--- title: "How to Start Counselling When You Don't Know Where to Start" description: "You know you want to talk to someone, but the thought of finding a therapist feels like another huge task. This is for anyone in Surrey feeling stuck, overwhelmed by the choice, and unsure how to take that first step towards private counselling." lang: en-GB json-ld: | [ { "@context": "https://schema.org", "@type": "Organization", "name": "CBT & Counselling Surrey", "url": "https://cbtandcounsellingsurrey.co.uk/", "telephone": "+441483319208", "areaServed": "Surrey, UK" }, { "@context": "https://schema.org", "@type": [ "Organization", "ProfessionalService" ], "@id": "https://cbtandcounsellingsurrey.co.uk/#organization", "name": "CBT & Counselling Surrey", "url": "https://cbtandcounsellingsurrey.co.uk", "telephone": "01483 319 208", "areaServed": [ { "@type": "AdministrativeArea", "name": "Surrey" }, { "@type": "Country", "name": "United Kingdom" } ], "priceRange": "£68-£80", "hasCredential": [ "BACP — British Association for Counselling and Psychotherapy", "NCPS — National Counselling and Psychotherapy Society", "BABCP — British Association for Behavioural and Cognitive Psychotherapies", "UKCP — UK Council for Psychotherapy", "NCIP — National Council of Integrative Psychotherapists" ], "openingHoursSpecification": [ { "@type": "OpeningHoursSpecification", "description": "Monday to Sunday", "opens": "08:00", "closes": "21:00" } ], "dateModified": "2026-08-28" }, { "@context": "https://schema.org", "@type": "WebPage", "@id": "https://cbtandcounsellingsurrey.co.uk/#webpage", "url": "https://cbtandcounsellingsurrey.co.uk/", "name": "CBT & Counselling in Surrey", "description": "CBT & Counselling Surrey is a private therapy practice providing Cognitive Behavioural Therapy (CBT), counselling and couples therapy across Surrey and…", "inLanguage": "en-GB", "dateModified": "2026-08-28", "isPartOf": { "@id": "https://cbtandcounsellingsurrey.co.uk/#website" }, "publisher": { "@id": "https://cbtandcounsellingsurrey.co.uk/#organization" }, "mainEntity": { "@type": "Question", "name": "Where can I get CBT and counselling in Surrey?", "acceptedAnswer": { "@type": "Answer", "text": "CBT & Counselling Surrey is a private therapy practice providing Cognitive Behavioural Therapy (CBT), counselling and couples therapy across Surrey and online throughout the UK. Individual CBT and counselling sessions are £68 and couples sessions are £80, each lasting 60 minutes. Online and face-to-face sessions are the same price. Our therapists are professionally qualified. Professional-body membership, registration and accreditation status vary by therapist and are shown on each individual profile. Bodies represented across the network include BACP, NCPS, BABCP, NCIP and others. You can book directly online without a GP referral." } } }, { "@context": "https://schema.org", "@type": "Article", "headline": "How to Start Counselling When You Don't Know Where to Start", "description": "You know you want to talk to someone, but the thought of finding a therapist feels like another huge task. 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[Home](/) - [Blog](/blog) - How to Start Counselling When You Don't Know Where to Start [Back to Blog](/blog) # How to Start Counselling When You Don't Know Where to Start August 13, 2026 ![Winding cobblestone path through misty forest with directional sign and sunlight.](https://rxvhnvwmfwrneowddnji.supabase.co/storage/v1/render/image/public/blog-images/to-start-counselling-when-dont-know-where-4o5pp8.png?width=1200&resize=contain&quality=80) ### That Feeling of Being Stuck Before You Even Begin It’s a strange kind of paralysis. You’ve had the thought a dozen, maybe a hundred times: “I should probably talk to someone about this.” You might even have typed ‘[private counselling Surrey](https://cbtandcounsellingsurrey.co.uk/anxiety-counselling-surrey)’ into your phone late at night, scrolled for a minute, and then closed the browser. Why? Because it instantly feels like another overwhelming task on an already endless to-do list. The idea of finding help because you feel swamped is logical, but the process of finding that help feels, well, swamping. I’ve spoken to so many people who get stuck right here. They feel the weight of things, perhaps that [constant hum of anxiety](https://cbtandcounsellingsurrey.co.uk/blog/constant-hum-anxiety) or the pressure of trying to keep everything together. They know something needs to change, but the path isn’t clear. And the thought of choosing a stranger to talk to, of getting it ‘wrong’, is enough to make you just put it off for another week. ### “Where Would I Even Start?” This is the question that stops most people. It’s not just one question, is it? It’s a whole cascade of them. - How do I choose the right person from a list of names? - What if my problems aren’t ‘serious’ enough? - What if they’re too complicated and I can’t explain them properly? - What if I start and then I don’t like it? This uncertainty can be exhausting, especially when you’re already running on empty. You might be brilliant at managing your work life or organising your family, but this feels different. This is personal. The idea of being vulnerable with a stranger can feel daunting, and it’s completely normal to feel that way. ### What Really Happens in a First Session? Let’s clear something up. The first session is not a test. You don’t need to have your life story perfectly rehearsed. Personally, I see it as a simple, human conversation. It’s a chance for you to get a feel for the therapist and the space (whether that’s a physical room in [Guildford](https://cbtandcounsellingsurrey.co.uk/counselling-guildford) or Woking, or an online one). It’s an opportunity to say a little about what’s on your mind and see how it feels to say it out loud. For many, just voicing the thoughts they’ve been carrying alone is a relief in itself. It’s a space where you don’t have to worry about the other person’s reaction. It’s also your chance to ask questions. What are the sessions like? How does it work? There are no silly questions. The goal is simply to see if you feel comfortable. That’s it. There’s no pressure to come back. ### The Quiet Benefit of Individual Therapy Unlike trying to solve things on your own, or even talking to friends and family, [individual therapy offers something unique](https://cbtandcounsellingsurrey.co.uk/services/individual-therapy). It's a space that is entirely yours. It’s confidential, impartial, and focused purely on your mental wellbeing. You don’t have to edit yourself or worry about burdening someone. You can talk about the frustrations, the feelings of failure, [that quiet critic in your head](https://cbtandcounsellingsurrey.co.uk/blog/living-with-a-quiet-critic), or the sense of overwhelm that [an ordinary life in Surrey](https://cbtandcounsellingsurrey.co.uk/blog/ordinary-life-overwhelm-surrey) can sometimes bring. You can be completely honest. At our practice, we work on a session-by-session basis. This means you’re in control. There's no long-term commitment, which can take a lot of the pressure off when you’re just starting out. Our fee is £68 for a full hour session, and you simply book one at a time, for as long as it feels helpful to you. ### A Small, Manageable First Step If you're reading this and nodding along, I want to suggest a different way of thinking about [finding a therapist in Surrey](https://cbtandcounsellingsurrey.co.uk/find-your-therapist). Don’t think about solving everything at once. Just focus on one small, manageable step. That step could be sending a single email. You don’t need to pour your heart out. You can simply say: “I’m interested in learning more about individual therapy and would like to book an initial session.” That’s it. Taking that one action can break the paralysis. It’s a proactive choice for yourself, a way of saying that you deserve support. If you’re ready to take that step, we’re here. We offer private counselling both online and face-to-face across Surrey, designed to help you find your feet again. You can get in touch by emailing us at info@cbtsurrey.co.uk or by using the contact form on our website. It’s a simple step, but it could be the one that makes all the difference. Written by Sian Jones, Founder of CBT & Counselling Surrey. Sian has extensive experience helping individuals manage anxiety, stress, low mood and other emotional challenges. Tags: CBT & Counselling Surrey private counselling surrey finding a therapist surrey individual therapy mental wellbeing surrey Share: [](https://twitter.com/intent/tweet?url=https%3A%2F%2Fcbtandcounsellingsurrey.co.uk%2Fblog%2Fhow-to-start-counselling&text=How%20to%20Start%20Counselling%20When%20You%20Don't%20Know%20Where%20to%20Start)[](https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fcbtandcounsellingsurrey.co.uk%2Fblog%2Fhow-to-start-counselling)[](https://www.linkedin.com/shareArticle?mini=true&url=https%3A%2F%2Fcbtandcounsellingsurrey.co.uk%2Fblog%2Fhow-to-start-counselling&title=How%20to%20Start%20Counselling%20When%20You%20Don't%20Know%20Where%20to%20Start) ## More Articles ![Two people walk a misty autumn forest path towards a modern, illuminated building.](https://rxvhnvwmfwrneowddnji.supabase.co/storage/v1/render/image/public/blog-images/psychological-therapy-young-people-surrey-w3gg5o.png?width=1200&resize=contain&quality=80) September 1, 2026 [ ### Is It More Than 'Just a Phase'? Supporting Your Teen in Surrey ](/blog/psychological-therapy-young-people-surrey) You know your child better than anyone, so you notice the small shifts. But when does a 'phase' become something more? This is for parents in Surrey who are worried about their teenager or young adult's mental wellbeing. [Read Article](/blog/psychological-therapy-young-people-surrey) ![Beige chair with brain motif on cobbled street, historic building with clock tower at sunset.](https://rxvhnvwmfwrneowddnji.supabase.co/storage/v1/render/image/public/blog-images/finding-cbt-in-guildford-ul2ym2.png?width=1200&resize=contain&quality=80) August 27, 2026 [ ### What to Know Before Looking for CBT in Guildford ](/blog/finding-cbt-in-guildford) Searching for CBT in Guildford? It can be an overwhelming process. This guide helps you understand what to look for, what questions to ask, and how to find the right practical support for anxiety or low mood in Surrey. [Read Article](/blog/finding-cbt-in-guildford) ![Priorities list on paper pinned to a cork board, with most tasks checked off.](https://rxvhnvwmfwrneowddnji.supabase.co/storage/v1/render/image/public/blog-images/when-you-always-put-others-first-j4t1sf.png?width=1200&resize=contain&quality=80) August 24, 2026 [ ### Putting Everyone Else First? What Happens When You’re Last on Your Own List ](/blog/when-you-always-put-others-first) The diary is full, the family is sorted, and the work is done. So why do you feel so empty and exhausted? This is for anyone who is brilliant at looking after others but has forgotten how to look after themselves. [Read Article](/blog/when-you-always-put-others-first) [![CBT & Counselling Surrey](/assets/logo-surrey-D4YNr6_A.webp)](/) Professional CBT & Counselling services across Surrey. 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