What to Expect from Therapy

Put simply, you will get out of therapy what you put into it. It’s not a magic solution that will solve all your problems. It may involve you doing some real work and being completely honest with yourself and your therapist. Sometimes facing our truth is the hardest thing of all – but from that discomfort can come healing and growth.

Finding the right therapist

It’s important that you have a good fit with your therapist. That doesn’t necessarily mean “someone you feel like you could be friends with” or someone who is like you. It might mean someone who challenges you, someone who will listen, or someone you can learn from. It all depends on what you’re hoping to get out of counselling.

Reading the therapist profiles, seeing their specialties, and watching their videos will help you to decide who might be the right therapist for you. If you’re still unsure, our Intake and Administration team is happy to help you with this. Contact us to get started!

What to look for when selecting a therapist

Areas of specialty and areas they can help with.

If you think you know why you’re seeking help (anxiety, loss, marriage counselling, etc.) see which therapists have experience and knowledge in that area.


If you are only interested in face-to-face counselling, then make sure you are checking the locations that best suits your needs. If you’re comfortable with online video or telephone counselling, then our entire team of over 40 therapists could be available to you!

Treatment methods the therapists uses

If you know what style of counselling you’d like (for example, maybe you’re interested in the more traditional approaches where the therapist analyzes your problem and suggests solutions), make sure the therapist you’re considering has those listed in their profile. If you’re not interested in dwelling on things that happened to you 20 years ago, check out therapists who tend not to use those methods. The key is to read a bit about the treatment methods they use. Keep in mind there is no right or wrong approach within counselling and something that you think you may want may not be what’s most effective for you after you’ve tried it – so keep an open mind – but counselling style is an area to learn more about to help you narrow your choice for a therapist.

Insurance coverage (if that’s important to you)

While Insight has reduced rates available for some therapists, they usually aren’t covered by private or employer’s health insurance plans. As well, some professional designations are covered while others may not be, so be sure to check with your benefits plan before you select a therapist.

Trust your gut – sort of

You might get a general feel for a therapist after reading their profile and/or watching their video. You may have a preference for gender, age range, or just a general vibe. If they seem like someone you could talk to and trust, then that’s a great place to start. Just a word of caution though – remember you may want, or need, to move out of your comfort zone so keep that in mind when selecting a therapist.

What if I feel like the fit isn’t good with the therapist I chose?

Therapy can take time. Depending on the issue you’re dealing with, you might come in for 3 sessions in total and feel like you’ve gained what you need out of counselling. If you’re dealing with multiple challenges or a lifetime of trauma, for example, you may have to come for more sessions. It possibly took years to develop your coping mechanisms or patterns so it makes sense that it will take some time to heal and grow. Be patient with the process and with yourself.

Sometimes, even after you’ve read all the information available, watched the video, and/or talked with someone on our team, the therapist you’ve seen just doesn’t feel right to you. Sometimes even the psychologist will feel that you might be better matched with another therapist (an ethical therapist will not continue to see someone that they feel will not benefit from their counselling). It happens from time to time. Don’t feel shy about saying to your therapist that you don’t feel like you’ll be able to work together. They will not be hurt – they will appreciate your honesty and may even be able to suggest another therapist that will be a better fit. One of the advantages of choosing Insight is that we have a large team!

Go to therapy with confidence

There is absolutely no shame in seeking therapy. We wouldn’t hesitate to see a medical doctor if we sprained an ankle or had a persistent cough. We consider massage therapy when we want to pursue self care. If our backs or knees hurt, we will easily see a physiotherapist. For some people, there still seems to be a stigma surrounding mental health and especially mental illness. Fortunately, now more than ever, society seems to be more open not only to seeking therapy but to talking about it and how it helped them! People who seek counselling are not broken or weak. They are people who simply want better. They want more from their relationships, themselves, and their lives. Insight would be proud to be with you on your journey in pursuing those goals. Contact us to learn more or to book an appointment.