There is a lot of power in claiming your well-being. Though at times it can be both challenging and complicated, it is a journey toward self-discovery and healing. It’s a brave first step toward a better, more fulfilling tomorrow.
That being said, it’s natural to have concerns and questions about therapy, including the role of counsellors, and what to expect in your first session.
We are here to address some of the most common questions and concerns people have about starting therapy. Read on to learn more.
There are so many reasons why people decide to start therapy. From working through feelings of social anxiety, to grieving over a divorce - therapy provides the support necessary to work through uncomfortable situations, life transitions, and emotional distress with greater confidence and resilience.
At the end of the day, the decision to start therapy is a deeply personal choice, reflecting the desire to be proactive in your pursuit to improve yourself and create a better tomorrow. The most important part of the process is having a willingness to be open-minded about therapy from the beginning.
If you’re someone who has been curious about taking the next step into starting therapy but are unsure about how to begin, you’re not alone! Read on as we answer some of the most commonly asked questions and concerns from people just like you.
Therapy is a collaborative process where licensed professionals support and guide individuals to explore and/or address various life challenges, emotions, and behaviours.
Using a safe and confidential space where individuals, couples, or families can express themselves authentically, gain insights, develop coping strategies, and foster personal and relational growth.
Therapy is beneficial for anyone seeking support from an experienced professional, wanting to learn to cope in challenging situations, or looking to better themselves in some aspect of their personal or professional lives.
Whether you’re facing a personal challenge at home, are experiencing distress due to unprocessed past experiences, or are simply looking for a confidential space to explore difficult emotions, thoughts, or feelings, then starting therapy might be right for you.
At On Your Mind Counselling, we offer the following evidence-based therapeutic approaches:
● Cognitive Behaviour Therapy (CBT)
● Acceptance and Commitment Therapy (ACT)
● Dialectical Behaviour Therapy (DBT)
● Emotion-Focused Therapy (EFT)
● Internal Family Systems (IFS)
● Eye Movement Desensitization and Reprocessing (EMDR)
● Narrative Therapy
● Mindfulness-Based Therapy
● Art Therapy
Finding a therapist that suits your personality style, specific needs, and concerns is integral to the success of your journey.
The right therapist is one who not only offers expertise in the areas that you need, but that can create a personal connection with you that feels genuine and supportive.
We invite you to visit our Team Page to learn more about our clinicians as you prepare for starting therapy.
Yes. Therapists prioritize client confidentiality within their legal and ethical limits. Exceptions to confidentiality may include situations where there is a risk of harm to oneself or others.
Within the informed consent process of your first session, your therapist will provide information related to your rights to privacy and confidentiality.
Typically, therapy sessions last an hour. However, session lengths may vary depending on your specific treatment plan and concerns.
The first session involves an introduction to the therapeutic process, a discussion of your reasons for seeking therapy, and an exploration of your expectations and goals.
The goal in this first session as you are starting therapy is to provide an opportunity to establish rapport and set goals for future sessions.
As mentioned earlier, everyone has a different reason for starting therapy. As such, the timeline for sessions may range from three times per week to once a month.
Initially, sessions may be weekly, and as progress is being made, they may become less frequent depending on individual needs, concerns, and goals.
No, starting therapy is for anyone seeking support, looking for guidance on personal or professional development, or guidance through general life challenges.
Therapy is used to help you:
● Facilitate healing after pregnancy loss
● Support you in processing grief
● Provide practical solutions to help you stop overthinking
● Offer insight on attachment styles to strengthen your relationships
● Help improve your sleeping habits
The list goes on and on!
Costs vary based on services provided and the insurance coverage depends on your provider and plan.
We currently offer Registered Psychotherapists (RP) and Registered Social Worker (RSW) services, each covered through numerous insurance benefits.
Absolutely. Therapy is your safe space to discuss anything you are comfortable to share.
We encourage the exploration of various topics including specific challenges with a partner, complex emotions of anxiety, depression or general dissatisfaction in life, concerns about self esteem or body image, or complicated symptoms related to grief.
Therapy is an inclusive space for both individuals and groups.
At On Your Mind Counselling, we provide expert guidance in the following areas:
● Individual counselling
● Couples counselling
● Family counselling
● Teen & child counselling
● Palliative-oncology counselling
● Student counselling
● Career counselling
When you are starting therapy you may notice positive changes in your thoughts, emotions, attitude, or behaviours. You may recognize that you’re more capable of coping with difficult situations or emotions with resilience, have better self-awareness in social contexts, or have improved communication skills.
Progressing toward your goals in therapy is important. However, it’s important to mention that therapy is not a linear path – it’s a dynamic and personalized journey where ups and downs are natural.
Not feeling a strong alignment with your therapist is completely normal. While building a strong therapeutic relationship can take time, there are times where you may have a gut feeling or an obvious personality difference that causes you to feel disconnected.
That’s what the first session is all about. We recommend exploring other options until you find a therapist who aligns with you and who you feel a strong connection with. We will work with you when starting therapy to ensure you find the right therapist for you.
If your question has not yet been addressed, we encourage you to check out our FAQs on our website.
If you've reached this point, you might be considering how to prepare yourself for your first therapy session.
At On Your Mind Counselling, you can expect the first session to include introductions, reviewing of the consent and confidentiality, and forming a professional relationship with your counsellor to create a safe space for further therapy.
Your therapist may also clarify expectations and address any uncertainties you have. The aim is to establish a strong foundation for future sessions in the hopes of deeper exploration.
The first session is also a great time to ask questions.
Here are some helpful questions you can bring into your first session:
1. What is your therapeutic style or approach? Directive or guiding?
2. What types of treatment or therapeutic interventions do you think might help me?
3. What is the ultimate goal of this treatment/intervention?
4. What other treatments might help me with these symptoms/challenges?
5. How will you assess my progress?
6. How many clients have you treated with similar circumstances to mine?
7. How do your structure your therapy sessions?
8. Should I expect homework throughout the duration of my therapy?
9. How do you measure success in therapy?
10. What are your policies regarding cancellations or missed appointments?
Therapists warmly embrace your questions, fostering alignment on your goals, concerns, and expectations. This collaborative dialogue ensures clarity before embarking on your therapeutic journey.
Choosing to prioritize your well-being through therapy reflects a courageous commitment to self discovery and healing. Regardless of your motivations for starting on this journey, we applaud you for your progress thus far.
We hope this has empowered you to take the next steps to making therapy a part of your wellness routine.
Click here to schedule your first session - it's only 30 minutes, and it's completely free!
Written by Sabena Fredric BA, BSW, MSW, RSW
