How to start therapy when you don’t see representation

As someone born and raised in Hackney, East London, in the 1970s, I’ve witnessed the ways in which our communities have grown and changed. Hackney has always been a diverse, vibrant place – a cultural hub for people from all walks of life. Yet, as a Black British man of Afro-Caribbean heritage who now works as a counsellor in this borough, I know firsthand the challenges of navigating mental health care when you don’t see yourself reflected in the profession.

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Starting therapy can feel daunting at the best of times, but when you don’t see representation – whether that’s in terms of race, culture, gender, or lived experience – it can feel like an even greater leap. You might wonder, “Will this person understand me? Can I truly be open with them? Will my experiences be validated?” These are valid concerns, and as someone who has been both a client and a therapist, I want to offer some guidance on how to begin your therapy journey, even when representation feels limited.


Acknowledge the barriers

Before anything else, it’s important to acknowledge the barriers that exist. Systemic racism, cultural stigma around mental health, and a historical lack of representation in the counselling profession have all contributed to the feeling that therapy isn’t for us. Many of us grew up in households where “talking about feelings” wasn’t a priority or where resilience was equated with silence and endurance.

In the UK, fewer than 5% of therapists are Black or from other minority ethnic backgrounds (BACP, 2021). This lack of representation can understandably make therapy feel alienating. However, it’s essential to remember that therapy is a space that can – and should – be shaped to meet your needs, no matter who the therapist is.

Start with what feels comfortable

If the thought of formal therapy feels intimidating, start by exploring mental health resources that resonate with you. Books, podcasts, and online communities led by Black or minority voices can help you feel seen and understood while you consider your next steps. Platforms like Therapy for Black Girls (which, while US-based, offers universal insights) or UK-based organisations like Black Minds Matter UK and BAATN (Black, African, and Asian Therapy Network) can provide a sense of belonging and connection.


Finding the right therapist

When you’re ready to seek therapy, finding the right therapist is crucial. It’s OK to be selective – this is your journey, and you deserve to feel comfortable and supported. Here are some steps to help you:

1. Research therapists who specialise in your needs

Even if representation is limited, many therapists are trained to work with diverse cultural experiences. Look for counsellors who explicitly mention an understanding of issues like racial trauma, cultural identity, or systemic discrimination in their profiles.

2. Ask questions in the initial consultation

Most therapists offer an initial consultation, which is an opportunity to gauge whether they’re the right fit for you. Don’t hesitate to ask direct questions about their experience working with clients from your background or how they approach cultural sensitivity in their practice.

3. Consider online therapy

If local representation is scarce, online therapy can broaden your options. Many platforms now allow you to filter therapists by ethnicity, cultural background, or specialisations, making it easier to find someone who resonates with you.

4. Be open to building understanding

While having a therapist who shares your background can feel reassuring, it’s not always necessary for effective therapy. A skilled and empathetic therapist will work to understand your perspective and experiences, even if they differ from their own. The key is to find someone who listens, learns, and validates your journey.


Advocate for yourself

Starting therapy when you don’t see representation also means advocating for yourself. This might involve:

  • Naming your needs: If something isn’t working in therapy, say so. A good therapist will welcome your feedback and adjust their approach to better support you.
  • Bringing your whole self: Therapy should be a space where you can talk about all aspects of your identity, including race, culture, or any experiences of discrimination.
  • Asking for cultural sensitivity: If you feel your therapist lacks understanding in certain areas, it’s okay to ask them to educate themselves or provide more context about your experiences.

Build a support system

Therapy is just one part of your mental health journey. Surround yourself with people and resources that affirm your identity and experiences. This might include:

  • Community groups: Local organisations, faith groups, or cultural networks can provide a sense of belonging and understanding.
  • Peer support: Connecting with others who share similar experiences can be incredibly validating. Platforms like Black Minds Matter UK or BAATN offer spaces for shared healing and discussion.
  • Self-care practices: Engaging in activities that nurture your mental health—whether that’s journaling, meditation, or creative expression—can complement the work you do in therapy.

Remember, you belong in the room

One of the most important things to remember is that therapy is for you. It doesn’t matter if you’re the first in your family or friendship group to seek it out, or if you feel out of place because of the lack of representation—your mental health is just as important as anyone else’s.

As someone who grew up in Hackney, I’ve seen how much strength exists in our community. But strength doesn’t mean carrying everything on your own. Therapy is a space where you can set down that load, even if just for an hour, and begin to process it in a way that feels manageable.

When I started my journey as a counsellor, I knew I wanted to provide a space for people like me—people who might have felt overlooked or misunderstood by traditional mental health systems. But even if your therapist doesn’t share your background, they can still help you create a space where you feel seen, heard, and supported.


Moving forward

Representation matters—it provides a sense of belonging and reassurance that your experiences are understood. But when representation feels limited, it doesn’t mean therapy can’t work for you. It might take some extra effort to find the right fit or to advocate for your needs, but the journey is worth it.

If you’re hesitant to start therapy, know that you’re not alone. Many of us have walked this path and come out the other side with greater clarity, resilience, and self-understanding. Therapy isn’t about changing who you are—it’s about uncovering the strength and wisdom that’s already within you.


Resources to get started

Here are some organisations and platforms that can help you find a therapist or support network:

  • Black Minds Matter UK: Offers free therapy sessions for Black individuals and families.
  • BAATN (Black, African, and Asian Therapy Network): Connects clients with therapists of diverse backgrounds.
  • Mind UK: Provides mental health support and resources.
  • The BACP Therapist Directory: Allows you to search for therapists by specialism and experience.

Taking that first step can feel difficult, but you don’t have to do it alone. Whether it’s reaching out to a therapist, joining a support group, or simply exploring mental health resources, every small step is a move toward healing. You deserve that.

Let’s normalise seeking help, even when the path isn’t perfectly paved. After all, you belong in the room—and your journey matters.

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The views expressed in this article are those of the author. All articles published on Counselling Directory are reviewed by our editorial team.

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London, Greater London, E8 4SA
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Written by Paul Weekes
Integrative Counsellor, MBACP
location_on London, Greater London, E8 4SA
Hi, I’m Paul. With a background in supporting individuals through challenging times, I work as an Integrative Counsellor, offering support to those who struggle with low self-esteem, anxiety, depression.
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