A Guide to Therapy

Whether you're new to therapy or just looking to make a more informed choice, here's a breakdown of what therapy is (and isn’t), what it can help with, and how to get started in Ontario.

Let’s start with an overview of the Therapy Journey. It might not look exactly the same for everyone, but this should give you some insights into the steps and progress. This guide will walk you through each step along the way.

Therapy Roadmap

The Therapy Journey

1
Initial Inquiry
You’re thinking about therapy and doing some research. Maybe a friend recommended it or you're Googling symptoms, questions, or types of support.
2
Free Consultation
A low-key 15–20 minute call to ask questions and get a feel for the therapist’s vibe, approach, and availability. You can talk about what you’re looking for and see if it clicks.
3
First Session (Intake)
This is where we get into your story. You’ll talk about what brings you in, your history, and what you want from therapy. Your therapist may ask questions to get a full picture.
4
Getting Oriented
Over the first few sessions, you and your therapist get to know each other. You'll identify themes, values, and goals—and build trust and a shared direction.
5
Insight + Skills
This is the heart of the work. You might explore patterns, emotions, and relationships, or try out new tools (like boundaries, communication, or mindfulness).
6
Check-Ins & Shifts
You and your therapist check in on how it’s going. Do you feel seen? Is it helping? You might shift focus, try new strategies, or slow things down if needed.
7
Wrapping Up
Some clients pause or finish therapy when they feel more solid. Others scale back to monthly check-ins. You’ll reflect on what’s changed and what to take forward.

1. How to Find a Therapist in Ontario

Finding a therapist can be overwhelming—there are lots of options, and fit matters.

Here’s where to start:

  • Psychology Today – Use filters to search by issue, therapy type, location, gender, etc.
    Visit Psychology Today Canada

  • Your Benefits Plan – Many extended health plans cover therapy. Search for registered social workers (RSWs), psychotherapists (RPs), or psychologists (PhDs).

  • Affordable Therapy Network - New and Student therapist who offer low-cost options.

  • Healing in Colour - BIPOC Therapist Directory

  • Doctor or Nurse Practitioner Referral – Some clinics require a referral, especially for OHIP-covered services.

Tip: A consultation call is usually free—it’s a chance to see if the therapist feels like someone you could actually talk to.

2. What Are the Different Types of Therapists?

In Ontario, the three most common regulated mental health professionals are:

  • Registered Social Workers (RSW, MSW): Often take a practical, strengths-based approach. Many work in private practice and are covered by insurance.

  • Registered Psychotherapists (RP): Focused on talk therapy, emotional processing, and relationship patterns. May use various modalities.

  • Psychologists (PhD, C.Psych): Can provide therapy and psychological assessments. Not medical doctors, but highly trained. Often charge more than other providers.

Also in the mix:

  • Psychiatrists: Medical doctors who specialize in mental health and can prescribe medication. Covered by OHIP, but you need a referral.

  • Counsellors, coaches, or unregulated helpers: May offer support but aren’t always licensed—check credentials.

3. What Can Therapy Help With?

Therapy isn’t just for when things are falling apart. It can support you through:

  • Anxiety, stress, or burnout

  • Relationship patterns and communication

  • ADHD, depression, or trauma

  • Major life transitions (career, breakup, move, etc.)

  • Self-esteem, identity, and purpose

  • Grief or loss

  • Feeling stuck, numb, or disconnected

Sometimes it’s less about a diagnosis and more about wanting a space that’s yours—where you can think out loud, feel your feelings, and make sense of what’s going on.

4. What Are the Risks and Benefits of Therapy?

Benefits:

  • Better coping skills and emotional resilience

  • Improved relationships (with others and yourself)

  • Clarity around values, decisions, and patterns

  • A place to be fully honest without judgment

  • Support during tough or confusing times

Risks (yep, there are a few):

  • It can feel uncomfortable at first (talking about hard stuff is... hard)

  • You might feel worse before you feel better (healing isn’t always linear)

  • Not every therapist will be the right fit (and that’s okay to notice)

A good therapist will move at your pace and check in with you about how it’s going.

5. What Are The Different Therapy Modalities?

This chart will walk you through the different modality types and what they are best suited for.

Psychodynamic / Insight-Oriented

Focuses on unconscious patterns, early life experiences, and how the past shapes the present.

Helpful for: Long-standing patterns, relationship issues, self-understanding.

Cognitive & Behavioural Therapies

Addresses unhelpful thoughts and behaviours using structured tools and strategies.

Helpful for: Anxiety, depression, OCD, phobias, habits.

Mindfulness-Based Therapies

Incorporates present-moment awareness and acceptance-based tools to manage distress.

Helpful for: Stress, anxiety, emotional regulation, relapse prevention.

Somatic / Body-Based Therapies

Connects body awareness and nervous system regulation with emotional healing.

Helpful for: Trauma, burnout, dissociation, stress-related health issues.

Narrative & Meaning-Making

Explores personal stories, identity, and the meaning we assign to experiences.

Helpful for: Life transitions, grief, identity exploration, existential concerns.

Relational & Attachment-Based

Emphasizes the therapeutic relationship and how early attachment shapes how we relate.

Helpful for: Relationship challenges, intimacy, trust, emotional safety.

Couples & Family Therapy

Works with dynamics between people to build connection, communication, and repair.

Helpful for: Conflict, communication issues, non-monogamy, family stressors.

Trauma-Focused Approaches

Specialized methods for processing trauma and supporting recovery and resilience.

Helpful for: PTSD, childhood trauma, assault, complex trauma.

Have questions?

Getting started with therapy can feel overwhelming. If you have any questions about therapy or how to get started, please feel free to message me.

Fill out this form and I’ll be in touch.

6. How Do I Know If a Therapist Is a Good Fit?

Therapy is personal. You don’t have to pour your heart out to just anyone—fit matters. Here’s how to get a sense of whether someone might be a good match:

✅ Green flags

  • You feel safe, respected, and not judged—even when you’re saying the messy stuff

  • They’re curious about your goals and what matters most to you

  • You feel seen and understood (not pathologized or overly “diagnosed”)

  • They explain their approach clearly and answer your questions honestly

  • You leave sessions feeling a little more grounded—or at least like you’re getting somewhere

🚩 Red flags

  • You feel dismissed, talked down to, or misunderstood

  • They interrupt, offer advice too quickly, or don’t let you guide the pace

  • You feel like you have to perform or be a “good client”

  • They push you into things you’re not ready for without checking in

Important: The first few sessions might still feel awkward—that’s totally normal. But if something feels off after a few tries, it’s okay to say so or keep looking. A good therapist wants you to find the right fit, even if it’s not them.

7. Questions to ask during a consultation

1. Have you worked with people who are navigating similar things to me?
You don’t need them to have the exact same experience, but it helps to know they’re familiar with your kind of concerns.

2. How would you describe your approach to therapy?
Are they more structured or go-with-the-flow? Insight-focused or skill-building? This gives you a feel for how they work.

3. How do you typically start with new clients?
It’s okay to want some clarity on what the first few sessions will look like.

4. What happens if I don’t know what to talk about?
Good therapists won’t leave you hanging—this can help you feel less pressure to "have it all figured out."

5. How do we decide on goals or direction for therapy?
It’s helpful to know if you’ll be collaborating on a plan or checking in along the way.

7. How do you handle feedback if I’m not progressing or I don’t like the direction our sessions are going in?
You want someone who can take feedback well and adjust, not someone who gets defensive.

8. Ask some questions about logistics
If you know you want in-person or online sessions specifically, or you have limited availability, here’s your chance to see if there’s a good overlap in schedules and availability.

8. Check-Ins & Shifts: Course Correcting with Your Therapist

You and your therapist pause to see how things are going. Are you feeling seen? Is therapy helping in the ways you hoped? This is a time to reflect, shift focus, try new strategies, or slow things down if that’s what you need.

If something’s not landing—maybe a tool doesn’t fit, or the approach feels off—it’s not a failure. It’s a signal. Bring it in. A good therapist will want to talk about it and adjust. Therapy isn’t one-size-fits-all, and naming what isn’t working can actually be a big part of what helps. If you don’t feel safe bring this up with your therapist that might be an indication that you haven’t developed a good working alliance.

9. What if things really aren’t going well?

Sometimes, despite best intentions, therapy can miss the mark. Maybe you’re not feeling heard, maybe the therapist is bringing in their own biases, or worse—there’s something harmful happening in the room. If something feels off, you deserve to take it seriously.

First, trust your gut. If a therapist's words or actions feel unsafe, inappropriate, or dismissive, you don’t need to wait for “proof” to say something or step away.

Therapists are also human—but they’re trained and ethically bound to reflect on their biases, hold safe space, and work collaboratively. If that's not happening, you can raise it with the therapist (if it feels safe), or you can choose to find someone else. No need to justify or explain—your comfort matters.

If you believe a therapist has acted unethically or caused harm, you can file a complaint.
In Ontario, Registered Psychotherapists are regulated by the College of Registered Psychotherapists of Ontario (CRPO). They have a formal process to review concerns and protect the public. You can learn more or file a complaint here: www.crpo.ca

10. Wrapping Up or Sticking Around: When Therapy Ends or Pauses

Therapy doesn’t have to last forever—but it can be something you return to, depending on what’s going on in your life.

Sometimes, the work naturally winds down: things start clicking, symptoms ease up, and you’re handling challenges in a way that feels more aligned with who you are. That might be a good time to slow down, space out sessions, or wrap up altogether. Ending therapy is a meaningful process—one where you and your therapist reflect on what’s changed, what you’re carrying forward, and how to know when it’s time to come back.

Other times, therapy becomes an ongoing space for reflection, growth, or simply having a regular check-in with someone who gets you. There’s no one-size-fits-all. Some people come back during tough seasons. Others stick with it as part of their overall wellbeing—like going to the gym, but for your brain and heart.

Whether you’re winding down or staying connected, therapy can be a flexible tool—something that meets you where you are, again and again.