How To Find a Therapist
and the different types of styles to look for
Todays FeelsKit is a little more practical answering a question I get from friends, or on social media“Where do I even start when I’m ready to seek therapy?”
Finding a therapist can feel overwhelming, especially when you're already navigating challenges. So today, I’m breaking down some practical steps to help you begin your search for support.
Start with the Basics
Before reaching out to a therapist, ask yourself if you have any preferences.
Do you prefer in-person or virtual sessions?
Is the therapist’s gender, race, age, or cultural background important to you?
Would you feel more comfortable with someone who shares similar lived experiences, such as sexuality, gender identity, or cultural background?
These considerations can help you narrow your search and find a therapist you feel aligned with.
Understanding Insurance Coverage & Therapist Titles
The language around therapy can be confuuuusssssing. Especially when it comes to credentials and insurance coverage. So here's a quick breakdown:
MSW (Master of Social Work), RP (Registered Psychotherapist), CC (Clinical Counsellor), and Registered Counsellor are all professionals who practice psychotherapy.
Psychologists (PhD or PsyD) can typically provide diagnoses and psychological assessments, which the others may not be authorized to do depending on provincial regulations.
Different provinces regulate titles differently. For example:
In Ontario, the governing body for therapists is the College of Registered Psychotherapists.
In British Columbia, someone with the same degree might be called a Registered Clinical Counsellor (RCC).
This can make insurance coverage tricky and language really matters. If your plan only covers “MSW” but you find an “RP” you’d like to work with, you can reach out to your insurance provider to ask if they’ll consider expanding their coverage terminology.
Areas of Focus & Therapy Styles
While most therapists have a Master’s degree in Psychology or Counselling Psychology, they often specialize further in certain approaches or populations. Here are a few common therapy modalities:
Somatic Therapy - Focuses on the body-mind connection and how trauma and stress are held in the body.
EMDR (Eye Movement Desensitization and Reprocessing) – Often used for trauma; involves guided eye movements to process distressing memories.
CBT (Cognitive Behavioural Therapy) – Focuses on identifying and changing unhelpful thought patterns. This is the one I’ve found most family Doctors might recommend, as it has been one of the most researched, however not everyone does well with this top down approach.
DBT (Dialectical Behaviour Therapy) – Designed to help with emotional regulation and interpersonal effectiveness. You can learn skills to cope in the moment, that can be very helpful.
ACT (Acceptance and Commitment Therapy) – Encourages accepting thoughts and feelings rather than fighting them, while taking meaningful action. Support you in unhooking from certain thoughts, and exploring different choice points.
Emotionally Focused Therapy – Often used in couples work, explores emotional responses and relationship patterns.
Clarify Your Reason for Seeking Therapy
In your first intake session, a therapist will usually ask what brings you to therapy. There’s no “right” answer, but having a sense of your needs can help the therapist support you more effectively.
Reasons might include:
Anxiety or depression
OCD or trauma
Life transitions
Relationship issues
Grief or loss
Chronic stress or burnout
Finding the Right Fit Takes Time
Therapy is a relationship, and like any relationship, it takes time to build trust and comfort. Some people feel a connection right away, while others need a few sessions to see if it’s a fit. Therapists understand this, and many are happy to help you explore other options if things don’t feel quite right.
Don’t hesitate to speak up if something doesn’t work for you, that’s part of the process, too.
Where to Look for a Therapist
Online directories like Psychology Today or First Session can be useful, but they can also feel overwhelming.
Here are a few other starting points:
Word of mouth: Ask people you trust - massage therapists, physiotherapists, yoga teachers, family doctors, even your hairstylist, they often have someone in their circle of care.
Google searches: Try combining your location with keywords like “trauma-informed therapist” or “CBT therapist for anxiety.”
Local community organizations: Many have referral networks or directories.
Starting therapy is a big and brave step. There’s no perfect way to begin, but every step you take toward support is meaningful. Be gentle with yourself in the process.
Some Referrals:
Below are some professionals across Canada, I often refer to, who have different specialities of care:
Sam Squire for spiritual and ceremony infused practices and care (British Columbia)
SelfCareTO for BIPOC supportive care (Ontario and virtual Across Canada)
Hillary Wand for Food & Body Relationships (Saskatoon and Manitoba)
Christina Vasilopoulos for Queer Affirming Attachment based therapy (virtual Ontario)
Jess Flaman for Grief and Trauma Therapy (virtual across Canada and in-person Toronto)
Ashley Brodeur (aka me) for EMDR or NeuroAffective Touch Somatic (virtual across Canada and in-person Calgary/Cochrane)
Marianne Duffy for Couples (virtual across Canada and in-person PEI)
