The relationship with your therapist is one of the strongest predictors of how therapy goes. What to look for, what to ask on a free call, and when to switch.
November 6, 20262 min read
By Zainab Adesola, BSW, MA, CCC
Fit matters
Research on therapy keeps finding the same thing: the working relationship between you and your therapist, sometimes called the therapeutic alliance, is one of the strongest predictors of how well therapy goes. Credentials and approach matter too, but feeling heard, respected and understood is where change starts.
Understanding the titles
- Psychologists are regulated in every province. They assess, diagnose and provide therapy.
- Counselling therapists and psychotherapists are regulated in some provinces. Where the profession isn’t regulated, the Canadian Certified Counsellor (CCC) credential from the Canadian Counselling and Psychotherapy Association is a nationally recognized certification.
- Social workers are regulated in every province, and many provide counselling.
- Psychiatrists are medical doctors who specialize in mental health and can prescribe medication.
What to look for
- Experience with what you’re facing, like anxiety, trauma or recovery after a collision
- An approach backed by research, such as cognitive behavioural therapy (CBT)
- Someone who respects your culture, identity, values and family, and asks about what matters to you
- Practical fit: session times, online or in person, cost and what your benefits cover
- Clear answers about privacy, fees and cancellations
Questions to ask on a free call
- Have you worked with people dealing with what I’m facing?
- How do you usually work? What would the first few sessions look like?
- How will we know if it’s helping?
- How long do people usually see you for this?
- What are your fees, and can you bill my insurer or benefits plan?
- What happens if I need to cancel or reschedule?
Notice how you feel during the call, too. Did you feel listened to? Comfortable asking questions? That counts.
Give it a few sessions, then check in
The first session can feel awkward, and that’s normal. After three or four sessions, ask yourself: Do I feel understood? Do I know what we’re working on? Is anything starting to shift? If not, say so. A good therapist will welcome the conversation and adjust, or help you find a better fit.
How Bethesda matches you
On your free 15-minute call, we listen to what you’re looking for and match you with a therapist on our team. If the fit doesn’t feel right, tell us. We want you to have a good fit.
Sources
This article is general information, not medical, legal or insurance advice. For advice about your situation, talk to your health care provider, your insurer or a lawyer.
Questions
Quick answers.
Do I need a referral?
You can contact us directly. Some benefits plans have their own rules about referrals or providers, so check your plan.
Is it OK to see a therapist who doesn’t share my background?
Many people do well with a therapist from a different background, as long as the therapist is curious, respectful and open. If a shared background matters to you, it’s fine to ask for it.
Can I switch therapists?
Yes. Changing therapists is common and nothing to feel bad about. Fit matters.
Keep Reading
Related articles.
What to expect in your first therapy sessionNervous about your first session? Here’s what happens, from the free call to the end of hour one.
Does online therapy work as well as in person?For many people and many concerns, yes. What the research says, who online therapy suits, and how to get the most from a video session.
How therapy for anxiety works: what CBT looks like in sessionCognitive behavioural therapy is one of the best-studied treatments for anxiety. What actually happens in sessions, and what you can expect.