Hi, I’m Dr Jarrod White, a clinical psychologist working at Clarity Medical and I also run a private practice – Beyond the therapy room. I have loved working at Clarity and seeing the holistic approach to healthcare they provide. One of the interesting dilemmas that I have noticed people can arrive with is actually an age old consideration when it comes to seeking therapy.

“I want therapy, but how do I know what to look for and who is right for me?” And it’s a big decision!

Finding the right therapist is more than just a practical decision, it’s about finding someone who can hold space for your experiences in a way that resonates. The journey of therapy is deeply personal, shaped by the kind of support you seek, the depth of work you’re willing to engage in, and the rhythm that fits your life or that you’re wanting to fit your life into.

I thought I’d delve into this briefly to give you an overview of what’s out there, to help inform your decision.

Different Approaches: Depth vs. Solution-Focused Work

Therapy varies not just in technique, but in how deeply it delves:

• Long-Term, Depth-Oriented Therapy: If you’re drawn to self-exploration and want to understand patterns that repeat in your life, psychoanalysis, psychodynamic therapy, or existential therapy may be valuable. These approaches explore the unconscious, early experiences, and how they shape the present.
• Solution-Focused & Cognitive Therapies: If you prefer practical strategies, Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), or Dialectical Behaviour Therapy (DBT) can provide structured, goal-oriented support. These are particularly effective for anxiety, depression, and emotional regulation.
• Emotion-Focused Therapy (EFT): If you feel disconnected from your emotions or struggle to express them, EFT helps you deepen emotional awareness and develop a healthier relationship with your inner world.
• Interpersonal & Relational Therapy: If relationships—romantic, familial, professional—are a source of tension or longing, Interpersonal Therapy (IPT), and group therapy explore how you relate to others and what shifts might lead to deeper connection.
  

Therapeutic Cadence: Weekly vs. Fortnightly vs. Monthly Sessions

The frequency of therapy plays a role in how effective it is. It’s worth asking yourself: How much support do I need right now? This is not something you need to figure out to begin with, but it’s a really important conversation with your therapist.

• Weekly Sessions: If you’re working through something deeply personal—longstanding patterns, acute distress, or trauma—weekly therapy offers consistency and momentum.
• Fortnightly Sessions: A balanced option for those who want ongoing support while having space between sessions to reflect and implement changes.
• Monthly Sessions: Often used for maintenance, monthly sessions can provide a reflective touchpoint but may not allow for deeper momentum.
• Less Frequent than Monthly: While possible, longer gaps between sessions often dilute therapy’s impact, as consistency is a major factor in creating meaningful change.

For those in group therapy, weekly attendance is typically recommended, as group cohesion and real-time interpersonal growth require regular engagement.

What Draws You to a Particular Therapist? Safety vs Challenge.

Choosing a therapist isn’t just about credentials or techniques. Some people seek a therapist who feels safe and affirming—a place to be understood, validated, and held. Others seek someone who challenges them, stretches them into uncomfortable but necessary growth.

Ask yourself:

• Do I want someone who helps me feel secure, or someone who pushes me into new territory?
• Do I feel drawn to a therapist with a similar lived experience, or do I want someone who offers a fresh, outside perspective?
• Am I ready to be confronted with difficult truths, or do I need time to build trust first?

Both approaches are valid, and the best therapist for you is the one who meets you where you are while also guiding you where you want to go. Ultimately, it is important to have a bit of both in your therapeutic relationship, it’s hard to grow if we don’t feel safe, yet reaching for safety only can leave us stuck in our situation.

What If You Don’t Like Your Therapist?

Not every therapist will be the right fit—and that’s okay. Therapy isn’t just about talking; it’s about the relationship itself. If something feels off, it’s worth exploring why.

• Is it resistance or misalignment? Sometimes therapy feels uncomfortable because you’re being challenged. Other times, it’s a genuine mismatch in style, approach, or personality.
• Communicate your concerns: If you feel safe enough, express what isn’t working. A good therapist will welcome this conversation.
• Try someone new: If after a few sessions you don’t feel understood, validated, or challenged in the ways you need, seeking another therapist can be a powerful decision in itself.

Final Thoughts: Choosing Therapy with Intention

Therapy is not just about “fixing” something—it’s about creating a richer, more connected experience of yourself and the world around you. Whether you choose individual therapy, group therapy, or a combination of both, the right approach will help you understand yourself more deeply, navigate relationships more effectively, and cultivate a life that feels more authentic and aligned.

Find a therapist who feels right but also moves you toward growth. And if you’re unsure, start somewhere—therapy is, at its core, an unfolding process.

Book an appointment with a GP at Clarity Medical St Kilda East to begin your mental health care plan.