Finding the right therapist can feel like a challenge with so many options to consider. It’s a personal decision that requires finding someone you can trust, especially since therapy often involves opening up about sensitive topics.
Finding the right fit is essential for many reasons. When the connection between therapist and client clicks, meaningful work can happen. In fact, the therapeutic alliance, which involves the feeling of being understood, cared for, and respected, is often considered one of the most important factors in successful therapy.
A therapist's personal qualities, such as being flexible, honest, respectful, trustworthy, confident, warm, and genuinely interested, all contribute to building this alliance. Read on to explore how to get started on this next step in your mental health journey.
Having the internet to research therapists has its pros and cons. While it gives you a wider range of options, it can also feel overwhelming with so many professionals to choose from. Ideally, you want someone who gets where you’re coming from, has experience with your specific challenges, and makes you feel comfortable and at ease.
Here are 5 things to keep in mind as you begin your search.
Think about what you're struggling with and what you want to change before you start your search. Having a clear idea of your goals will help guide the process and ensure you find the right fit.
Websites like Psychology Today offer a directory of therapists with helpful search filters to narrow down your options. Your Employee Assistance Program (EAP) might also have a list of recommended providers, making your search easier.
Personal recommendations can be a valuable starting point. Talking to friends, family, or colleagues about their therapy experiences can help you find someone who might be a good fit for you.
If your workplace offers therapy coverage, check how many sessions are included and what’s covered. This can help you with finding the right therapist who fits your budget and meets your needs.
At On Your Mind Counselling, we are now offering direct billing to insurance companies on behalf of our clients!
Therapists specialize in different areas like anxiety, depression, trauma, or relationship issues. Make sure their approach aligns with your needs, whether it’s Grief Recovery Method Program, Dialectical Behaviour Therapy (DBT) Cognitive Behaviour Therapy (CBT), Acceptance and Commitment Therapy (ACT), Emotional Freedom Technique (Tapping), or trauma-focused modalities.
Take advantage of free initial consultations, which are often designed as a meet-and-greet where you and the therapist can get to know one another. This is your chance to assess if the therapist feels like a good fit for you. Be sure to come prepared with some key questions to ask during the session.
Some questions you may want to consider include:
Keep in mind that initial consultations are often brief, lasting only 15 to 30 minutes. This limited time may not allow for an in-depth discussion, but it’s enough to gauge the therapist's approach and whether they make you feel heard and validated.
If the therapist seems genuinely interested in your needs and is transparent about their methods, that’s a positive sign! You're on the right track to finding the right therapist.
Consider reading our recent article on Starting Therapy: Addressing Common Concerns and Questions for more insight on this.
After your initial consultation, it is important to reflect on the session as a whole. Ask yourself:
Your therapist should create a welcoming and supportive environment where you feel comfortable and look forward to future sessions. You should be able to talk openly without fear of judgment. Research highlights that a strong therapeutic alliance built on trust, empathy, collaboration, and mutual respect is a key factor in achieving positive treatment outcomes.
If you try a session with someone and it does not feel like a good fit, keep looking around, seeking out consultations, and finding someone who makes you feel comfortable and understood. If you do not trust your therapist, you will find it difficult being transparent with them or following through on their recommendations.
Uncertainty is common when you’re seeking a therapist to guide you through some of the most challenging conversations you may have had in your life so far.
For those who are concerned whether their uncertainty is justified, or wondering if they’re on the right path, here are some signs it may be best to switch therapists:
Psych Central notes that occasional discomfort in therapy isn't necessarily a reason to switch therapists. However, ongoing unease, a desire for a therapist who better understands your specific issues, or the need for a therapist from your own community may influence this decision.
The choice between in-person vs. virtual therapy is really about preference and convenience.
While in-person therapy can have many advantages, including face-to-face connection and the ability to read more non-verbal cues/body language, it’s important to consider factors of accessibility and comfortability. Some people may find online therapy more fitting for their needs, while others may prefer the personal interaction of in-person sessions.
In recent years, virtual therapy has grown in popularity. According to a 2021 study, more people are turning to online therapy as a flexible and effective option for managing their mental health.
Benefits of virtual therapy include:
Despite the research supporting both in-person and virtual therapies, the success of therapy depends on your commitment to your mental health. The effectiveness of therapy is less about the delivery method and more about your dedication to the process, as both options have the potential to lead to long-term improvements.
There is a lot of lingo and confusion in the field of mental health professionals. We are here to clarify the terms to give you a more accurate and informed knowledge of what to expect from these credentials.
Registered Social Workers (RSW) provide psychotherapy and are registered and in good standing with the Ontario College of Social Workers and Social Service Workers. An RSW has a master’s degree and, again, like an RP, has completed the necessary ethical and professional requirements to obtain this standing.
On the other hand, a Psychotherapist or a “Registered Psychotherapist” (RP) is someone who is registered and in good standing with the College of Registered Psychotherapists of Ontario (CRPO) and who may use the title of psychotherapist or registered psychotherapist, or any abbreviation of these terms. They are trained and licensed to provide psychotherapy in Ontario.
Regardless of what title your therapist possesses or the regulated body they belong to, each clinician has their own approach and area of expertise. Your sense of a therapist’s personality and competence is going to influence your ability to trust them with your concerns.
Finding the right therapist can make all the difference. At On Your Mind Counselling, we offer 100% virtual therapy to fit your needs. Whether you’re looking for individuals, couples, family, or student counselling, or support for grief, addiction, career changes, or major life transitions, our compassionate team is here to help.
No matter where you are in your journey, you don’t have to go through it alone. Book a free 30-minute consultation today and take the first step toward the support you deserve.
Written by Julie Stevenson BSW, MSW, RSW, Certified Grief Recovery Method™ Specialist
