Short answer: start by deciding what kind of help you need, then check that the person is qualified. For therapy, look for a psychologist registered with the Rehabilitation Council of India (RCI). For medicines, see a psychiatrist. Ask about their approach, language and availability, and use a short first call to see whether you feel comfortable talking to them. Feeling understood matters as much as the qualification.

Step 1: Know who does what

Many titles sound similar, which makes the search confusing. Here is the difference:

  • Clinical psychologist: trained to assess and treat mental health concerns with talk therapy, such as CBT. In India, clinical psychologists must be registered with the RCI.
  • Psychiatrist: a medical doctor (MBBS with a specialisation in psychiatry) who can diagnose conditions and prescribe medicines.
  • Counselling psychologist or counsellor: can offer support for everyday stress and life problems. Training varies a lot, so it is worth asking about their qualifications.

Many people benefit from both: therapy with a psychologist, and medicines from a psychiatrist when needed. A good professional will tell you honestly if you need someone else.

Step 2: Check their registration

Ask any clinical psychologist for their RCI registration number, also called the CRR number. You can check it on the RCI website. A qualified professional will happily share it. If someone avoids the question, take that as a warning sign.

Step 3: Decide between online and in-person

Both work. For common concerns such as anxiety, stress, overthinking and low mood, online therapy can be as effective as meeting in person.

In the tricity, online therapy often makes life easier:

  • you don't lose time travelling between sectors, phases or from Zirakpur and Kharar
  • you can join from your hostel, PG or home
  • nobody sees you walking into a clinic, which matters to many people in a city where everyone seems to know everyone

In-person therapy may suit you better if you don't have a private space at home, or if you simply prefer sitting in the same room.

Step 4: Ask these questions before you begin

A short first call is the best time to ask:

  1. What kind of concerns do you usually work with?
  2. What approach do you use, and what will sessions look like?
  3. Can we talk in Hindi or Punjabi if I'm more comfortable that way?
  4. How long is each session, and how often would we meet?
  5. How is my information kept confidential?

Notice how you feel during the call. Do you feel listened to, or rushed? Do they explain things clearly? The relationship with your therapist is one of the strongest predictors of whether therapy helps.

Warning signs to watch out for

  • promises to "cure" you in a fixed number of sessions
  • pressure to pay for a long package before you have even started
  • no clear answer about qualifications or registration
  • diagnosing you within minutes, or advising you to stop medicines a doctor prescribed
  • not explaining how your privacy will be protected

Where to look in the tricity

  • For urgent or severe concerns, or if you may need medicines: the psychiatry departments at PGIMER (Sector 12) and GMCH (Sector 32) in Chandigarh.
  • For free support any time: Tele-MANAS on 14416, available 24x7 in many languages.
  • For regular therapy: private psychologists, many of whom now offer online sessions. Online directories and recommendations from people you trust can help you build a shortlist.

I offer online therapy for people across Chandigarh, Mohali and Panchkula, in English, Hindi and Punjabi. You can read more about online therapy in the tricity.

If you are in crisis or thinking about harming yourself, please don't wait to find the perfect therapist. Call Tele-MANAS on 14416 or 112 right now, or go to the nearest hospital emergency department.