How to find a culturally competent therapist

What is cultural competence?

Cultural competence in therapy refers to a therapist’s ability to sensitively and respectfully engage with the many intersecting aspects of a client’s identity – including race, ethnicity, gender, sexuality, disability, neurodivergence, religion, class, language, and migration experience.

It’s not about ticking diversity boxes, but rather about cultivating genuine curiosity, humility, and a willingness to understand how each person’s lived experience shapes their unique worldview and relationship to their mental and overall health. 

A culturally competent therapist acknowledges the impact of systemic oppression, power dynamics, historical and intergenerational trauma, and works to create a space where clients feel seen, heard, and safe to show up as their full selves.

Why is it important for therapists to be culturally competent?

Therapy is deeply personal, and clients may feel re-traumatised if they feel they have to explain or defend core parts of their identity to a therapist who lacks awareness or sensitivity.

Cultural competence is foundational to trust, safety, and healing.

It’s particularly important for clients who have previously felt unseen, misunderstood, or even harmed by past therapeutic experiences.

When therapists are culturally competent, they are better equipped to recognise the unique stressors faced by marginalised communities, avoid making assumptions, and tailor their approach with respect to a client’s cultural context, rather than applying a one-size-fits-all model of care.

Why is it important for clients from marginalised groups?

For clients from marginalised groups, therapy can be a rare and precious space to unlearn internalised stigma, to process intergenerational trauma, and reclaim their voice and agency. A culturally competent therapist helps create an environment where clients don’t have to code-switch, educate their therapist, or downplay their experiences of discrimination. Instead, the therapeutic relationship becomes a space of validation and empowerment – one where a client’s identity is honoured, not pathologised.

So, how can you find a culturally competent therapist?

Finding the right therapist may take time, but here’s a step-by-step guide to help...

1. Start with directories like BAATN (The Black, African and Asian Therapy Network), South Asian Therapists or Counselling Directory. Many allow you to search by identity, specialism, or lived experience.
2. Read bios and websites and look for language that reflects inclusivity, anti-oppressive values, or specific mention of working with marginalised identities.
3. Check for training and/or experience. Whilst a therapist doesn’t need to share your background to be competent, they may have engaged in ongoing training and/or have experience.
4. Book a consultation. This is your chance to ask questions, feel into the energy of the space, and assess whether this therapist feels safe and aligned. Do you feel safe to speak your truth? Do you feel the therapist holds the space and really hears you?

What questions should you ask during an initial consultation?

• “How do you approach cultural differences in your work?”
• “What experience do you have working with people from [insert identity group]?”
• “How do you continue to develop your understanding of systemic oppression and intersectionality?”
• “If I bring issues related to racism/misogyny/queerness etc. into the room, how would you hold that?”

Green flags may include openness, humility, and specific examples of training or experience. Whilst red flags may include defensiveness, vague responses like “I treat everyone the same,” or any sign or felt sense that your identity might be minimised or dismissed.

How can you advocate for your needs in the therapy room?

Remember that therapy is a collaborative process. It’s important to name what you need.

You could say something like:

• “It’s important to me that my cultural background is understood and respected in this space.”
• “I’ve had experiences of being misunderstood in therapy before. Would it be okay to check in from time to time about how this feels for me?”
• “I’d like us to talk about how my experience of race/gender/class may be impacting what I’m bringing in.”

Advocating for your needs may feel unfamiliar at first, especially if you've been taught to stay quiet or ‘not make a fuss.’ But your voice matters, and a competent therapist will welcome and maybe even introduce these conversations.

How can you tell if your therapist is not the right fit for you?

Therapy should feel safe, respectful, and spacious, even if the work itself can be challenging. Some signs your therapist may not be the right fit include:

• You feel judged, minimised, or like you can’t be fully yourself.
• Your therapist avoids or mishandles discussions about race, identity, or systemic issues.
• You feel more anxious or disempowered after sessions – not because the work is deep, but because you don’t feel emotionally held. 

In the first instance, talk to your therapist and explain what is going on for you and wait for their response. Your experiences may fall into the therapeutic, but if you feel that you aren't listened to, or your feelings are being minimised, it’s OK to leave a therapist who isn’t meeting your needs.

You deserve to work with someone who honours your story, affirms your identity, and holds the therapeutic space with integrity.