeling of being stuck, behaviours seem difficult
to shift yet some days are better than others. It helps to meet with
friends, go for a walk and make some lifestyle changes. For others, the
self-help books or mindfulness apps simply don't ever seem to help and
the persistence of anxieties, feeling low, insecure and self-harm tend
to escalate. This is where therapy can help – by talking to a
non-judgmental professional who, with your agreement, can explore and
join you in your quest for a happier existence.

*How do I choose a therapist that's right for me?*

There is a kaleidoscope of different therapy styles. It ranges from
short term which includes Cognitive Behaviour Therapy, (CBT), Eye
Movement Desensitisation Reprogramming (EMDR), and Neuro Linguistic
Programming (NLP). There are many long term approaches, including
psychoanalysis, which occurs three or four times a week and also there’s
open ended therapy. There are various schools of thought which
therapists use and can be described as purist or eclectic, where only
one model is used and others use a more holistic approach where two or
more models are practised. These integrative approaches can include
person centred, psychodynamic and gestalt or jungian, CBT and EMDR and
transactional analysis. There really is a lot of choice.

What's most important is the relationship between you and your therapist
and by having a face to face one off session will help.

*What's the first session like?*

The first session isn't like talking to a friend or neighbour nor is it
like going for a job interview. The therapist is usually open and
accepting of where you're at, what seems to be the problem that may be
keeping you stuck, frustrated and unable to enjoy life. There's usually
an assessment and this helps both of you to explore the presenting
issues and if the client – counsellor relationship fits for both of you.

*How often do I go?*

This depends on you. Therapy is at times, dependent on the work or
psychological approach offered, and is usually once a week at the same
time, the same day, the same place and usually lasts for between 50
minutes and one hour.

*How long do I need to be in therapy?*

Some therapists' styles are short term (six to 10 sessions) and are
usually solution-focussed, CBT, EMDR and/or NLP. Others work with you
for longer, perhaps even years. This might sound disconcerting however
it's notable how many people are enabled by this and are rewarded by
having a more fulfilling life.

*Lastly, how much will this cost me?*

Choices are there too. You can harness free counselling from the NHS and
Cruse Bereavement Care which will be short term although there is
usually a waiting list. Fees are sometimes negotiable and will usually
offer concessions to the young, unwaged, the elderly or if your
financial circumstances change.

Published in June 2016