Health
How to find the right type of therapy for you
There’s nothing weak or shameful about needing mental health support. Here’s how to find the right type of therapy, take the first step and reduce your out-of-pocket costs.
By Sabrina Rogers
Until recently, going to therapy was seen as a sign of weakness and often shrouded in shame. But we now understand that mental health exists on a spectrum and it’s as variable as physical health over the course of a lifetime.
Reaching out for support when you need it is a proactive power move. Instead of staying stuck, you’re actively taking steps to improve your wellbeing and show up as your best self for those you love.
But figuring out where to start can be overwhelming. What type of therapy is best for you? How do you find a mental health professional you connect with? Will Medicare or private health insurance cover part of the cost?
Where do I start if I need help?
If you’re in immediate danger or need urgent mental health support, call 000. If you’re not in immediate danger, but need quick support, contact Lifeline 24/7 on 13 11 14.
If neither of the above scenarios applies to you, your first port of call should be your GP. If they diagnose you with a mental health issue through an evidence-based questionnaire, they can write you a mental health treatment plan (MHTP) that will cover part of the cost of up to 10 therapy sessions per year (see potential costs later in this article). They can also give you a referral to a mental health professional of your choice or suggest one for you.
Mental health professionals include psychologists, psychiatrists, mental health nurses, counsellors, occupational therapists, social workers, and Aboriginal and Torres Strait Islander mental health workers.
You may also choose to find your own mental health professional via the Australian Health Practitioner Regulation Agency where you’ll be able to verify whether they’re qualified, registered and have any complaints against them. But keep in mind you won’t be able to claim on Medicare without an MHTP.
How can I find the right mental health professional for me?
“When it comes to finding the right therapist, there's no ‘magic formula’,” says Prof Sharp. “I usually encourage people to review psychologists’ online profiles to learn about their therapeutic skills and style, and to read any research they’ve written or watch videos of presentations they’ve made. Some psychologists also offer a brief phone or telehealth consultation before you decide to book a session.”
Here are some of the factors you should consider when choosing a mental health professional (and ask them about if you can’t find the answers online):
- What issues can you help me with?
- What therapeutic approaches do you use?
- What are your qualifications and experience?
- Do I need a referral?
- How often will I need appointments?
- Do you offer telehealth sessions? (especially if you live in a remote or rural area)
- What results may I expect?
- How much will each session cost?
- Do you offer bulk billing?
- Do you accept mental health treatment plans or private health insurance?
If you start working with a provider and don’t feel like you ‘gel’ with them or you’re not getting the results you hoped for, you should seek out another professional without delay. There’s no sense wasting your time and money if you don’t feel like it’s the right fit.
Here’s a breakdown of five main types of evidence-based psychotherapy, how they can help and the rebates you may be able to get.
5 types of therapy to support mental health
“The type of therapy you’ll receive is typically decided collaboratively with your psychologist,” says Professor Gemma Sharp, Clinical Psychologist and Founding Director of the Consortium for Research in Eating Disorders (CoRe-ED).
“You may use a single therapeutic approach or incorporate elements from several different types of therapy. Let them know any specific approaches you’re interested in and you’ll then work together to develop a treatment plan that suits your needs.”
There are dozens of evidence-based therapies, but most fall into a handful of broader therapy families. Here are five of the most commonly used modalities.
1. Cognitive behavioural therapy (CBT)
CBT can help you identify unhelpful thoughts and behaviours, understand how they affect your mental wellbeing and learn practical strategies to change them. It’s structured, goal-focused and teaches skills you can use long after therapy ends.
CBT can help with: Everyday emotional challenges, depression, anxiety, stress, panic attacks, phobias, obsessive compulsive disorder (OCD), post-traumatic stress disorder (PTSD), substance use, insomnia and chronic pain.
2. Acceptance and commitment therapy (ACT)
“ACT encourages you to accept your thoughts and feelings without judgment while committing to actions that are in line with your values,” says Prof Sharp. “It blends mindfulness with experiential exercises [such as guided imagery and role-playing].”
ACT can help with: Stress, anxiety, depression, OCD, psychosis, substance misuse and chronic pain.
3. Dialectical behaviour therapy (DBT)
A specialised form of CBT, DBT focuses on learning practical skills to manage intense emotions, improve relationships and reduce impulsive or self-destructive behaviours. It teaches four key skill sets: mindfulness, emotional regulation, distress tolerance and interpersonal effectiveness.
DBT can help with: Borderline personality disorder (BPD) and other personality disorders, self-harm, suicidal thoughts, risk-taking and impulsive behaviours, PTSD, relationship issues, substance use and eating disorders.
4. Schema therapy
“Schema therapy targets long-standing maladaptive [unhelpful] patterns of thinking, feeling or behaving,” says Prof Sharp. “These are known as schemas and they’re usually formed in childhood.”
Through a mix of CBT and experiential techniques including mindfulness and role-playing, schema therapy can help you break old patterns and develop healthier ways of relating to yourself and others.
Schema therapy can help with: Chronic anxiety or depression, low self-worth, repeated relationship difficulties and personality disorders including BPD.
5. Eye movement desensitisation and reprocessing (EMDR)
EMDR helps the brain reprocess distressing or traumatic memories. While you recall the experience, your therapist uses bilateral stimulation – activating the brain in a left-right rhythm using side-to-side eye movements, tapping or sounds – to help remove the fear or distress associated with the memory. Results may be seen faster than with other forms of therapy (although it varies from one person to the next).
EMDR can help with: Distressing memories, post-traumatic stress disorder (PTSD), trauma, phobias and grief.
How much does therapy cost and will Medicare or private health cover it?
A session with a psychologist or other mental health professional can cost anywhere between $90 and more than $300 depending on their location, qualifications and experience. Some bulk-bill, but they aren’t that common.
With a mental health treatment plan from your GP, you can claim up to 10 individual and 10 group sessions on Medicare each calendar year.
You’ll have to pay the full fee for your appointment, and then the clinic should put your claim through to Medicare for you. The rebate may land in your account as early as that same day or the next. The difference between your professional’s fee and the Medicare rebate amount is known as the ‘gap’ or your ‘out-of-pocket costs’.
As part of the Better Access Initiative, you can expect to get a Medicare benefit of (as at December 2025 – search here for the most up-to-date figures):
- $145.35 for a session of at least 50 minutes with a clinical psychologist
- $98.95 for a session of at least 50 minutes with a general psychologist
- $87.25 for a session of at least 50 minutes with a social worker
Ask your psychologist’s office for the item numbers for the services you will use (for example, the code for a 50+ minute session with a clinical psychologist is 80010). You can then use these item numbers to check the Medicare rebate you're likely to receive on the Medicare Benefits Schedule website.
You can also use the item numbers to check whether your private health insurance will cover part of the cost of your sessions. It’s best to give them a call with the item numbers in hand.
Take the first step today
You deserve to get the support you need and start feeling like yourself again. Make an appointment with your GP or a mental health professional to discuss the best way to get back on top.
If you or someone else’s life is in immediate danger, call 000 now. Or call Lifeline on 13 11 14 for 24-hour suicide prevention and crisis support.
Feature image: iStock/izusek
The information on this page is general information and should not be used to diagnose or treat a health problem or disease. Do not use the information found on this page as a substitute for professional health care advice. Any information you find on this page or on external sites which are linked to on this page should be verified with your professional health care provider.
More ways to support your mental health: