How to Know if your Therapist is a Good Match

It usually takes a few sessions to determine if your therapist’s approach works for you. We recommend trying 3-5 sessions before deciding. This gives you enough time to feel comfortable, share goals, and get a sense of the therapist’s style. If you feel uncomfortable, unheard, or stagnant after several appointments, it might be time to reassess.

If you’re not making progress, consider discussing your concerns with your therapist. Therapists will usually welcome feedback and want to help you get more out of sessions. Sometimes a small change can help, like tweaking the approach in Cognitive Behavioural Therapy (CBT) to focus more on thought patterns instead of just coping skills. If things don’t improve, switching therapists is okay.

Yes! Therapy is a personal journey, and not every therapist will be the right fit. You always have the right to switch therapists at any time, for any reason. If you don’t feel comfortable or supported, finding a new therapist can be beneficial. A good therapist will respect your choice and understand that you need to do what’s best for you.

Therapists use many different approaches to support clients.

Common Therapy Approaches

• CBT helps you notice unhelpful thoughts and change them. It’s widely used to treat anxiety, depression, and stress.
• Psychodynamic therapy looks at how your past experiences and emotions affect how you think, feel, and act today.
• Person-centered therapy is all about feeling heard and supported. Your therapist creates a safe, non-judgmental space and works with you at your own pace.

Consider what style aligns with your goals and comfort level. A good therapist should explain how they work in a clear, easy way and help you understand how their approach can support what you’re going through.

Look for licensed professionals with experience in your area of concern. This may include psychologists registered with a provincial regulatory college, registered psychotherapists, clinical counsellors, or licensed social workers providing psychotherapy. Reading reviews, checking credentials, and booking a consultation can help you find a therapist who meets your needs.

• Some trusted Canadian sources for verifying credentials and finding therapists include:
• Provincial regulatory colleges (e.g., Colleges of Psychologists of Ontario)
• National professional organizations such as the CPA or Canadian Counselling and Psychotherapy Association (CCPA)
• Therapist directories that list credentials, modalities, and areas of practice

It’s completely normal to take time to trust your therapist. Starting therapy is a lot like getting to know someone new. Trust doesn’t happen all at once. It develops over time when you show up, feel respected, and know you’re in a safe space to be yourself. A good match will respect your pace and create a safe space where you feel comfortable sharing when you’re ready.

While progress takes time, you should start noticing small changes—like feeling more self-aware, managing stress better, or having healthier relationships. Many therapists work with you to set goals together and check in often to see how things are going. They may also use simple tools or questions to help track your progress over time. If you feel stuck, it’s worth discussing with your therapist.