Ready for Therapy Checklist
Starting therapy can feel like a big step. A bit of preparation makes the first sessions much easier, and helps you get more from them. This is a practical checklist for anyone in the UK getting ready to start, covering what to think about beforehand, what to ask, and what to watch for as you go.
Before you start
- Get clear on what you'd like to work on. It doesn't have to be tidy: "I keep feeling anxious at work and I don't know why" is plenty. The therapist will help you go from there.
- Decide your priorities. Is speed the main thing? Cost? A specific specialism? Knowing this narrows the search.
- Think about practical fit. Online or in-person? Daytime or evenings? Weekly or fortnightly? These shape who you can realistically work with.
- Set a rough budget. If you're going private, UK therapy is typically £40–£100 per session. Some therapists offer sliding-scale fees.
- If you're still unsure which type of therapy fits, our Therapy Finder can help: 12 short questions, free, takes about 3 minutes.
Questions to ask a therapist
- What are your qualifications, and which body are you registered with? In the UK, look for BACP, BABCP or HCPC registration.
- Have you worked with people facing challenges similar to mine? Not a guarantee of fit, but a useful signal.
- What approach do you use, and how does it work in practice? If you're not sure what "psychodynamic" or "integrative" means in real sessions, ask.
- How long are sessions, how often, and roughly how many might I need? Some therapies are time-limited (CBT, often 6–12 sessions). Others are open-ended.
- What are your fees, and do you offer sliding scales or reduced rates?
- What's your cancellation and missed-session policy?
During the first few sessions
- Do I feel comfortable and listened to? You don't need to feel "fixed" early on. But you should feel heard.
- Is the therapist's style working for me? Some are warm and conversational, others are quieter and more reflective. Different styles suit different people.
- Do I understand what we're working towards? If goals haven't come up by session three, it's reasonable to ask.
- Are the practicalities working? Time, location, format, payments: these shouldn't be friction points.
As therapy goes on
- Notice how you feel after sessions. Not always lighter: sometimes therapy stirs things up. But over weeks, you should notice change of some kind.
- Review your progress every few sessions, ideally with the therapist directly. "How do you think this is going?" is a fair question.
- Speak up if something isn't working. A good therapist will welcome the conversation. Therapy is a partnership, not a service you receive.
- It's okay to change therapist. Fit matters more than perseverance. If you've genuinely tried and it's not working, switching isn't failure.
Practical extras
- Save your therapist's contact details and session times somewhere reliable.
- Keep a small notebook or notes app for thoughts that come up between sessions. Hard to remember what you wanted to talk about otherwise.
- Have a plan for urgent moments. Your therapist isn't a crisis service. If you need urgent support, call your GP, NHS 111, or Samaritans on 116 123. In immediate danger, call 999.
A small tip: rehearse before your first session
The first therapy session is often the hardest. Many people freeze, forget what they wanted to say, or struggle to articulate what's been going on. Talking it through with someone (even an AI) beforehand can make a real difference.
Our AI companion Catherine is a free, private space to do exactly this. She isn't therapy, but she can help you find the words for what you'd like to bring to your first session, so you go in clearer and less alone with it.
A note on what to expect
Therapy is a process, not a quick fix. Some sessions will feel useful, others won't. Real change usually shows up gradually, over weeks. Trust the process, but also trust yourself. If something genuinely isn't right, you don't have to stay.
Related guides
Find your words before your first session.
Catherine is a calm, supportive AI companion. A free, private space to think through what you want to bring to therapy. Not therapy, but often a useful step before it.
Talk with Catherine