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Written by

Dr Elaine Ryan PsychD

Updated

How do I know what help I need and if it will help?

I appreciate there is a lot of information on my site, so I have developed a pathway to help you decide what you need (if anything) and what will work best for you.

therapy with Dr Elaine Ryan psychologist

This page will take you through

What helps with what? For example, what is the best option if I have anxiety?

Do I need therapy or self-help?

 

I am not sure what is wrong with me

Start with a test

Test for Anxiety/ Stress   Go to test

Test for Social Anxiety     Go to test

Test for Panic Disorder    Go to test

Guidelines

Some guidelines tell us what to do and what works best.

We do not have guidelines as such in Ireland, but because and I am trained and registered in the UK, I shall refer to the UK guidelines: The National Institute for Clinical Excellence – NICE (for short.)

According to the guidelines, the evidence based treatments are

  1. Medication – I am a psychologist and do not prescribe, but you can chat with your GP about what medication options are open to you.
  2. Psychological Therapies – this is where I come in as a psychologist.

For most things that fall under the umbrella of mood – stress, insomnia, racing mind, worry, anxiety, panic, social anxiety, health anxiety, low mood, depression, self-esteem and confidence, it is recommended that you undertake

  • CBT – Cognitive Behavioural Therapy

Do I need therapy or self-help?

I generally recommend self-help first.  When I worked in the NHS in the UK, computerized CBT was the first port of call, and the research shows that people do well with this, with many not needing to come for face-to-face sessions.

Choosing how to learn and get help

You can compare professional therapy with structured self-paced psychological learning.

My self-paced programmes provide explanations and practical exercises. Explore the curriculum to see whether the programme fits your goals.

Check each programme’s sales page for its curriculum, access period and current terms.

A useful programme should explain the skills it teaches and how you will practise them. Read the curriculum and preview material before choosing.

Online therapy involves sessions with a qualified practitioner. Ask about their approach, experience, fees and suitability for your needs.

For help comparing options, read my guide to therapy and online courses.

It is, of course, a personal choice,

How do I check professional expertise?

Look for clear qualifications, relevant experience and a transparent explanation of the approach.

Professional credentials help you evaluate training; you can also ask how a practitioner’s experience relates to the difficulty you want help with.

You can read about my doctoral training, BPS chartership and clinical background on my About page.

Personal fit matters too. Consider whether the practitioner or learning material explains things clearly and helps you make informed choices.

Related reading: low-cost counselling options; whether music can be therapeutic; learning to be your own therapist.

About Dr Elaine Ryan
Dr Elaine Ryan Chartered Psychologists

Dr Elaine Ryan is a Chartered Psychologist with The British Psychological Society (membership number 91477) with over 20 years of experience. She specialises in OCD and anxiety-related conditions and worked in the NHS in the UK as a Highly Specialist Psychologist, before setting up a private practice in Dublin. Dr Ryan obtained her PsychD from The University of Surrey and is a member of The British Psychological Society, The UK Society for Behavioural Medicine and EuroPsy registered. You can also find Dr Ryan on PsychologyToday.Dr Ryan has been featured on RTÉ Television, the Wall Street Journal, Irish Independent, and Business Insider. Dr Ryan's work is informed by her doctoral research and clinical experience. On MyTherapist.ie, she explains psychological treatments and shares practical resources and structured self-paced programmes.