You're here. That's the hardest part done.
If you've never been to therapy before, it can feel like there's a secret set of rules you don't know. There aren't. Here is exactly what to expect as you start your search.
Four simple steps
1. The "first contact" anxiety
You don't need to explain everything perfectly. Your first email can be as simple as:
"Hi [Name], I've been feeling a bit overwhelmed lately and I'd like to see if you have space to talk. Do you offer a brief intro call?"
Worth knowing: If you feel "blank" when trying to describe your feelings, that's okay. A good therapist will help you find the words.
2. What is an "intro call"?
Some therapists listed on this website offer a free 15-minute phone or video chat. This isn't a full therapy session; it's a chance to see whether it feels like a good fit.
- Listen to your gut: Do you feel safe? Do you like their tone of voice?
- Ask the basics: Ask about their fees, their availability, and whether they have experience with what you're facing.
3. The first session
Your first full session is usually about getting to know you. The therapist will ask what brought you here and what you hope to change.
You are allowed to say, "I'm not ready to talk about that specific thing yet." You are always in control of what you share.
4. Finding the right fit
Therapy is a relationship. Sometimes, you might meet a great therapist, but you just don't feel comfortable with them. That is a normal part of the process.
If it doesn't feel right after two or three sessions, it is perfectly okay to try another therapist. The aim is to find a therapist you feel you can be honest with, not to push through with a mismatch.
Why this website exists
Centre for Therapy was built by people who've been through the therapist search themselves — not as a clinical service, but as a calmer place to read, compare profiles, and get in touch directly. Read our mission.