Thinking about therapy but don't know where to start — begin here
New to therapy? Learn what it is, who provides it, and how to take your first confident step toward finding the right support.
The biggest mistake people make when starting therapy is treating it as an emergency fix. You feel stuck, something hurts, and you reach for the first name you find—only to discover three sessions in that this person isn't what you needed, or their style clashes with yours, or you're not actually ready to do the work. Starting therapy without a basic map of the landscape wastes time and money, and often leaves people thinking therapy itself doesn't work.
The truth is simpler: you need to know what problem you're actually trying to solve, what kinds of providers exist, and how to take one small, confident step instead of a blind leap.
What therapy is, and what it isn't
Therapy isn't advice. It isn't someone telling you what to do, or fixing you in one session, or a replacement for crisis help when you're in danger. It's a structured conversation between you and a trained professional designed to help you understand your thoughts, feelings and patterns, and to shift what isn't working.
It works best when you show up wanting to change something, even if you don't yet know what. That might be a specific event—grief, a relationship ending, a diagnosis—or something slower and more tangled: feeling disconnected, stuck in the same patterns, unable to enjoy things you used to, or struggling to sleep or eat. Sometimes it's anxiety or low mood that won't lift on its own. Sometimes it's clarity you're after: figuring out who you are beneath the noise.
The shape and pace of therapy depends on what you're working with and what you need. Some people see someone weekly for a few months. Others come back every few years when life throws something new. Neither is wrong.
The main types of therapist you'll encounter
When you start looking, you'll see several job titles. A psychologist has a degree in psychology and is registered with the Health Professions Council of South Africa (HPCSA). A counsellor has training in counselling theory and techniques; check whether they're registered with the SACSSP (South African Counselling and Psychotherapy Regulatory Board) or similar body. A psychiatrist is a medical doctor who prescribes medication; they also do therapy, though they often work alongside a psychologist or counsellor for talk-based work. A clinical social worker has training in social work and mental health and is registered with SACSSP.
There's also overlap: some people call themselves therapists without a regulated registration, which doesn't mean they're untrained, but it does mean you need to ask more questions about their qualifications and approach. Others do coaching, life counselling, or spiritual guidance—these aren't therapy, but they may help if that's what you're looking for.
The title matters less than the person's actual training, approach and whether they're a fit for you.
Naming what you actually need help with
Before you search, spend five minutes writing down what's prompting this. Not a perfect description—just honest. "I feel like I'm failing at work and can't stop thinking about it." "My marriage feels empty." "I had something happen I can't seem to move past." "I don't know who I am anymore." "I'm so anxious I can barely leave the house."
That's enough. You don't need a diagnosis. You don't need to have it all figured out. You just need to know that something isn't right and you want to talk to someone about it.
Your first move
Look for a provider in your area who works with the kind of issue you've named. Check their registration status if it matters to you. Read what they say about how they work—do they sound like someone who might get you? Then reach out. Ask if they have space, what their fees are, and how they work (in person, online, how often). You don't need to have the perfect therapist on the first try; you need someone safe and competent enough to start.
On Strove, verified therapists and counsellors in your area list what they specialise in and how they work. Filter by what fits your life, read their profiles, and send a message. Starting is the hardest part. After that, you're just talking to someone trained to listen.
Common questions
- What's the difference between a therapist, counsellor and psychologist?
- A psychologist has a psychology degree and is HPCSA-registered. A counsellor has training in counselling and may be registered with SACSSP or similar. Both do talk-based therapy. A psychiatrist is a medical doctor who can prescribe medication. The title matters less than their actual training and whether they're a good fit for you—ask about their qualifications and experience.
- How do I know if I'm ready for therapy?
- You don't need to have it all figured out. If something feels stuck, painful or confusing, and you want to talk about it with someone trained to listen, you're ready. You don't need a crisis or a diagnosis—wanting change or clarity is reason enough.
- What if I can't afford regular therapy?
- Ask potential providers about sliding-scale fees, group therapy, or whether they offer any reduced-rate slots. Some organisations also offer free or low-cost counselling; ask your GP or local clinic if they can point you toward options. Starting is what matters—even a few sessions can help.
- How long does therapy usually take?
- It varies. Some people come for three to six sessions around a specific event. Others come weekly for months or years. There's no standard—it depends on what you're working with and what feels right for you. A good therapist will check in regularly about whether it's helping.
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