What is Therapy?

About therapy

Psychotherapy, often called talk therapy or simply therapy, is a form of mental health treatment that involves meeting with a trained professional to discuss your concerns, understand patterns in your thoughts or behaviour, and work toward meaningful goals. Therapy may be provided by different types of professionals, including psychologists, social workers, counsellors, and psychiatrists.

Therapy can look different depending on your needs. Some people use therapy to manage symptoms of a mental health condition, such as anxiety, depression, obsessive-compulsive disorder (OCD), or post-traumatic stress disorder (PTSD). Others use therapy to navigate relationship concerns, family conflict, grief, work stress, identity questions, or major life changes. Therapy can also be helpful even if you are not in crisis; many people use it to better understand themselves, build coping skills, and improve their relationships.

Finding the right therapist

There are many compassionate and effective therapists, but not every therapist will be the right fit for every person. Finding a therapist often takes time, and it is normal for the process to involve some trial and error.

Although searching for a therapist can feel overwhelming, several tools can make it easier. The Psychology Today Directory lets you narrow your search to providers who are a good fit — for example, those who:

• Offer in-person or online therapy
• Focus on a specific concern, such as anxiety, depression, trauma, or relationships
• Match personal preferences, such as therapy style, gender, or faith
• Accept your private insurance

From there, it can help to contact a few therapists, ask questions, and schedule an initial appointment to see whether the therapist feels like a good fit.

Types of therapy

Many types of therapy have been shown to be effective in treating common mental health challenges, and determining which approach is “best” for you often comes down to your particular concerns, the alliance you’re able to form with your therapist, and your personal preferences. Here are some factors to consider when choosing what type of therapy may be best for you:

A specific mental health concern

If you are seeking therapy for a specific condition, such as OCD, you may benefit from working with a therapist who specializes in that area or uses an evidence-based treatment designed for it. For example, exposure-based therapies are commonly used to treat OCD.

Help with a relationship or family problem

If your concerns involve a partner, marriage, or family relationships, you may benefit from couples therapy, couples counselling, marriage counselling, or family therapy. These approaches focus on relationship dynamics, communication, and patterns between people rather than only on one individual.

Affordability or shared experience

Group therapy or group counselling may be a more affordable option than individual therapy. It can also provide the opportunity to connect with others who are working through similar challenges and experiences.

Cost and insurance

The cost of therapy in Canada, and whether it fits your budget, can depend on your province or territory, income, and the therapist’s fee structure. Some therapists charge a set fee per session, while others offer a sliding-scale fee based on income. It can also be helpful to consider indirect costs, such as transport, childcare, or time away from work. For some people, online therapy may be more accessible for these reasons, even when session fees are similar to those for in-person therapy.

In many locations, low- or no-cost therapy is available for low-income clients, often through universities or other therapist training programs. Prior to starting therapy, always verify coverage of the service by your plan, along with the therapist’s fee structure.

Getting started with therapy

Starting therapy can be anxiety-provoking, and it’s normal to feel nervous or unsure of what to expect. Luckily, the first few therapy sessions usually follow a fairly predictable format. At the beginning of your first session, you will likely complete intake forms, review insurance and payment information, and discuss the therapist’s policies, including privacy and confidentiality. Your therapist will also likely ask about your background, current concerns, mental health history, relationships, stressors, and what led you to seek therapy.

During these early sessions, you’ll also begin discussing what you hope to get out of therapy, such as learning tools to manage anxiety, improving relationships, coping with stress, or processing trauma. Your therapist should explain their treatment approach, what future sessions typically look like, and how they generally work with clients. Together, these conversations help establish expectations and create a foundation for future work in therapy.

Therapy process and ethics

Even the best therapists aren’t perfect, and it’s possible for effective, ethical therapists to make mistakes. However, there are some therapists, unfortunately, who are not suited to the profession. Common warning signs of an ineffective therapist include:

• A therapist who talks too much, to the point where you feel unable to talk about your own concerns
• A therapist who shares inappropriate details about their own personal life
• A therapist who is judgmental or condescending to you
• A therapist who frequently appears bored or distracted

Unethical therapists are much rarer than ineffective ones, but they still exist. An unethical clinician may make sexual or romantic overtures toward a client, threaten or blackmail them, or breach confidentiality agreements without just cause. If you experience any of these unethical behaviours, you should report the therapist and end therapy as soon as possible.

Ending therapy

Therapy typically ends when you feel you have achieved your goals or when you feel you are no longer making progress; in some cases, logistical issues, such as changing insurance coverage, necessitate the end of therapy. Alternatively, it is possible for a therapist to determine that they are not the best practitioner to aid you. When this occurs, the therapist will typically refer you to another provider, with whom you can continue therapy work if you so choose.