Talking therapy can help you make sense of your thoughts, feelings and behaviours. It offers a safe space to meet with a professional, work through something you’re struggling with, and learn coping skills.
Therapy can help with a specific mental health problem. But you don’t need a diagnosis or even a specific ‘problem’ to get a lot out of sessions. Sometimes it just helps to talk to someone who listens without judgment.
Therapy helped me to gain a better understanding about how I was feeling and it allowed me to learn how to cope with my emotions without getting overwhelmed by them.
There are lots of different types of therapy. It can get confusing, so we’ve outlined some common types below to help you understand them.
Some people know what they want from therapy and like to share this with their therapist. But some people don’t, and that’s okay. You can set some goals together with your therapist, like: handling stress and anxiety, coping with trauma, dealing with big emotions, boosting self-confidence, exploring gender or sexuality.
Need a different approach or more time to go over something? Let them know or drop them an email. It’s your therapy, so it should fit your needs.
Bring something calming, like a fidget toy, or ask to adjust the lighting, temperature, or where you sit. If it’s not in person, pick a private spot where you feel safe.
Write down your thoughts before and after sessions. You can bring notes to sessions to help guide the conversation.
Listening back can help you remember and process sessions. Not all therapists will agree to this, but if it’s something that you’d like to do, just ask.
Therapy can be a lot, so plan something calming for after your session. Meet a friend, relax, or take a breather before getting on with your day.
At the time I was told to keep therapy a secret, but now I am proud to say I have been in therapy for the last eight years. This is where I started to learn who I really was, where my issues were and not necessarily how to get rid of them, but how to cope with them and embrace them.
Taking the first step to get help for your mental health can feel overwhelming, but there are options available to support you. Here are some routes that might work for you.
Waiting times can be long, but you’re doing the right thing by getting help. While you wait, our mental health guides can help. There are also lots of helplines and services you can contact. This isn’t to replace the support you’re waiting for, but to take care of yourself while you wait.
If things change or get worse, contact the service you were referred to. If you need urgent help, find out who to contact on our urgent help page.
It’s normal to have concerns about your therapist, like:
Mental health professionals are trained to be non-judgemental and open-minded, so you shouldn’t need to worry about feeling judged. It's always worth giving it a go.
Remember that building trust takes time. If you’re not happy with your therapist or you feel uncomfortable, talk to them about it. It’s their job to help.
If you’ve given this a try and your therapist really isn’t working for you, it’s okay to look for another therapist. Therapy is very personal, so you might prefer someone who just understands you better, or perhaps you’re looking for someone who shares your identity, gender or cultural background.
You can’t always pick your therapist, but you can ask your GP or CAMHS for other options. If private therapy is an option for you, you’ll have more choice.
If you ever feel unsafe or stressed in sessions, stop going and tell someone you trust.
These directories can help you find a therapist with a shared background:
If you feel unfairly treated, you or someone you trust can complain by speaking to someone in person or writing a letter or email. Here’s what you can do:
If you’re under 19 you can confidentially call, chat online or email about any problem big or small.
Sign up for a free Childline locker (real name or email address not needed) to use their free 1-2-1 counsellor chat and email support service.
Can provide a BSL interpreter if you are deaf or hearing-impaired.
Hosts online message boards where you can share your experiences, have fun and get support from other young people in similar situations.
Provides faith and culturally sensitive support for young Muslims.
Online chat service available during opening hours.
Provides information about local counselling and advice services for young people aged 11-25.
Put in your location and what you need help with into their 'Find help' search, and see what services are available in your area.
Provides an online directory of therapists who work with gender and sexual diversity clients across the LGBTQ+ spectrum from a non-judgmental standpoint.
A directory of accredited therapists and services with expertise in working with African, Caribbean and South Asian experiences.
This page was reviewed in January 2025.
It was co-created with young people with lived experience of counselling and therapy.
We will next review the page in 2028.
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