A Short Guide to Therapy: What It Is, Who It's For and How to Start

7 November 2026

In short: Therapy is a confidential space to talk with a trained professional about what's on your mind, at your own pace. You don't need to be in crisis, or know exactly what's wrong, to start. I offer online counselling to adults across the UK and internationally, including neurodivergent people and those exploring multi-heritage or mixed-faith identity.

What is therapy?

Therapy, also called counselling or talking therapy, is a regular conversation with a trained practitioner. Together, we make sense of your thoughts, feelings and patterns.

It isn't advice-giving. And it isn't about being told what to do.

In a session, we might:

Talk through something that's worrying you now
Look at patterns that keep repeating in relationships, work or family
Make sense of past experiences and how they shape you today
Find ways to manage overwhelm, anxiety or big emotions
Explore who you are, including your identity, culture, faith and the way your brain works

Sessions usually last 50 to 60 minutes (depending on the practitioner) and happen weekly or fortnightly. What we talk about is confidential, with a few safety exceptions that I explain at the start.

What is creative counselling?

Creative counselling uses creativity, arts and culture to make more room for joy, rest, care, choice and connection in everyday life. Alongside talking, creative activities can help you explore things that are hard to put into words.

You don't need any artistic skill. It's about the process, not making something that looks good.

In a session, you might:

Draw, doodle or use colour to show how something feels
Use objects, figures or a sand tray to map out relationships or a situation
Choose picture or emotion cards to start a conversation
Write a letter, a list or a short piece you don't have to share
Use metaphor, music or movement to notice what's happening in your body

Creative approaches can help when talking feels too direct, when feelings are tangled or hard to name, or when you think more easily in pictures than words. Many neurodivergent clients find them a gentler way in. They can also help when exploring identity, heritage and family stories.

Creative counselling works online too, using paper and pens at home, a shared digital whiteboard or objects from around you. And you can always choose just to talk.

In my work, I use creative expression within counselling. This is different from art therapy, which in the UK is a regulated profession: "art therapist" is a protected title for people registered with the HCPC.

Who is therapy for?

Therapy is for anyone who wants to understand themselves better, or feels stuck, overwhelmed or alone with something. People often come because of:

Anxiety, low mood or stress that won't shift
Relationship or family difficulties
Big life changes, such as moving country, becoming a parent, loss or separation
Feeling different, misunderstood, or like you're always "too much" or "not enough"
Wondering if you might be autistic, ADHD or otherwise neurodivergent
Questions about identity, belonging, heritage or faith
Habits or behaviours that once helped you cope but now get in the way of your life

You don't need a diagnosis, a label or a clear goal. "I'm not sure what's wrong, but something isn't right" is a perfectly good place to start.

Is now the right time?

There's rarely a perfect moment. Perhaps you're thinking, "I should wait until things calm down." That's understandable. Signs it could be a good time:

You keep thinking about getting support
Friends or family are worried about you, or you're tired of carrying it alone
The same difficulties keep coming back
You have some space in your week, even if it's small

Therapy can sometimes stir things up before it feels better. If life is very unsettled right now, we can think together, when you get in touch, about whether to start now, start gently, or plan a better time.

What's the difference between counselling and psychotherapy?

In the UK, the two words are often used interchangeably. Counselling sometimes means shorter work on a current issue, and psychotherapy sometimes means longer, deeper work.

In practice, what matters more is that your therapist is trained, registered with a professional body such as the BACP, UKCP or NCPS, and is someone you feel comfortable with.

What can I bring to therapy?

Anything that matters to you. There's no topic too small, too strange or too complicated. You can bring:

Feelings you can't name yet
Things you've never said out loud
Your doubts about therapy itself
Notes, lists or voice memos, if words are hard to find in the moment

Thinking isn't the same as communicating. Sometimes we know what we feel but can't find the words yet, and that's okay. You decide what you share and when. A good therapist will follow your pace.

How do I start therapy?

Starting usually takes three steps:

Find a few therapists who feel like a fit. Look at their training, registration and who they work with. Read how they write: do they sound like someone you could talk to?
Get in touch. Send a message with any questions you have. Some therapists also offer a short call. It's a chance to get a feel for each other, with no obligation.
Have a first session. We'll agree practical things like times, fees and confidentiality, and start to talk about what brings you.

Questions worth asking a therapist

Have you worked with people facing something similar?
What's your approach, and what would sessions look like?
How do you adapt sessions to suit how I communicate?
How do you work with culture, faith and identity?
What are your fees, session length and cancellation policy?

What happens in the first session?

The first session is mostly about getting to know each other. I'll ask what's brought you, what you hope might change, and anything that would help sessions feel comfortable.

You don't have to tell your whole story at once. It's normal to feel nervous, tired or relieved afterwards. Sometimes all three.

How I work

I'm Yasmin Shaheen-Zaffar, a BACP-accredited counsellor (MBACP Accred) offering talking and creative counselling. I work online with adults across the UK and internationally, so you can have sessions from home, wherever you live.

Neurodivergent clients

I work with autistic, ADHD, AuDHD, dyslexic and otherwise neurodivergent people at any stage: before diagnosis, while waiting for an assessment, during it, or after.

You don't need a diagnosis to work with me. We don't have to wait for a diagnosis before taking a difficulty seriously. Some people come for support with emotional dysregulation, overwhelm or burnout. Others want to understand themselves better, unpick years of masking, get support with loss or grief, or find the words to communicate their needs to partners, family or work.

Sessions can be adapted to you. That might mean camera on or off, using the chat box, a clear structure, breaks, or a short written summary afterwards.

Multi-heritage and mixed-faith clients

I also work with people of multi-heritage and mixed-race backgrounds, people in mixed-faith relationships, and parents raising multi-heritage children. You might be exploring where you belong, navigating family expectations, or wondering how to talk to your children about identity, race and faith. Your culture and beliefs are welcome in the room, not something to leave at the door.

Mixed heritage and mixed faith are part of my own story. I understand the pull of hiding who you are, of never feeling fully accepted by either side, and of just wanting to be yourself.

Coping habits that no longer help

Many of us develop ways of coping that bring comfort, safety or relief at a hard time. That makes sense. Over time, though, some of those behaviours can start to cost more than they give, affecting your health, relationships, work or sense of self. This might be around food, spending, scrolling, substances, people-pleasing, withdrawing or overworking.

I offer a non-judgemental space to understand what that behaviour has done for you, what it costs you now, and what else might meet the same need. We go at your pace. Nothing about you needs to be "fixed", we simply support you in finding ways to make your life less stressful - and that doesn't need to happen overnight.

Frequently asked questions

Do I need a GP referral for private counselling?

No. You can contact a private counsellor directly. NHS Talking Therapies in England also accept self-referrals, though waiting times vary.

Is therapy confidential?

Yes. What you share stays between us, with rare exceptions if there's a serious risk to you or someone else. I'll explain this clearly before we begin.

Can I have therapy with a UK therapist if I live abroad?

Often, yes. I work online with clients internationally. We'll check time zones and any local considerations when you get in touch.

Is online therapy as effective as face-to-face?

For many people, yes. Online sessions can also feel easier: no travel, your own space, and more control over your sensory environment.

Is creative counselling the same as art therapy?

No. Art therapy is a regulated profession in the UK, and art therapists must be registered with the HCPC. In art therapy, making art is the main way of working. In creative counselling, I use creative expression alongside talking: you can choose to draw, write, use objects or images, or simply talk. For me, creativity doesn't just mean making or drawing things. It can also mean being creative in finding solutions to the challenges you're facing.

Do I need a diagnosis to get support as a neurodivergent person?

No. You're welcome whether you're diagnosed, self-identifying, waiting for an assessment, or simply wondering.

How much does it cost?

Sessions are online via Zoom and paid securely through Stripe when you book.

Individual counselling: £75 for 60 minutes, £110 for 90 minutes
Couple counselling: £110 for 60 minutes, £150 for 90 minutes

Fees are correct as of November 2026. The latest fees and availability are on my one-to-one support page.

Need help right now?

Therapy isn't an emergency service. If you're in crisis in the UK, call Samaritans free on 116 123 (24 hours), contact NHS 111, or call 999 in an emergency. If you're outside the UK, contact your local emergency services. You can find more crisis support links on our crisis support page.

Ready to take the next step?

If this guide has helped you think about whether therapy is right for you, I'd be glad to hear from you. There's no pressure to have it all worked out first. Get in touch and we can talk about what you're looking for.

Read next: How to Choose a Counsellor: 10 Questions to Ask Before You Book · Neurodivergent-Affirming Therapy: Support Before, During or After Diagnosis · Counselling for Multi-Heritage and Mixed-Race Identity · How Do I Know What Support I Need? Resources, Courses, Memberships or One-to-One Therapy