This checklist below can be used as a guide to finding the help you need:

An effective counsellor or psychotherapist...

• ...will help you think about your problems in new and more empowering ways.
• ...understands depression and how to lift it.
• ...helps immediately with anxiety problems such as panic attacks, nightmares, post-traumatic stress phobias and trauma.
• ...is prepared to give information and advice as needed.
• ...will not use jargon or 'psychobabble' or tell you that counselling or psychotherapy has to be 'painful'.
• ...will not dwell unduly on the past.
• ...will be supportive when difficult feelings emerge, but won't encourage people to get emotional beyond the normal need to 'let go' of bottled up feelings.
• ...will help you to both draw and build upon your own inner resources (which may prove greater than you thought).
• ...may assist  you to develop your social skills so that your needs for affection, friendship, pleasure, intimacy, connection to the wider community etc. can be better fulfilled.
• ...will be considerate of the effects of counselling on the people close to you.
• ...may teach you to relax deeply
• ...uses a wide range of techniques as appropriate.
• ...will take as few sessions as possible.
• ...will increase your self-confidence and independence and make sure you feel better after every session.