how to find the right therapist for you

Deciding to start therapy is a big step. Then comes the next question, which can feel surprisingly overwhelming: who do I actually go to?

There are more options than ever, which is wonderful, and also confusing. Different titles, different approaches, different prices, online and in person. This guide walks through the practical bits so you can choose with a bit more confidence.

Understanding the titles

In India you’ll come across a few different professionals. They overlap in some ways, but their training and roles are different.

Psychiatrist. A medical doctor (MBBS) with specialist training in psychiatry (MD or DNB). Psychiatrists can diagnose mental health conditions and prescribe medication. Some also offer therapy, but many focus mainly on assessment and medication.

Clinical psychologist. Has advanced training in psychology and clinical practice, and is registered with the Rehabilitation Council of India (RCI). Clinical psychologists are trained to assess and treat a wide range of mental health conditions through therapy. They don’t prescribe medication.

Counselling psychologist / psychologist. Usually holds a master’s degree in psychology (such as an MA or MSc in counselling or clinical psychology), with supervised practical training. They offer therapy and counselling for a wide range of everyday and emotional difficulties.

Counsellor or therapist. These are broader terms and can cover people with a range of training backgrounds. It’s always fair to ask what someone’s qualifications are.

As a general guide: if you think you might need medication, or you’re dealing with severe symptoms, a psychiatrist is a good place to start, often alongside therapy. For talking therapy, a psychologist is usually the right fit.

A good therapist will never mind you asking about their training. It’s a sign you’re taking your care seriously.

Different ways of working

You might see therapists mention particular approaches. You don’t need to understand them all, but a few common ones:

• CBT (Cognitive Behavioural Therapy): focuses on the links between thoughts, feelings and behaviour, often with practical exercises. Well researched for anxiety and depression.
• Person-centred therapy: focuses on creating a warm, non-judgemental space where you lead, and the therapist helps you understand yourself.
• Psychodynamic therapy: explores how past experiences and patterns shape how you feel and relate to others now.
• Mindfulness-based approaches: help you notice thoughts and feelings with less judgement and more space.

Many therapists blend approaches depending on what you need. What matters most isn’t the label but whether the way they work makes sense to you.

Online or in person?

Both can work very well. Research suggests online therapy can be as effective as in-person therapy for many common concerns.

Online might suit you if you have a busy schedule, live far from a good therapist, travel a lot, or feel more comfortable opening up from your own space.

In person might suit you if you don’t have a private space at home, you find screens tiring, or you like the ritual of going somewhere dedicated to this work.

Many people use a mix, and that’s fine too.

Thinking about cost

Therapy fees in India vary quite a lot depending on the therapist’s experience, location and format. It’s worth thinking about what you can sustain, since therapy usually works best over a number of sessions rather than just one or two.

A few things that can help:

• Ask about fees upfront. It’s a completely normal question.
• Ask whether the therapist offers different session frequencies, like fortnightly instead of weekly.
• Check whether your employer offers an employee assistance programme, which sometimes includes a few free sessions.
• Look into free or low-cost options like Tele-MANAS (14416), the national tele-mental health service, especially if cost is a big barrier.

Questions worth asking before you start

You’re allowed to interview a therapist before committing. Here are some questions you might ask in a first message or call:

1. What are your qualifications and training?
2. Have you worked with people dealing with things like what I’m going through?
3. How do you usually work? What might a session look like?
4. How often would we meet, and for how long?
5. What are your fees, and what’s your cancellation policy?
6. How do you handle confidentiality?
7. What languages do you offer sessions in?

You don’t need to ask all of these. Pick the ones that matter most to you.

How to tell if it’s a good fit

Studies have repeatedly found that the relationship between you and your therapist, sometimes called the therapeutic alliance, is one of the strongest predictors of whether therapy helps. So it’s worth paying attention to how it feels.

After the first few sessions, ask yourself:

• Do I feel listened to, and taken seriously?
• Do I feel safe enough to be honest?
• Do I feel judged, rushed or dismissed?
• Does the way they work make sense to me?
• Do I come away feeling, even slightly, that this could help?

It’s normal to feel nervous or awkward at the start, so give it a few sessions. But if something keeps feeling off, trust that. It’s okay to say so, or to try someone else. A good therapist will understand, and may even suggest a colleague who might suit you better.

Red flags to watch for

Most therapists are thoughtful, ethical professionals. But it’s good to know what isn’t okay:

• Refusing to tell you about their qualifications.
• Sharing details about other clients.
• Promising quick, guaranteed fixes.
• Making you feel judged or ashamed for what you share.
• Pressuring you into decisions, or into continuing when you want to stop.
• Any kind of inappropriate personal or physical contact.

You always have the right to end therapy, and to raise concerns.

Starting here, if you like

I’m Amukta, a psychologist working online and in Pune. I’ve been in practice for two years and have held more than a hundred sessions with people working through anxiety, overthinking, change, relationships and more.

If you’d like to see whether we’d be a good fit, you can read about how I work, look at how sessions run, or simply send me your questions. There’s no obligation, and every question on the list above is welcome.