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  • Writer: marypascallcounselling
    marypascallcounselling
  • Jun 23
  • 3 min read

I know that finding the right therapist in the UK can feel daunting — but with clear guidance, you can find a practitioner who can truly understand and support you. So, where to begin?



First, clarify your needs

Reflect on what’s weighing on you right now—stress, anxiety, grief, relationship challenges, or identity. Pinpointing your focus will help you find someone with the right experience.


Then consider the types of services available

  • NHS Talking Therapies (IAPT): you can self-refer or speak to your GP. Services include in-person, phone, or online therapy — all free, though availability varies by region.

  • Charities & workplace schemes: charities and university or employer-run schemes offer free or low-cost, confidential counselling.

  • Private therapy: offers reduced waiting times, choice of counsellor and style. Sessions typically cost between £50–£100, though some specialists may charge more. Many counsellors offer introductory chats, sliding-scale fees/concessions. You can search for therapists online via


  • Use recommended directories to search for a private therapist



Be sure to checkout average waiting times and costs per session


Average Wait Times

Private – quickest: 1-7  days     │

NHS IAPT – shortest: 12 days      │ ███
  
Charity  – average: 42 days       │ ██████████ 
  
Private Therapy – long: 42 days   │ ██████████ 

NHS IAPT – longest: 153 days      │ ████████████████████

Charity – longest: 2 years        │ ████████████████████████████████████



Average Cost per Session

NHS IAPT                         │  £0  

Charity/Community Counselling    │ ██████   £20–£50  

Private Therapy (standard)       │ █████████████   £50–£100  

Specialist Couples/Clinic        │ ███████████████████████   £150–£200+                				         
NHS therapy is free. Charities and community services, on average, charge £20–£50 per session. Private therapy typically costs £50–£100, but couples counsellors or specialist clinics may charge £150–£200+.


Prioritise what's Right for You

  • Want to access therapy quickly? Private therapy is usually the fastest path.

  • Cost a concern? Choose from charity schemes or sliding-scale private options.

  • Don’t mind waiting? NHS IAPT offers free therapy. Check your local wait times.

  • Need specialist support? Specialist or couples therapy may cost more and have longer wait times.


Now reach out ...

Reaching out for help shows real courage. Whether you choose NHS, charity support, or a private therapist, what matters most is finding someone who understands, respects, and supports you. Make a quick call or email. Many therapists offer a short, free introductory chat. You can ask about their training, experience with your concerns, session style, session duration, and cancellation policies. Don’t feel pressured into making a commitment during consultation. Consider how you feel: are you comfortable with the therapist or can you see this developing? And shop around — you may be keen to get started right now but it’s worth taking some time to find the right therapist for you.



Looking to start your therapy journey? Give me a call or send an email.



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Sources


Updated: Apr 7, 2024

How long have we been waiting for this? Save the date: Saturday 1st June 2024


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At long last it approaches... The 1st ever BWTOC UK! Hosted by me, Mary Pascall, and Tonia Mihill, in collaboration with onlinevents.co.uk, this essential event will celebrate the contributions of Black women therapists practising in the UK.


The theme for the conference is borrowed from my popular online workshop – ‘Black Women Therapists: Challenging the Strong Black Woman Archetype’, part of my ‘Race, Culture and You' collection.


Come meet some of the most innovative Black women practitioners, service providers and their supporters in the UK, offering an array of experiential workshops challenging the ‘Strong Black Woman’ schema. This is a rare and wonderful opportunity to connect, share experiences and learn from one another – in a spirit of care and celebration.





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If you are a Black woman therapist or trainee therapist based in the UK or you support the work of Black women therapists in supervision, training, mentoring, coaching, in the public sector or in private practice, then this is a must for your diary. You are invited to select from an array of experiential workshops, facilitated by some of the most innovative Black women practitioners, service providers and their supporters, in the UK. This is a wonderful opportunity to connect, share experiences and learn from one another.




The day will include opportunities for:

  • Self-care – explore the benefits of a range of therapies – poetry, yoga, music, drama, mindfulness and more.

  • Showcasing – a spotlight on the therapeutic approaches of Black women practitioners in the UK.

  • Discussion – of theory, practice and what it means to be a Black woman therapist in the UK.

  • Networking – form new connections, promote your practice, share ideas and build a community.




Who is This Workshop Appropriate For?

Black women therapists, trainee therapists, and their supporters.


Please note: BWTOC UK 24 promotes self-care. There will be a full lunch break and provision made for rest and relaxation. Our Round-table Open Forum is offered as a ‘drop-by’ session.



Tickets on sale now. Self-Select Fee

For more information:




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  • Writer: marypascallcounselling
    marypascallcounselling
  • Aug 5, 2023
  • 2 min read

Welcome to my blog page of 2023. Throughout the year we'll focus on emotional issues that affect most of us from time to time - and see how counselling therapy can help.


Most of us experience low mood from time to time and we anticipate that difficult circumstances can make us feel down for a while. Any type of loss or injury can cause upset, or sadness; we may experience low mood because we are unhappy with our environment or bored with our day-to-day routine. We do not all respond in the same ways to such challenges but low mood is generally expected to last a few days or from two to three weeks.*


Indicators of low mood Include:

  • anger and frustration

  • avoiding others

  • boredom

  • feeling hopeless

  • irritability

  • lack of motivation or purpose

  • loss of appetite or eating considerably more than usual

  • low confidence or self-esteem

  • over or under-activity

  • reduced focus

  • reduced libido

  • sadness

  • struggling to fall asleep/sleeping more than usual

  • worry or panic


It is sometimes possible to alter low mood, when you know the cause. You may be able to find practical ways to make changes to your lifestyle that will alter your mood for the better. Small changes to your diet, sleep and exercise habits or your workload, can make a difference. You can speak with your GP about possible changes you could make and you can find other ideas online.



Ways to lift your mood:

  • acknowledge your achievements

  • be in natural light

  • breathwork practices

  • do something you like

  • express gratitude

  • get active

  • listen to music

  • pay someone a compliment

  • take time for yourself or be with others

  • talk to someone

  • try something new

  • warm up/cool down


It's also helpful to consider a change in mindset. Low mood can feel oppressive or all-encompassing, so it's easy to forget that you have the potential for joy, even a moment of it. However, changing one small thing or focusing on something positive, even for a few minutes each day, can help to improve your mood.



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There may be more significant issues, such as your choice of career, course of study, where you live or any relationship, that could benefit from a re-think or overhaul right now. Ask yourself what changes you would need to make to improve your life. Be practical: consider your happiness alongside your responsibilities.



It may be that your struggle feels too big to handle alone. You may be experiencing several difficulties. Perhaps you cannot identify what's causing your low mood. This is where counselling can help. A counsellor can assist you in identifying and understanding your feelings, and support you as you take steps towards a more fulfilling life.



*Low mood lasting more than three weeks, or that is reoccurring, is often diagnosed as depression. You could speak with your GP if you have experienced low mood for some time. A GP may recommend counselling or medication, or both as treatment for depression.


Click here to watch an NHS video on Self-help for low mood and depression



For information on counselling, follow these links to these past blog posts:






You may also find the following links useful:









and here

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