Guides to starting therapy

Choosing a therapist

Finding a therapist can feel like guesswork. A few things matter most.

The relationship. How safe and understood you feel with your therapist is one of the strongest factors in whether therapy helps. A good profile on paper does not guarantee that.

Training and standards. Look for a therapist who belongs to a UK professional body such as BACP, UKCP or NCPS, and who has regular supervision. Supervision is where therapists reflect on their work with someone experienced, and it protects clients.

Experience with what you are bringing. It is reasonable to ask whether they have worked with people like you, and with the issues you are facing.

Practicalities. Think about format (face-to-face, online, walking), availability, and a fee you can sustain weekly. Therapy tends to work best when it is regular.

Give it a few sessions. It is normal to feel nervous at first. It is also fine to say it is not working. A good therapist will welcome that conversation.

At Talk to the Rainbow we do this matching for you after meeting you. See how matching works.

What is LGBTQ+ affirming therapy?

Affirming therapy treats your sexuality, gender identity and relationship structure as a natural part of who you are, not a problem to be fixed. It never tries to change them.

An affirming therapist understands things like the strain of hiding or coming out, family and community rejection, and the stress of living in a world that does not always accept you. You do not have to explain the basics first.

It is not only about identity. Many people come for anxiety, relationships, grief or work, and want a therapist for whom being LGBTQ+ is simply understood. Some people also want to explore identity directly, and that is welcome too.

If you have had therapy before and felt unable to talk openly, that is common, and it is why we start with a conversation. About the assessment.

Is low cost therapy right for me?

Low Cost therapy is for people who are unemployed or struggling financially. It is offered by therapists in training on supervised placement, so it is not a lower rate for qualified therapists.

What you can expect. Weekly face-to-face sessions at Whiteladies Therapy Rooms. Our placement therapists commit for at least two years and receive monthly group and one-to-one supervision, which supports continuity and care.

What to consider. Therapists in training are building their experience. If you are experiencing active thoughts of suicide or significant risk, Low Cost may not be the right level of support, and we would help you find something more suitable. Low Cost is face-to-face only.

We trust you to be honest with us about your situation. If your circumstances change, tell us. See all the options or email us to book an assessment.