Choosing The Right Therapist

Getting started with the therapy process, can be an overwhelming one. There are so many therapists to choose from, and we can understand how it may seem daunting to find the right therapist. The right therapist is someone whose training, experience, and approach align with your unique needs. So, where to start?

Understanding the Differences between Mental Health Professionals

Currently, in Ontario, there are 6 different types of mental health professionals that can perform the controlled act of psychotherapy.

1. Social Workers (MSW) – Social workers with master’s-level training in psychotherapy may use the title psychotherapist. While anyone with a BSW or social work diploma is considered a social worker, only those with specific clinical training can legally perform psychotherapy. Social workers are regulated by the Ontario College of Social Workers and Social Service Workers (OCSWSSW).
2. Nurses (RN/RPN) – Nurses with specific mental health training may be permitted to provide psychotherapy, typically within designated healthcare settings. Their education can range from college-level to advanced degrees. Nurses are registered with the College of Nurses of Ontario (CNO).
3. Occupational Therapists (MScOT, OT) – Occupational therapists have completed master’s level training in occupational therapy. OTs can complete additional training to specialize in performing psychotherapy, and this may only be permitted in certain healthcare settings. Occupational therapists are registered with the College of Occupational Therapists of Ontario (COTO).
4. Registered Psychotherapists (MEd/MA, RP) – Registered Psychotherapists (RPs) complete master’s-level training focused specifically on psychotherapy. This includes in-depth learning across various therapeutic approaches and supervised clinical practice. Registered psychotherapists are mandated under the College of Registered Psychotherapists of Ontario (CRPO).
5. Physicians (MD/DO) – All physicians receive general training in mental health; however, psychiatrists and similar specialists receive advanced instruction in diagnosing mental illness, providing therapy, and prescribing medication. ****Physicians are regulated under the College of Physicians and Surgeons of Ontario (CPSO).
6. Psychologists (PhD/PsyD, C.Psych) – Psychologists receive doctoral-level training focused on assessment, diagnosis, and psychotherapy. Unlike psychiatrists, they do not prescribe medication. Psychologists are regulated under the College of Psychologists and Behavior Analysts of Ontario (CPO).

Note: Only physicians can prescribe medications, and only physicians and psychologists can make formal mental health diagnoses.

Psychology vs. Psychiatry

While their titles may sound similar, psychologists and psychiatrists offer different services. Psychiatrists are medical doctors who take a medical/psychiatric approach and focus on diagnosis and medication. Psychologists and psychotherapists use talk therapy to help clients explore thoughts, emotions, and behaviors in depth.

If you’re experiencing symptoms that may require medication or medical oversight, you may benefit from seeing a psychiatrist. If you’re looking for insight, coping tools, or space to work through personal experiences, psychotherapy may be a better fit. Many people benefit from both — combining psychiatric support with regular therapy for holistic care.

Things to Consider in A New Therapist

• Ability to Diagnose: Do you need a formal diagnosis? If so, consider a psychiatrist or psychologist.
• Age/Gender/Lived Experience: Would you feel more comfortable sharing with someone who shares aspects of your identity or has had similar life experiences?
• Candor: Do you prefer a therapist who is open, warm, and humorous — or one who takes a more neutral, reserved stance?
• Collaboration: Do you want a collaborative, co-created approach to therapy, or would you rather your therapist lead the structure?
• Cultural Understanding: Would you prefer someone with familiarity around your culture or background, or are you comfortable educating your therapist as needed?
• Emotional Depth: Are you open to exploring intense emotions, or do you prefer to stay focused on daily functioning and strategies?
• Focus: Are you looking to focus on the past, present or future in your therapy?
• Goals: By the end of your time in therapy, how would you like to be different? Do you have a specific goal that you would like to work on, or a more general desire to understand yourself more deeply?
• Homework: Would you like to be given tools or exercises between sessions, or prefer to keep therapy contained within the room?
• In-Person vs. Online Therapy: Are you looking to do in-person or online sessions? Or both?
• Level of Challenge: Do you appreciate a gentle approach, or do you thrive with directness and challenge?
• Therapeutic Relationship: Is the connection between you and your therapist something you want to focus on in therapy?
• Therapy Structure: Are you looking for a specific type of therapeutic approach (CBT, IFS, etc.)? Are you looking for regular structure in each session?

One tool to help you assess your therapeutic preferences is the CNIP, the Cooper-Norcross Inventory of Preferences. This survey is something that you may want to fill out before you start searching for a therapist. This is a tool that we suggest clients fill out before their first session with us at KSPS.

Where to Search for Therapists:

1. PsychologyToday: The most popular database for finding mental health professionals across Canada and the USA.
2. GoodTherapy: Another popular database for searching for mental health professionals across Canada.
3. BetterHelp: BetterHelp is an online therapy platform that matches you with a provider based on a questionnaire.
4. Insurance Databases: Some insurance companies like Sunlife and Medavie have databases that have already been approved for plan members.
5. National databases: Databases, for example on the CRPO or CPO website, list available professionals registered with their college. (TIP: This is something to check out even after you’ve chosen your therapist, to ensure that they are in good standing).
6. Other health professionals: Your family physician, or other healthcare professional may have a preferred therapist that they refer to.
7. Family and Friends: If you’re comfortable and you know someone who has attended therapy, consider asking which clinic they’ve attended. Just to note, therapists typically avoid taking on friends or family of a current or past client, to avoid any conflicts of interest.

Common Therapy Modalities

Every person is different, and therapy isn’t one-size-fits-all. Here are a few modalities you might encounter in your search for a therapist:

• Cognitive Behavioural Therapy (CBT): Helps you identify and shift unhelpful thought patterns and behaviours to improve emotional well-being. Can be specified to work with anxiety, depression, OCD, mood disorders, etc.
• Narrative Therapy: Encourages you to view your challenges as separate from your identity and reframe personal narratives.
• Solution-Focused Therapy (SFT): Focuses on building solutions and highlighting your strengths, rather than dwelling on the problem.
• Acceptance and Commitment Therapy (ACT): Helps you stay grounded in the present, accept difficult emotions, and commit to actions aligned with your values.
• Mindfulness and Meditation: Uses grounding, breathwork, and body-based awareness to regulate emotions and foster inner calm.
• Trauma-Informed Care: A compassionate lens that acknowledges the impact of trauma on mental health and prioritizes emotional safety in the healing process.

These methods can be blended and adapted depending on your comfort level, your goals, and what feels most supportive in each phase of your journey. Take care to see which approaches your therapist might use and what they are trained in.

Your First Meeting with a Therapist

We recommend that when you narrow down a list of 2-3 potential therapists, meet with each them for a free consultation. This will give you an opportunity to assess your fit.

In that first meeting, you might want to notice:

• Do you feel heard, understood, and respected?
• Does the therapist create a safe, non-judgmental space for you to share?
• Do their style and communication feel comfortable to you?
• Are they curious about your needs, goals, and preferences?
• Do they explain how therapy might work and invite your feedback?

There’s no pressure to have all the answers right away. It’s okay if it takes a few sessions to build trust — that’s completely normal. What matters most is that you begin to feel safe, seen, and supported.

If you prefer to come in with a few questions, here are some that can help guide the conversation and make sure you feel supported from the start:

• What can I expect from therapy with you?
• How do you usually structure your sessions?
• How will we track my progress or know if therapy is working?
• Have you worked with people who share similar experiences or identities to mine?
• What happens if I don’t know what to talk about in a session?
• What’s your cancellation policy and how do I reach you between sessions (if needed)?

You can ask anything that helps you feel more informed and empowered — this is your space. Therapy works best when you feel safe to be curious, honest, and collaborative.

Final Thoughts

Finding the right therapist is a deeply personal process — and while it can feel overwhelming at first, it’s also a powerful act of self-care. Therapy is not just for times of crisis; it’s a space for growth, reflection, clarity, and healing. Whether you’re looking for short-term support or long-term exploration, you deserve a therapeutic relationship that respects your story and supports your goals.

At KSPS, we’re here to help you make informed, empowered decisions about your care — and to hold space for your journey, every step of the way.

If you have questions or want to learn more, we invite you to reach out. Whenever you’re ready, we’re here.