What Happens in Your First Counselling Session
Nervous about your first counselling session? What usually happens, the questions you may be asked, confidentiality and how to make it work for you.
How to Find a Counsellor in the UK: NHS and Private Routes
How to find a counsellor in the UK: NHS Talking Therapies and self-referral, private counselling costs, low-cost options and checking registration.
Key takeaways
- In England you can refer yourself to NHS Talking Therapies without seeing a GP first.
- Private counselling usually costs around £40–£90 a session, more in London; many counsellors offer reduced rates.
- Always check a private counsellor is on an Accredited Register such as BACP, UKCP or NCPS.
On this page
Deciding to speak to a counsellor is often the hardest step. The next one, actually finding someone, can feel confusing. There are two main routes in the UK: free support through the NHS, and private counselling you pay for yourself. There are also low-cost options in between.
Route 1: NHS talking therapies
In England, NHS Talking Therapies services offer evidence-based treatments such as CBT, counselling for depression, guided self-help and couples therapy for depression, mainly for anxiety and depression. You can refer yourself online or by phone, without seeing a GP first. Search “NHS talking therapies” with your postcode on the NHS website.
In Scotland, Wales and Northern Ireland, access usually starts with your GP, though some areas offer self-referral. Your GP is also the right first step if your needs are more complex or you might need a specialist mental health service.
Pros: free, evidence-based, and you don’t need to know which therapy you need. Cons: waiting lists vary by area, the number of sessions is often limited, and you usually can’t choose your therapist.
Route 2: Private counselling
Going private gives you more choice over who you see, the approach, when sessions happen and how long you continue.
- Cost: sessions usually cost roughly £40–£90 outside London and can be higher in London or with very experienced practitioners. Many counsellors offer a limited number of reduced-fee places.
- Where to look: professional body directories such as BACP’s Find a therapist, UKCP and NCPS, as well as independent directories.
- Format: face to face, video, phone or text-based sessions.
Route 3: Low-cost and free options
- Workplace Employee Assistance Programmes (EAPs). Many employers offer a handful of free, confidential counselling sessions; see how workplace counselling works. Check your staff benefits or ask HR.
- Charities. Organisations such as Mind, Cruse Bereavement Support and Relate offer free or low-cost support, some on a donation basis.
- University and college services for students.
- Counselling training placements. Trainee counsellors, supervised by qualified professionals, often see clients at low cost.
What to look for in a counsellor
- Registration with an accredited professional body.
- Experience with the issue you want help with, such as grief, trauma or relationships.
- Approach. Person-centred, CBT, psychodynamic and integrative counsellors work differently. Our explainer on counselling vs therapy vs psychotherapy covers the main differences.
- Practicalities. Location, online availability, session times and fees, including their cancellation policy.
- Fit. Most counsellors offer a free or low-cost initial call. Notice whether you feel heard and comfortable.
Questions to ask before you book
- Which professional body are you registered with?
- What experience do you have with issues like mine?
- How do you work, and what would sessions look like?
- How much do sessions cost, and do you offer concessions? (Our UK counselling cost guide has typical prices.)
- What is your cancellation policy?
- How do we review whether it’s helping?
If you are struggling to wait
Waiting lists can be long. While you wait, your GP can review whether other support could help, and many NHS services and charities offer online self-help. If things get worse, or you feel unable to keep yourself safe, seek urgent help straight away: call 999, go to A&E or call Samaritans on 116 123.
Frequently asked questions
Do I need a GP referral for counselling?
Not in England for NHS Talking Therapies, which accept self-referrals. Private counsellors never require a referral.
How many sessions will I need?
It varies. NHS services often offer a set number, commonly between six and twenty. Private counselling might be a few sessions or longer-term work. You can review this with your counsellor as you go.
Is online counselling as good as face to face?
For many people, yes. Research suggests online therapy can work well for common difficulties such as anxiety and depression. Choose the format you are most likely to stick with.
Sources
Every article is edited by a human and checked against our editorial policy. Spotted a mistake? Tell us.
Keep reading
How Much Does Counselling Cost in the UK?
What counselling costs in the UK: typical private fees, free NHS talking therapies, low-cost and sliding-scale options, workplace schemes and questions to ask.
Online Counselling vs Face-to-Face: Which Is Right for You?
Online and face-to-face counselling compared: effectiveness, privacy, convenience and cost, plus how to get the most from video, phone or text sessions.