How do I find a therapist?

So you’ve decided you’re open to trying therapy.

That’s awesome!

Therapy can be a fantastic process for getting to know yourself better, healing, learning new skills, and growing as a person.

Now, how do you find a therapist?

Here’s a step-by-step guide to help you get started!

#1 Search

“How do I find a therapist or counsellor? I don’t know any!”

No problem. We’ve got you covered.

You can connect with a counsellor right here through MEN&. they have a free, confidential chat service and phone line staffed by qualified counsellors ready to help.

Otherwise, here are a few more suggestions:

You can use sites like Psychology Today or the Psychologists’ Association of Alberta to search for counsellors near you.
You could ask friends if they have a counsellor or therapist that they would recommend.
You can call or visit 211 to find counselling resources in your area.
Most walk-in clinics and family doctors can provide you with lists of counselling resources. They can also typically provide you with written referrals to therapists through the Primary Care Network.
Many workplaces offer Employee Assistance Programs (EAP) that can refer you to counsellors and other support services.

#2 Refine your Search

Maybe you just want to find a counsellor in your city that’s affordable. Okay, those are still two key things (e.g. price and location) you need to look at to refine your search.

While price and location are important, you’ll probably want to consider a few more aspects when searching for a counsellor you click with.

Here are some more variables you might want to consider when refining your search — you may also want to consider ranking these variables in terms of priority (e.g, is affordability more important to you than the therapist’s background)?

Location
This matters even if you’re looking for a therapist who can meet with you online. In many instances, if a therapist is licensed to provide therapy in Alberta, their clients must also be in Alberta. So you do need to check where they are licensed to practice.
Delivery
Some therapists only provide their services in person in their offices. Increasingly, more therapists will offer services over the phone or by video call. So, what matters most to you? Does meeting in-person help you connect more? Or do you prefer the convenience of online appointments? Or the flexibility to do either one? You decide!
Specialties
Some therapists specialize in certain issues. For example, some therapists work mostly with clients who have substance use disorders. Others work mostly with clients going through grief or loss. Most therapists will deal with various issues, but if there’s something specific on your mind, you can search for therapists specializing in that issue!
Types of therapy
There are a few different types of therapy: individual, family, couples, and group. Individual therapy is one on one, just you and the therapist. Family therapy can involve parents and children or siblings. Couples therapy allows couples to work out their issues with a therapist to guide the process. In group therapy, a therapist meets with several clients with similar problems — for example, there might be group therapy for men going through separation or divorce.
Which one do you think you’d prefer?
Therapeutic Approaches
There are many different therapeutic approaches. Some approaches have been around for a long time, and others are newer. Many are evidence-based, which means they have been tested through research, while others have not. Check out this website for helpful breakdowns of different modalities and approaches.
Types of clients served
Sometimes, therapists work with a specific population — for example, perhaps they are a psychologist who only works with children and adolescents. You’ll want to ensure you’re searching for a therapist who can work with you!
Background
Sometimes, people want to connect with a counsellor who might share a similar background — for example, female clients might want to connect with a female therapist because they know they will likely share certain life experiences in common.
Values
Similarly, connecting with a therapist who shares certain values with you might be important. Maybe you want a religious therapist who uses that as part of the therapeutic process — or maybe it’s important to you that your therapist does not draw on religion. You get to decide what’s important for you!
Cost
Cost can be a big factor when it comes to therapy. The Psychologists' Association of Alberta determines the Recommended Fee Schedule for Registered Psychologists in Alberta. The recommended fee for Individual Therapy or Couples/Family Therapy is $200 for a 50-minute session.

However, many therapists will offer a sliding scale fee system. Sliding scale fees mean that the price of counselling sessions adjusts based on the client’s income. So, for example, if you make under $50,000 per year, you would potentially pay less per session than someone who makes $100,000 per year for the same services. Many therapists will display on their website if they offer sliding scale fee models, but you can always ask them.

If you worry about the costs associated with therapy, know that some nonprofit organizations also offer free or sliding-scale fee counselling services. Also, if you get any extended health insurance benefits from your work, some plans will help cover therapy costs. Check with your insurance provider.

You can connect with a counsellor through MEN&. they have a free, confidential chat service and phone line staffed by qualified counsellors who are ready to help! Call their hotline at 1-833-327-MENS.

Lastly, don't forget to look for their credentials.

To protect yourself, it’s best to work with a licensed counsellor or therapist.

Licensing means that they are trained and certified. This means that they have had the necessary education and supervised training to practice as a therapist or counsellor and that they are responsible for practicing ethically.

This means that there are processes to hold them accountable to practice ethically. For example, psychologists and social workers are bound to codes of ethics in Canada. They must follow their codes of ethics and professional standards to work as therapists. If they violate their code of ethics, they can lose their license to practice and face other, more serious consequences.

As a client, you can file a formal complaint and report on conduct if you think your counsellor or therapist has acted unethically — but this only works if they are registered with a professional association or college! That’s one reason why licensing is so important.

Those are just a few ideas about what you might want to look for when finding a therapist you click with. The next step is to get in touch.

#3 Book an Initial Consultation

Once you find a counsellor or therapist you think you’d like to connect with, you can reach out by email or phone to book an initial consultation.

An initial consultation is a short meeting between you and the therapist. An initial consultation gives you the opportunity for a vibe check (do you vibe with this person, and likewise, they will be seeing if they vibe with you), a chance to ask any questions you may have, and discuss things like fees and availability.

Reminder: You’ll want to check if there is a fee or not for an initial consultation. Some therapists charge a fee and others do not.

What do I say in an initial email?

Feeling lost about how to write the email to book an initial consultation? Let us help!

Here’s a sample of what that first email could look like, feel free to copy and paste it, and fill in the needed information!

Hello (psychologist name),

My name is (name) and I live in (city) I’m currently looking for a therapist or counsellor in (province) who can help me with (main concern/focus) I’m curious to know if you are taking on new clients at this time. If so, could we please set up an initial consultation to see if we might be a good fit?

Thank you for your consideration,

(name)

You don’t have to be very specific about what you’re seeking help with — perhaps you just say “grief”, “separation” or “relationship issues”. A general idea of what issue(s) you would like support with can be helpful for the therapist, but there’s no need to get into details.

We hope this was helpful!

Remember, just like a barber won’t give everyone who sits in their chair a haircut they love, not every therapist will be a fit with every client.

If you have your initial consultation and don’t think you’ll be a good fit with that therapist, or the therapist doesn’t think you’ll be a good fit with them, that’s okay! There are many therapists out there.

Keep looking, and don’t be discouraged.

Good luck!