I'm in the UK too I have had therapy...... like you, I would have done the homework, but the therapist did not give me any... He worked with Freudian transference based therapy.

Personally, I do not feel it's as simplistic as getting out of it what you put into it.... I agree with the others who said that a good fit is crucial. A good therapist, a good fit, can do immense good... The reverse, can certainly do harm.

Go with your gut, and research as much as you can. Keep posting, we're rooting for you