Finding the right connection—often called the “fit”—between you and your therapist is key to getting the most out of counselling. Research and experience both show that the quality of the client–therapist relationship plays a major role in positive outcomes. In fact, that relationship tends to matter more than any specific therapy model, technique, or assigned homework.
To help you determine whether a therapist is a good match, many offer free 15–20 minute consultations by video, phone, or in person.
So, how do you know if it's the right fit?
- You feel at ease and comfortable
- You can imagine being open and honest with them
- They have relevant experience or specialization for what you’re going through
- You connect with their overall energy or style
- Their approach resonates with you (for example, more gentle vs. more direct, more supportive vs. action-oriented)
- They seem dependable and professional (for example, they show up on time)
During a consultation, it can be helpful to ask questions like:
- What should I expect in the first few sessions?
- What experience do you have supporting people with my concerns?
- Do you suggest any tools or between-session practices?
- What therapy approaches do you use, and what might that feel like in practice?
- How do past clients typically describe working with you?
- What are the logistics (availability, fees, insurance coverage, in-person vs. online options)?
Take your time with this process—finding the right fit is worth it. It’s often recommended to speak with at least three therapists before making your decision.
If you’re not sure where to start, platforms like Psychology Today can help you search and filter for therapists across Canada.
