Seeing a mental health professional
This lesson will talk about the different kinds of therapy options that exist out there, and how to go about finding the right therapist for you.
What is therapy
Seeing a mental health professional is for anyone who wants to be able to talk about issues in their life in a safe and confidential place, with a person who is supportive, impartial, and has the training and skills to provide meaningful help — whether they are a counsellor, therapist, psychologist, or psychiatrist.
Differences between mental health professionals
You might be wondering, what is the difference between a counsellor, therapist, psychologist, and psychiatrist?
What are they: Counsellors have completed an undergraduate degree in counselling. They are trained to use a person-centred approach, where they listen to a client’s concerns and help them find ways to manage and improve their health and wellbeing. Counsellors may or may not choose to train or specialise in additional types of therapy beyond this approach.
Possible benefits: Counsellors are trained to work with mild to moderate mental health conditions, relationship difficulties, and other general well-being issues. They typically work in a supportive, relational approach that helps their clients to explore and understand aspects of themselves and their experience, in order to find solutions and bring about positive change.
Possible limitations: Counselling isn’t a regulated field, meaning that anyone can call themselves a counsellor, so it’s important to check the qualifications of your counsellor before making an appointment, and inquire if they are part of an official association, such as the Australian Counselling Association (ACA) or the Psychotherapy and Counselling Federation of Australia (PACFA).
What are they: A psychotherapist is extremely similar to counsellors, and the terms are often interchangeable. The main difference is that a psychotherapist usually has an undergraduate degree in counselling, plus additional specialist training in psychotherapy (such as a master’s degree). They are trained to work in-depth with a range of mental health issues, and typically have a particular area of interest or modality that they specialise in.
Possible benefits: Psychotherapists are highly trained to work with and treat mild to moderate mental health conditions, relationship difficulties, and other general well-being issues. They typically work in a relational approach that helps their clients to explore and understand aspects of themselves and their experience, in order to find solutions and bring about positive change.
Possible limitations: Just like counsellors, psychotherapists aren’t covered under a mental healthcare plan, and can often be costly. It also isn’t a regulated field, so it’s important to check the qualifications of your therapist before making an appointment, and inquire if they are part of an official association, such as the ACA or PACFA.
What are they: Psychologists have completed a 4 year university degree majoring in psychology, and have completed some form of post-graduate degree in order to become registered as a psychologist. They are trained in the science of mental disorders and diagnosis.
Possible benefits: Psychologists are highly trained, and are able to clinically assess, diagnose and treat people with mild, moderate, or severe mental health conditions. You will need to see a psychologist if you are looking to receive a particular diagnosis such as depression, anxiety, PTSD, ADHD, or any other disorders. Psychologists are highly regulated by the Australian Health Practitioner Registration Agency (AHPRA), and for Australian citizens they are covered under Medicare as part of a mental healthcare plan, meaning that you are able to access a number of free or subsidised sessions with a psychologist each year.
Possible limitations: Without a mental healthcare plan, psychologists can often be very costly, and there can often be extremely high wait times (sometimes 6months+). Additionally, psychology training in Australia typically focuses on diagnosis, assessment, and therapies such as CBT. Because of this, psychologists can sometimes have a reputation for being very clinical and prescriptive. When looking for a psychologist, it might be beneficial to inquire if they are trauma-informed, are trained in any other modalities, and get a feel for if they provide empathy and non-judgemental acceptance when they work with you.
What are they: Psychiatrists are doctors who have completed a medical degree, and have then trained in the field of psychiatry. It typically takes 11 years to complete training to become a psychiatrist. They specialise in the diagnosis, treatment and prevention of mental illness, and you normally need a GP referral to see a psychiatrist.
Possible benefits: Psychiatrists are highly trained, and are able to clinically assess, diagnose and treat people with severe or complex mental health conditions, as well as prescribe medication. Like psychology, psychiatry is regulated by AHPRA.
Possible limitations: While some psychiatrists do offer talk-therapy, the majority often focus on diagnosis, and use medication as their primary form of treatment. Because of this, they can sometimes have a reputation for being very clinical and prescriptive. When looking for a psychiatrist, it might be beneficial to inquire if they also offer talk-therapy or any other treatments alongside medication, and get a feel for if they provide empathy and non-judgemental acceptance when they work with you.
At the end of the day, all of these professions are able to help you. There is no superior profession — it is just about who feels right for you.
Why go to therapy
Reading about mental health topics and learning how to regulate the nervous system at home is a huge step — for some, maybe this is enough. For others, you might feel like you need that extra help from a trained professional. There is nothing wrong with seeking help. Sometimes we need someone there to listen to us, to help us make sense of things in our life, and to understand ourselves a bit better. Sometimes we need someone to help us figure out how we can better respond to issues in our life, resolve conflict, or make practical changes.
Seeing a therapist can be particularly beneficial if we have a history of trauma — however big or small. Because trauma has such a strong impact on the brain (see module 2), sometimes we need a trained, trauma-informed professional to help us safely process and integrate trauma in ways that we might not be able to do by ourself.
I also want to reassure you that trauma therapy is not about having to actively talk about all of your traumatic memories all the time — it is often more subtle and gentle, and a therapist will always prioritise safety and compassion first.
How to find the right therapist for you
I understand that the idea of finding a therapist can be overwhelming or intimidating. There are many different types of therapy approaches out there, and each therapist will be a little different too. It’s important to keep in mind that there is no one perfect or right kind of therapy out there — what’s important is finding a therapist that works for you. And sometimes you might need to “shop around” a little to find the person who works for you — this is totally normal.
Below are a list of some* of the types of therapies that are out there:
What is it: Person-centred therapy is a non-directive approach to therapy that places the focus on each person’s natural ability to find positive solutions in their own life. This type of therapy is based on the belief that a therapist’s most important skill is to listen and follow the client’s lead, and that it’s within this attuned and safe environment that a client can find their own paths to healing.
Possible benefits: With this kind of therapy, you can expect to experience warmth, empathy, genuineness, and non-judgemental acceptance from your therapist, as they encourage and support you to discover more about yourself and what you can do to bring about positive change in your life.
Possible limitations: Sometimes we require additional interventions beyond this kind of talk-therapy, particularly in instances that involve trauma or addiction, or where we are not feeling motivated to change. The good news is that many person-centred therapists also integrate other types of therapy into their practice — so it might be a good idea to look out for what other modalities a therapist is trained in, in addition to person-centred therapy.
How to find a person-centred therapist: You can google person-centred therapists in your suburb, or check out the additional resources at the bottom of the page for therapist directories in Australia, which give you the option to do an advanced search by therapy type/modality.
You can read more about person-centred therapy here.
What is it: EFT places our emotional experiences as the main focus for therapy. Originally one of the gold-standard forms of couples therapy, it is now also used with individuals, with the belief that positive change occurs when a person is able to become aware of, regulate, restructure, and transform emotions.
Possible benefits: EFT is rooted in attachment theory, and combines person-centred therapy with an experiential approach. With this kind of therapy, you can expect a highly relational approach from your therapist that focuses on creating an environment of comfort, safety, empathy, collaboration and trust in the therapy room. For many of us we often view emotions as “the problem” and the source of our distress — this type of therapy can equip us with the skills to actually manage our emotions and learn to understand them.
Possible limitations: Because it’s primarily a type of couple’s therapy, it might be hard to find a therapist who specialises in individual therapy (EFIT). Similarly, while it is an experiential therapy that helps you actively work with your emotional responses, it is not necessarily targeted as a trauma-therapy, so in cases that involve things like trauma or addiction it might be wise to check what area of interest the EFIT therapist specialises in, to see if they are trauma-informed.
How to find an EFT therapist: EFT Australia has a directory for EFT therapists that you can check out here — be sure to look out for whether they do individual therapy. You can also google EFT therapists in your suburb, or check out these additional resources.
You can read more about EFT here.
What is it: IFS is an approach that holds a belief that all humans have a true or core ‘Self’, as well as various sub-personalities, or ‘parts’, that all make up an inner system within us. The goal of IFS is to help clients dialogue with these inner parts in order to explore and work through blocks, heal emotional wounds, and bring more balance and harmony to their system as a whole.
Possible benefits: With an IFS therapist, you can expect empathy, genuineness, and unconditional positive regard, whilst also receiving more targeted, trauma-informed interventions that help you experience more self-compassion, process trauma, resolve emotional difficulties, and understand yourself better.
Possible limitations: While for some IFS feels very natural and intuitive, for others the idea of talking to ‘parts’ can feel difficult to connect with. This kind of therapy might also not be suitable for those with conditions such as schizophrenia, paranoia, or active delusions. It is important to check what issues an IFS therapist specialises in.
How to find an IFS therapist: IFS Australia has a directory for IFS practitioners that you can check out here. You can also google IFS therapists in your suburb, or check out these additional resources.
You can read more about IFS here.
What is it: Somatic experiencing is a body-oriented experiential therapy that aims to provide clients with corrective bodily experiences that help them to release the internal activation and charge around past traumatic events. This modality uses mind-body techniques to increase a client’s tolerance of sensations and emotions, and create more balance and wellbeing in their life.
Possible benefits: SE is a trauma therapy that is informed by latest research in neurobiology and provides a way to process trauma that is specifically designed to be gentle, titrated, and not re-traumatising for clients. If regular talk-therapy has reached its limits for a client, SE provides another avenue for healing.
Possible limitations: SE is best for people who are seeking help processing or resolving some sort of trauma (no matter how small — see module 2). If the idea of opening up about trauma or working with sensations in the body doesn’t interest you, this might not be the right modality for you.
How to find a Somatic Experiencing practitioner: Somatic Experiencing Australia has a directory for SE practitioners that you can check out here. You can also google SE practitioners in your suburb, or check out these additional resources.
You can read more about SE here.
What is it: Psychodynamic therapy is an in-depth form of talk therapy that focuses on a person’s relationship with their external world, where they are free to talk about their current difficulties, fears, desires, and experiences in life. A psychodynamic therapist helps to examine the roots of a person’s emotional suffering, and assists in the process of problem-solving.
Possible benefits: Engaging in active self-reflection with a psychodynamic therapist can be extremely valuable, particularly for those who have lost meaning in their lives, or have difficulty forming or maintaining personal relationships. It can be helpful for clients who are looking to obtain insight into themselves.
Possible limitations: Sometimes we require additional interventions beyond this kind of talk-therapy, particularly in the instance of trauma. People who are not interested in delving into their life history might also not suit this kind of therapy.
How to find a Psychodynamic therapist: You can google psychodynamic therapists in your suburb, or check out the additional resources at the bottom of the page for therapist directories in Australia, which give you the option to do an advanced search by therapy type/modality.
You can read more about psychodynamic therapy here.
What is it: Schema therapy is a type of therapy that targets maladaptive patterns of thinking that affects a person’s behaviours, coping styles, relationships, and overall wellbeing. The aim of schema therapy is to help a person understand the underlying belief systems that cause these patterns of thinking, so that they can learn what they can do to get their needs met in healthier ways.
Possible benefits: Schema therapy provides a bit more structure and direction for clients, while still making sure that empathy, comfort and safety are at the forefront of the therapy experience. It can be helpful if you want to understand yourself better, and implement meaningful changes in your behaviour.
Possible limitations: Sometimes we require additional interventions beyond this kind of talk-therapy, as it focusses primarily on cognitions and behaviour. It is important to ensure that a schema therapist is discussing your behaviours and thoughts with empathy and non-judgmental acceptance, particularly when working with trauma.
How to find a Schema therapist: Schema Therapy Institute Australia has a directory for schema therapists that you can check out here. You can also google schema therapists in your suburb, or check out these additional resources.
You can read more about Schema therapy here.
What is it: CBT is based on the belief that the way a person thinks affects how they behave. The goal of CBT is to help a person identify, challenge, restructure and change maladaptive thought patterns, in order to change their responses to difficult situations and resolve issues in their life.
Possible benefits: If you want an extremely directive, structured approach to therapy that examines your thoughts and behaviours to create particular change in your current life, you might benefit from this kind of therapy.
Possible limitations: While this is often the most common type of therapy referred by GPs, it can sometimes lack depth, particularly for those who have experienced trauma. CBT can often be overly prescriptive, and ignore individual factors that contribute to a person’s unique experiences. While tackling our ‘dysfunctional thinking’ can be extremely useful, this might not be enough if we also need assistance processing and resolving the traumatic experiences that are perhaps driving those thought patterns in us. When seeking a CBT therapist, it might be beneficial to inquire if they are trauma-informed, are trained in any other modalities, and get a feel for if they provide empathy and non-judgemental acceptance when they work with you.
How to find a CBT therapist: You can google CBT therapists in your suburb, or check out the additional resources at the bottom of the page for therapist directories in Australia, which give you the option to do an advanced search by therapy type/modality.
You can read more about CBT here.
What is it: EMDR is a therapy that aims to alleviate the distress associated with disturbing memories. It uses side-to-side eye movements that help to remove or reduce the emotional charge of a memory, so that it can be safely processed and integrated in the brain. It is a trauma therapy designed for people with PTSD, but is now also used for anxiety, panic, depression, and other disorders.
Possible benefits: EMDR is most effective for people who have experienced single-incident, ‘Big T’, trauma (see module 2). It can help the brain to process and remove the ‘charge’ from a particular traumatic event, so that symptoms such as anxiety or avoidance can be reduced.
Possible limitations: If the idea of working with traumatic memories or sensations in the body doesn’t interest you, this might not be the right modality for you. EMDR can sometimes also be overly directive, and may be less effective when working with people who have experienced complex trauma or childhood abuse. It is important to find someone who is highly experienced in EMDR, and specialises in complex cases.
How to find an EMDR therapist: You can google EMDR therapists in your suburb, or check out the additional resources at the bottom of the page for therapist directories in Australia, which give you the option to do an advanced search by therapy type/modality.
You can read more about EMDR here.
What is it: Brainspotting is a brain-based, relational approach that uses a person’s eye positions to facilitate rapid processing of unresolved traumatic events. In a brainspotting session, a therapist holds a pointer and guides the client’s eyes across a field of vision while the client talks about an issue or event that is causing distress in their life. The “brainspot” is a certain visual point that brings the strongest emotional reaction to the issue being spoken about, and by focussing on this spot with the safe guidance of a therapist, the trauma can be processed and integrated in the brain.
Possible benefits: Brainspotting can be beneficial for people who have experienced complex or ‘small t’ trauma (see module 2). It emerged as a slower-paced alternative to EMDR that is more person-centred, attuned, and follows the lead of the client, while still facilitating the neurological processing and reduction of traumatic symptoms and distress.
Possible limitations: If the idea of working with traumatic memories or sensations in the body doesn’t interest you, this might not be the right modality for you. Additionally, while brainspotting has been around for almost two decades now, it is still considered to be an ‘emerging’ type of therapy, as it has limited research available to prove its efficacy (I want to put my own biased perspective in here, however, as I have personally experienced first-hand how effective brainspotting is — the most important thing, as always, is to find a skilled and experienced therapist who feels right for you).
How to find a Brainspotting therapist: Brainspotting Training Hub has a directory for Brainspotting practitioners that you can check out here. You can also google brainspotting therapists in your suburb, or check out these additional resources.
You can read more about Brainspotting here.
*it is near impossible to provide a list of all the types of therapies that exist — instead I've just listed some of the main ones that might be useful to know about. There are more you can check out in the additional resources below.
Additionally, something to keep in mind with these therapies is that not all therapists trained in these modalities will be listed on the directory. This is where google or word of mouth comes in handy, so you can look out for informed therapists in your area. Again, the most important thing is finding someone who feels right for you.
Questions you might ask a potential new therapist
If you're considering seeing a new therapist, and you can't find much information about their approach or experience, below are some questions you might consider asking them:
- What is your general philosophy and approach to therapy?
- Would you say your approach is more directive or more guiding?
- What should I expect from a typical session?
- Are there any specific interventions you use when working with trauma?
- Do you have experience working with clients who have a similar history or area of concern as me?
- How can we tell if we’re a good fit?
And just notice how you feel when listening to their answers. Do they sound respectful, do they sound knowledgable, do they sound supportive, do they sound like a good fit for me? There are countless studies showing that a huge factor that contributes to the success of therapy is simply having a therapist that feels respectful, accepting and supportive for you, regardless of what modality they use.
Additional resources
If you're wanting more information on how to find the right therapist for you, or want access to Australia-wide directories that you can search from, check out these resources:
What's next
The rest of this introduction section will continue to provide resources on how we can improve our mental health with other lifestyle factors beyond therapy.
This is all optional of course, but the resources are there if you want them.
