Choosing a Therapist

Finding the right therapist is an important part of your mental health journey. With so many different qualifications, therapeutic approaches, and areas of expertise, knowing where to start can feel overwhelming. Here are a few things to consider as you look for a therapist who fits your needs, preferences, and goals.

A Practical Guide to Finding the Support You Want

The Right Therapist for You

Throughout our lives, many of the people we turn to for guidance and support are chosen for us. We’re assigned teachers, work with bosses we didn’t choose, and often have limited options when it comes to finding a family doctor. Therapy is a little different. You have the opportunity to choose someone who feels like the right fit for you. While having that choice is empowering, it can also feel overwhelming, especially when you’re not quite sure what to look for or where to begin.
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Consider Personality and Communication Style

Therapists are people, too! Just like in any other relationship, personality and communication style can influence how comfortable we feel with someone.

Some therapists are warm, gentle, and nurturing, while others are more direct, energetic, or reserved. Some bring humour and lightheartedness into their sessions, while others have a quieter, more reflective style. There’s no single personality type that makes someone a good therapist.

What matters is finding someone you feel comfortable talking to, especially when conversations become difficult or vulnerable.

You might appreciate a therapist who puts you at ease with humour, someone who brings a calm and reassuring presence, or someone who communicates in a straightforward, down-to-earth way.

These qualities aren’t always reflected in a therapist’s education, credentials, or training, but they can make a meaningful difference in how comfortable and connected you feel during therapy.

Your Personal Preferences Matter

Beyond personality, it’s also worth considering how you prefer to learn, communicate, and work through challenges. Different therapeutic approaches offer different experiences, and understanding your preferences can help you find an approach that works for you.

Consider the following questions:

  • Do you appreciate structure and practical tools?
  • Do you prefer a more conversational and reflective approach?
  • Do you enjoy having exercises or activities to work on between sessions?
  • Do you prefer someone who gives you space to reflect, or someone who actively offers feedback and suggestions?
  • Do you appreciate being gently challenged to consider different perspectives?
  • Would you rather focus on present-day challenges, explore past experiences, or incorporate both?
  • Do you enjoy setting specific goals and tracking your progress?

When speaking with potential therapists, don’t hesitate to share what you think might work best for you. This can help you both explore whether their approach and style are a good fit.

Not sure what your preferences are yet? That’s perfectly okay! You don’t need to have it all figured out, and what works best for you may even change over time. The important thing is to keep communicating openly with your therapist about how you’re feeling, what’s helpful, and what might not be working for you.

Therapeutic Approaches:
Does the Type of Therapy Matter?
Not all therapy looks or feels the same. I like to think of therapy a little like exercise. We know that physical activity can benefit our health, but there are so many different ways to be active. Some people love running, while others prefer yoga, swimming, weightlifting, or simply going for a walk.

Therapy is similar. Some approaches are structured and goal-oriented, while others are more conversational, reflective, or focused on exploring emotions and past experiences. Just as there isn’t one perfect exercise routine for everyone, there isn’t one type of therapy that works best for every person. The goal is to find an approach that fits your needs, preferences, and what you’re hoping to achieve.
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Common Types of Therapy: At a Glance

You may come across terms like Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), Eye Movement Desensitization and Reprocessing (EMDR), or Emotionally Focused Therapy (EFT). While these approaches have different foundations and methods, you don’t need to understand all the terminology before choosing a therapist.

A therapist should be able to explain how they work and help you understand whether their approach might be a good fit for your needs.

For a quick overview of some commonly used approaches to therapy, take a look at the table below:

ApproachWhat does it focus on?What might sessions look like?
Person-Centered TherapyUnderstanding yourself, your emotions, and your experiencesOpen conversations, reflection, and feeling heard without judgment
CBT (Cognitive Behavioural Therapy)Connections between thoughts, feelings, and behavioursIdentifying patterns, learning practical skills, and trying exercises between sessions
ACT (Acceptance and Commitment Therapy)Responding differently to difficult thoughts and feelings while living according to your valuesMindfulness, exploring what matters to you, and taking meaningful action
DBT (Dialectical Behaviour Therapy)Managing intense emotions, navigating relationships, and coping with distressLearning and practising specific skills, sometimes with worksheets or homework
EMDR (Eye Movement Desensitization and Reprocessing)Processing distressing memories and experiencesFocusing on memories while using guided eye movements or other forms of bilateral stimulation
EFT (Emotionally Focused Therapy)Understanding emotions, attachment needs, and relationship patternsExploring emotional experiences and changing patterns of interaction, often with couples
Psychodynamic TherapyUnderstanding how past experiences and unconscious patterns influence the presentExploring relationships, recurring themes, and experiences that shape how you feel and behave
Solution-Focused Brief TherapyIdentifying strengths, goals, and possibilities for changeDiscussing what is already working and identifying small, achievable next steps

These are simplified descriptions. Many therapists integrate several approaches, and the experience can vary depending on the therapist, the client, and the concerns being addressed.

Do I need to know which type of therapy I want?
Absolutely not! Most people begin therapy knowing what they’re struggling with, not which therapeutic approach they need. Your therapist can help you explore your goals, explain their methods, and recommend an approach that makes sense for your circumstances.

It’s also worth knowing that some therapeutic approaches have stronger research support for certain mental health concerns than others. For example, Exposure and Response Prevention (ERP) is particularly well-supported for obsessive-compulsive disorder (OCD), while EMDR is one of several recommended treatments for post-traumatic stress disorder (PTSD).

This doesn’t mean there’s only one effective way to address a particular concern. It simply means that the type of therapy can matter, and a therapist should be able to explain why they recommend a particular approach for your needs.

And remember, many therapists draw from several approaches rather than using just one. What’s most important is finding someone who can explain what they’re doing, why they’re doing it, and how it might help you.

Credentials and Professional Registration

In Ontario, mental health services are provided by professionals with different educational backgrounds, qualifications, and areas of expertise. You may come across Registered Psychotherapists (RP), Registered Social Workers (RSW), Psychologists, and Psychiatrists. While there can be overlap in the services they provide, their training and professional responsibilities differ.

When choosing a therapist, consider whether they are registered with a recognized regulatory college. Registration helps ensure that professionals meet established standards for education, ethics, and professional conduct.

You can verify a professional’s registration through their regulatory college’s public directory.

A few things worth asking:

  • What are your professional qualifications?
  • Are you registered with a regulatory college in Ontario?
  • Do you have additional training or experience relevant to my concerns?

Remember, additional certifications and lengthy lists of credentials don’t automatically make someone a better fit. Relevant training, clinical experience, and the quality of the therapeutic relationship are all important considerations.

Insurance Coverage

Professional credentials can also affect insurance coverage. Extended health insurance plans often specify which types of mental health professionals are covered, such as Registered Psychotherapists, Social Workers, or Psychologists. Before booking, it’s worth checking your benefits to confirm that your therapist’s professional designation is eligible for reimbursement. Coverage can vary considerably between insurance plans. Learn more about psychotherapy and extended health benefit plans here.