Considering Therapy? Here Are 10 Common Questions (and Research-Backed Answers) to Guide You

If you've found your way here, chances are you're considering therapy—but you might have many questions. Choosing therapy is a deeply personal decision, often surrounded by uncertainty. As a psychotherapist working with professionals facing anxiety, low mood, overthinking, and relationship concerns, I understand how crucial it is to make an informed choice. Here are answers to ten common questions people like you often ask, backed by UK-based research and data.

1. Is therapy really effective for anxiety, low mood, or relationship problems?

Absolutely—therapy is an evidence-based way to effectively address anxiety, low mood (depression), overthinking, and relationship difficulties. According to NHS data, over 1 million adults in England engage in talking therapies annually, and about 67% see meaningful improvements. Roughly half experience significant recovery. Cognitive Behavioural Therapy (CBT), psychodynamic therapy, and integrative counselling are particularly effective, often recommended by NICE guidelines for managing these conditions. Importantly, therapy isn’t a quick fix; lasting improvement usually happens gradually, through consistent work with a therapist over time.

2. How do I know if therapy is right for me?

Therapy could be beneficial if anxiety, persistent low mood, or relationship stress affects your daily life or personal wellbeing. Many professionals mistakenly assume therapy is only for severe cases—but research from the charity Mind suggests that early therapeutic intervention significantly improves outcomes and prevents problems from worsening. If you're frequently overwhelmed, stuck in repetitive thought patterns, or finding relationships strained, therapy can provide meaningful insight and coping strategies. It's also okay to start therapy simply because you want to understand yourself better—there's no wrong time or reason to begin.

3. What type of therapy might work best for me?

There’s no universally superior therapy; the best approach depends on your personal circumstances:

• CBT: Highly structured, evidence-based for anxiety, overthinking, and low mood. CBT teaches practical techniques to manage unhelpful thoughts and behaviors.

• Psychodynamic therapy: Explores deeper emotional patterns and past experiences affecting current anxiety, mood, or relationship concerns.

• Integrative therapy: Combines elements from various approaches, offering flexibility tailored to your specific needs, which is ideal if you value depth as well as practical skills.

  
  

My practice typically uses an integrative approach, blending techniques according to each client’s unique situation, alowing space for deep exploration alongside practical strategies.

4. Should I choose online or in-person therapy?

Research indicates online therapy can be just as effective as face-to-face sessions for issues like anxiety and depression. Online sessions provide flexibility and convenience—ideal if you have a demanding professional schedule. However, some clients prefer the personal connection and environment provided by in-person therapy. In my practice, I offer both online therapy across the UK and face-to-face sessions in London. The best choice ultimately depends on what helps you feel most comfortable, secure, and ready to engage with the therapeutic process.

5. How do I choose the right therapist for me?

Choosing a therapist involves considering qualifications, specialisation, practical logistics, and most importantly, the personal fit. Ensure your therapist is accredited (e.g., by the BACP or UKCP) and has experience addressing your specific concerns. Many therapists—including myself—offer an initial consultation to help you gauge compatibility. Feeling safe, understood, and respected is crucial for therapy's success. Don’t rush—finding the right therapist can take some careful exploration.

6. What actually happens during therapy sessions?

Therapy typically involves weekly sessions lasting around 50 minutes. Initially, sessions focus on understanding your background, current challenges, and therapy goals. Over time, you’ll do most of the talking, with your therapist offering guidance, insights, or practical tools. Therapy might include exploring deep-rooted patterns, developing new coping strategies, or building interpersonal skills. Each session provides a confidential space to process emotions, challenge thought patterns, and gain clarity. Some sessions might feel emotionally intense, but they're structured to gradualy lead you towards deeper self-understanding and change.

7. How long will it take to see results, and how many sessions will I need?

Results vary greatly, but meaningful change generally occurs gradually over several months. NHS research shows around half of therapy clients experience substantial improvement within 8 to 16 sessions, though deeper and longer-lasting shifts often take longer.

In my practice, I focus on longer-term work, typically spanning several months or more, to thoroughly address underlying patterns rather than simply managing symptoms. Progress is steady and cumulative, with breakthroughs often emerging as you engage consistently over time.

8. Should I try therapy, medication, or both?

Therapy and medication are both effective treatments. NICE guidelines suggest therapy as a primary intervention for mild-to-moderate issues like anxiety and low mood. For more severe conditions, a combined approach—therapy alongside medication—often works best. Medication can quickly ease intense symptoms, making therapy more manageable. However, therapy offers long-term tools and strategies that medication alone can’t provide. Your GP can help you decide, but many professionals choose therapy first, adding medication only if needed.

9. How can I access therapy (NHS, private, workplace)? And what are the costs and waiting times?

• NHS: Free but with limited therapist choice and potential waiting times (average around 3–6 weeks).

• Workplace/Insurance: Quick and often free, but typically limited sessions.

• Private therapy: More choice and rapid access (often within days), but involves costs ranging from £50–£100+ per session in London.

  
  

My private practice offers flexible scheduling, personalised attention, and no strict session limits, ensuring therapy progresses at your own pace, although it does require financial investment.

10. What if I don’t click with my therapist or therapy isn't working?

The therapeutic relationship significantly impacts therapy’s success. It’s normal—and okay—to switch therapists if you don’t feel comfortable. Good therapists encourage openness; talking about doubts or concerns openly often leads to positive adjustments in the approach. If therapy doesn’t seem effective initialy, remember that progress can be subtle and cumulative. However, if after several sessions you still don't feel any connection or see no improvements, it’s wise to try a different therapist or approach. Finding the right therapist sometimes takes more than one attempt, and that's perfectly normal.

Final Thoughts

Starting therapy is a courageous step towards a healthier, more fulfilling life. If you’re considering therapy for anxiety, low mood, relationship difficulties, or persistent overthinking, you’re not alone. Many successful, capable professionals seek therapy to enhance their mental wellness and quality of life. Therapy isn’t about quick fixes; it's a meaningful journey that provides lasting personal growth.

If you're curious about therapy, feel free to book your initial consultation to explore if my approach suits your needs.