How to access therapy — a practical step-by-step guide
Psychotherapy is a research-backed effective treatment for many mental health challenges, but accessing therapy raises many questions. Where to start? Who pays? How long do you have to wait? This guide takes you step by step forward, whether the question is about subsidized rehabilitation psychotherapy, private therapy, or some other option.
Seeking help is a brave step. The most important thing is that you take the first step — the rest will sort itself out.
First step: recognize the need for help
Therapy is worth it when mental health challenges hinder your daily life. Typical signs are prolonged low mood, constant anxiety, sleep disorders, difficulty concentrating, or basic daily things feeling overwhelming.
You don’t need a crisis to seek out therapy. Many benefit from therapy in milder situations as well — for example, in handling life changes or relationship challenges.
If you aren’t sure whether you need therapy, you can start by discussing your situation through low-threshold services. Aichologist offers AI-based conversational support that can help organize your thoughts. It isn’t therapy, but it can clarify your situation.
Route 1: Subsidized rehabilitation psychotherapy
Many countries offer subsidized rehabilitation psychotherapy, which is the most common way to get long-term, affordable psychotherapy. Public insurance covers a significant part of the cost.
Who can apply?
Eligibility usually requires:
- Being within a certain age range (often 16–67)
- A doctor-diagnosed mental health disorder (for example, depression or an anxiety disorder)
- The disorder threatens work or study capacity
- An appropriate care relationship of at least 3 months before applying
- Not being on retirement pension
Application process step by step
Step 1: See a doctor. The first step is to book an appointment with a doctor — at a healthcare provider, occupational health, or a private doctor. Speak openly about how you’re feeling. The doctor assesses your situation and makes a diagnosis if needed.
Step 2: Care relationship (3 months). Before applying, you typically need at least a 3-month care relationship. During this time you usually receive treatment at a healthcare provider, psychiatric outpatient clinic, or occupational health. Treatment can include medication, short-term therapy, or other support.
Step 3: Medical statement. The treating doctor (preferably a psychiatrist) writes a statement describing your situation, diagnosis, and need for therapy. A good statement is decisive in getting the application approved.
Step 4: Find a therapist. You usually have to find a therapist yourself. This is the most challenging step for many. You can look for a therapist through professional association search services or therapy search services online. Many therapists offer a free initial interview.
Step 5: Application. Fill out the application and attach the medical statement. Processing time is typically 2–4 weeks.
Step 6: Decision and starting therapy. If the application is approved, you can begin therapy with the therapist of your choice. The system reimburses the therapy directly to the therapist, and you pay only the deductible.
Therapy duration and number of sessions
Subsidized programs typically grant rehabilitation psychotherapy for one year at a time, up to three years. Individual therapy can be up to 80 sessions per year and group therapy up to 25 sessions per year. In practice many attend therapy 1–2 times a week.
Route 2: Private therapy
Private therapy is the fastest way to access treatment. You don’t need a referral — you can book an appointment directly with a therapist.
Who is private therapy suitable for?
- You want to access treatment quickly without waiting
- You don’t meet the criteria for public rehabilitation psychotherapy
- You need short-term help for a limited problem
- You want to choose the therapist and form of therapy freely
Costs
The price of private therapy varies. You’ll find a more detailed cost comparison in our cost of therapy article. Some health insurance plans cover psychotherapy sessions — check the terms of your own insurance.
Route 3: Occupational health
If you’re employed, occupational health can be the fastest and most affordable route to professional help. Many employers’ occupational health agreements cover psychologist visits and short-term therapy.
What does occupational health offer?
- Psychologist appointments (typically 3–10 sessions)
- Short-term therapy (5–20 sessions)
- Medical assessment and possible referral for further treatment
- Support and advice related to work capacity
Occupational health services are usually free for the employee. Ask your employer what mental health services your occupational health agreement covers. Especially in connection with burnout, occupational health is a natural first contact.
Route 4: Public healthcare
From a healthcare provider you can get a referral to a psychiatric outpatient clinic, where the need for therapy is assessed. Through public services you can get short-term therapy and supportive psychologist visits.
The biggest challenge of the public side is waiting times. Waiting for a psychiatric outpatient clinic can take weeks or months, depending on your location and the urgency of the situation.
How to proceed through the public side
- Book an appointment with a healthcare provider doctor or nurse
- Tell about your well-being — the doctor assesses your situation
- The doctor makes a referral to a psychiatric outpatient clinic if needed
- At the clinic, treatment needs are assessed and a treatment plan is made
- You can get short-term therapy or a referral to rehabilitation psychotherapy
Route 5: Student services
Students often have access to special mental health services through student health services. These services include psychologist appointments, short-term therapy, and psychiatric consultation.
What to do during the wait?
Waiting to access therapy is common and frustrating. Waiting times can be months, especially for subsidized therapy and public services. During the wait, you can do a lot for your own well-being.
Use digital services
Self-help websites offer free programs based on research-backed methods. Programs are available, for example, for anxiety, depression, and insomnia.
Aichologist offers AI-based conversational support available at any time. It doesn’t replace a therapist but can help process thoughts and emotions during the wait.
Get the basics in order
- Try to keep a regular sleep rhythm
- Move at least a little every day — exercise is a research-backed effective mood medicine
- Stay in touch with loved ones
- Avoid excessive alcohol use
- Practice relaxation and mindfulness
In a crisis situation
If the situation is acute, don’t wait for therapy. Contact:
- A crisis helpline (often 24/7)
- An on-call hospital or healthcare provider
- In an emergency: your local emergency number
How to choose the right therapist
Choosing a therapist is an important decision. A good therapeutic relationship is the most important single factor in the success of therapy.
What to consider?
- Education and qualifications. Make sure the therapist is a licensed psychotherapist. You can verify qualifications through the relevant national health authority’s register.
- Therapy orientation. Different forms of therapy suit different situations. Cognitive behavioral therapy is research-backed effective for anxiety and depression, for example.
- Practical matters. Location, timing fit, possibility of remote sessions, and cost.
- Personal chemistry. Many therapists offer a brief initial interview where you can assess whether the cooperation feels natural.
Don’t be discouraged if the first therapist doesn’t feel right. Switching therapists is normal and recommended if the relationship doesn’t work.
Online therapy as an option
Online therapy has grown significantly, and for many it’s a convenient and effective option. Online therapy works especially well if you live in an area where there are few therapists, or if your schedule is challenging.
Self-help programs are free and based on recommended treatment methods.
Read how Aichologist complements traditional therapy.
Summary: routes to therapy
Accessing therapy requires patience, but there are several options. Here’s a summary:
- Fastest route: Private therapy (within a week) or occupational health
- Most affordable route: Public/subsidized rehabilitation psychotherapy (application process 3–6 months)
- For students: Student health mental health services
- Low-threshold support: Self-help programs and Aichologist as a complement to therapy
The most important thing is to take the first step. Seeking help isn’t weakness — it’s taking responsibility for your own well-being.
