Trying counselling for the first time? How to find the right therapist

Starting counselling for the first time can feel intimidating. You might be wondering what you’ll say, whether you’ll cry, or if your struggles are “serious enough” to deserve help. If that’s you, take a breath, you don’t need to have the perfect words to begin. You just need a place where you don’t have to hold it all alone. 

Here are four key things to know when looking for the right therapist. 

1. Start with what you need (even if it’s vague) 

You don’t need a diagnosis or a crisis to start therapy. It helps to name one or two things that feel hardest right now, like: 

• anxiety, stress, burnout 

• grief or loss 

• life transitions, identity changes 

• relationship or family challenges 

• feeling stuck, overwhelmed, or not like yourself 

Even saying, “I’m not sure what’s wrong — I just know something needs to change,” is a valid starting point. 

2. Connection Is Key  

The strongest predictor of successful therapy isn’t the therapist’s profile; it’s the relationship you build with them. Look for someone who feels: 

• warm and non-judgmental 

• collaborative (not “expert over you”) 

• respectful of your pace and boundaries 

• culturally responsive and trauma-informed 

If you leave sessions feeling more understood, a little calmer, or clearer, you’re on the right track. 

3. What to expect in the first session 

First sessions are about getting to know you and creating a plan. A therapist may ask about: 

• what brought you in 

• what you’ve been coping with 

• what you want support with 

• what therapy can look like going forward 

You are always allowed to say: “I’m not ready to talk about that yet.” A good therapist won’t push; they’ll build safety first. 

4. Practical tips  

Therapy should be accessible and realistic. When choosing a therapist, consider: 

• insurance coverage 

• low-cost options if not covered by insurance (or if you’re looking for long term support and your insurance coverage is not enough)

• availability (especially if you need evening or weekend sessions)

• online vs in-person sessions 

At Lakeside Clinical Counselling we offer all of the above services to help tailor to your specific needs and schedules. Try our Best Fit Form to find the right Lakeside counsellor for you. 

By Caroline Tucker, Counsellor