Finding the right connection (also called fit) between you and a therapist is important for getting the most value out of the counselling process. Research shows that the relationship between client and therapist significantly contributes to positive outcomes for clients. The relationship with a therapist is more important than a particular therapy model, therapy approach, therapy intervention, or homework.

Most therapists offer 15-to-20-minute free video, phone or in-person consults to ensure the right fit.

So, what does the right fit look like & feel like? 

  • You feel comfortable
  • You can see yourself being able to be open and honest
  • The therapist has the right experience or specialization for the challenges you’re facing
  • You like the therapist’s general vibe/energy
  • You like the therapist’s approach (e.g., gentle or more direct, supportive or more actionable)
  • The therapist comes across as reliable (e.g., they are on time for your consult)
Here are some helpful questions to ask in a consult: 
  • What can I expect in the first few sessions working with you?
  • What experience do you have helping people with … (your main challenges)?
  • What homework or tools might you recommend?
  • What therapy models do you use? And what can I expect in my experience of them in counselling?
  • How have people described their experience working with you?
  • Logistical questions (e.g., scheduling, fees, benefit coverage, in-person vs online counselling).

Remember, it’s important to take the time to find the right fit! We recommend doing at least 3 consults before choosing a therapist.

A great resource for finding a therapist is Psychology Today where you can search/filter for therapists across Canada.

Written by: Hadley Mitchell, R. Psych
Map Psychology Solutions
[email protected]
(587) 330-2999

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