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How to find the right therapist

If you're wondering how to find a therapist, especially an online therapist in the UK, we’ve got you covered.

You know it could be good for you, you want to do it, but between the endless choices, profiles, and slightly confusing terminology, it’s easy to feel overwhelmed and give up.

Why it matters to find the right therapist?

We’ve designed a flexible approach to therapy that works around real life, because we know it can be unpredictable at times.

Therapy is all about feeling seen, heard, and understood. Research shows that the relationship between you and your therapist is one of the biggest predictors of how successful therapy will be. And it makes sense—if you don’t feel comfortable, you’re not going to open up.

You don’t need the perfect therapist, just the right one for you

The right therapist helps you feel like you’re not alone in the room, even if it’s a virtual one. So if you’re wondering how to choose a therapist or how to find a good therapist, here’s how to start.

You don’t need to be best mates, but you do need to feel:

Heard and understood

Comfortable being honest

Respected and not judged

Safe to explore difficult topics

1. Know what you’re looking for (even if it’s just a feeling)

You don’t need to have it all figured out before starting online therapy. That’s part of the process. But it can help to ask yourself:

This helps answer the question of how to choose a therapist that actually feels right for you.

What’s bringing me to therapy right now?

Do I want to focus on something specific like anxiety, grief, or burnout?

Do I want someone who will challenge me, listen deeply, or offer practical tools?

Are there any preferences I have around gender, background, or approach?

Would I feel more comfortable with a therapist who has lived experience, such as beings neurodiverse or LGBTQIA+??

2. Understand the different types of therapy

Therapy isn't one size fits all. There's cognitive behavioural therapy (CBT), psychodynamic therapy, person-centered counselling, and more.

Try CBT or ACT if you want practical tools.

You might like person-centered or gestalt therapy if you want to explore your emotions deeper.

Look for an integrative therapist if you want flexible, tailored support.

Check out our page on different therapy types to find out what might work for you.

3. Think about what makes you feel comfortable

Therapy is personal. For it to work, you need to feel safe. That might mean finding someone who shares part of your identity or who has lived experience in areas you want to explore.

These questions are a good starting point if you're trying to figure out how to find a therapist that feels right for you.

Gender or sexuality (e.g., LGBTQIA+ inclusive therapists)s

Cultural or religious understanding

Neurodiversity-affirming approaches

Trauma-informed care

Language or communication preferences

4. Check qualifications and experience

All therapists should have qualifications and most will be registered with a professional body like the BACP, UKCP, or HCPC.

5. Read therapist bios and profiles

This is where the therapy meets the vibe check. Reading a therapist’s bio gives you a feel for their approach and personality. Some profiles feel direct and structured; others feel like a conversation. You’ll know when something clicks.

Check qualifications and experience

Romina Andrade

Psychologist / ACC /19 years of experience

My bio

Specialities and expertise

Therapy type

Read therapist bios and profiles

Photos

6. Try a free intro session

Here’s something important: you can try before you commit.

We offer free 15-minute intro calls with our therapists. It’s a relaxed way to get a feel for their approach and see if it’s a good fit. It’s not about “interviewing” a therapist, but about noticing:

Am I comfortable with how they work?

Can I imagine opening up more over time?

We definitely recommend it before diving straight in! You can also have as many intro calls with different therapists as you like, until you find a therapist who feels right for you.

Head here to find out more about intro calls and how to make the most out of them.

7. Trust your gut

Sometimes, you just know. The right therapist might not have the fanciest profile or the most impressive qualifications, but something about them makes you feel safe, open, and understood.

If something feels off, even if you can’t explain why, it’s okay to keep looking. The relationship between you and your therapist is about trust, and you deserve to find someone you genuinely connect with.

8. Give it time
(but know when It’s not working)

The first few sessions can feel a bit awkward—that’s totally normal. You’re both getting used to each other, and it can take time to build trust.

But if after a few sessions you:

Still feel totally misunderstood.

Don’t feel safe to share.

Leave sessions feeling worse or unsupported

But if after a few sessions you:

And that’s okay.
It’s all part of the process.
You can always try someone else.

Head here to find out more about intro calls and how to make the most out of them.

9. Prioritise you

Finding a therapist is an act of self-respect and self-care. It’s saying: “My wellbeing matters. My story matters. I deserve support that fits me.”

My wellbeing matters.

My story matters.

I deserve support that fits me.

Whether you’ve been thinking about therapy for a while or you’re still unsure, the fact you’re reading this shows you’re ready to explore. That’s a huge first step.

At emote Care, we’re here to help you cut through the noise, connect with the right support, and start your mental health journey on your terms.