Five Questions to Help You Find the Right Therapist

Whether you're navigating anxiety, grief, relationships, identity, trauma, or general stress, finding the right therapist can make all the difference. As a Registered Social Worker and Psychotherapist, I know how important it is that you feel safe, understood, and supported in your therapeutic relationship. Not every therapist is the right match for every person, and that’s okay.

These five questions can help you decide whether a therapist is the right fit for you.

1. What is the therapist’s general approach to therapy?

Therapists have different styles and philosophies. Some are more structured and goal-oriented, while others take a reflective and open-ended approach. Understanding your therapist’s style can help you decide if it meets your needs.

For example: Cognitive Behavioural Therapy (CBT) is typically active and collaborative. You and your therapist set goals, learn coping strategies, and may use exercises or homework between sessions. Person-Centered Therapy focuses more on emotional safety and personal insight. The therapist takes a non-directive role, allowing space for you to explore your thoughts and feelings freely.

There’s no one-size-fits-all approach. What matters is that the therapist’s style supports you and how you work best. Don’t hesitate to ask about this during a consultation or first session.

2. Do you feel safe, heard, and respected by the therapist?

The therapeutic relationship is central to your healing. While therapy is not the same as friendship, you should feel that your therapist sees you, listens without judgment, and respects your experiences.

Ask yourself: Do I feel emotionally safe sharing what’s going on in my life? Do I feel that my therapist genuinely understands and cares? Do I feel respected, even when the work is difficult?

You may not know all of this right away, but you should feel a sense of safety and potential for trust. It’s okay to think of the first few sessions as a space to assess fit. If it does not feel right, it’s perfectly okay to explore other options. The relationship should always support your well-being.

3. Does the therapist have experience with your concerns?

While therapists are trained to work with a wide range of issues, many develop areas of focus or specialization. For example, some therapists concentrate on trauma, grief, burnout, parenting, relationship issues, or identity work.

It’s completely appropriate to ask: Do you have experience supporting people who are working through issues like mine? What training or approaches do you use in that area? Are you trauma-informed or experienced with specific cultural or life experiences relevant to me?

As a clinician, I am always happy to speak openly about my areas of focus so that you can make an informed decision about whether we are a good fit.

4. Is the therapist available in the ways that you need?

Availability and accessibility are key. Consider your schedule, your needs, and how often you hope to meet.

Ask yourself: Does the therapist offer sessions at times that work for me? Are virtual appointments available if I cannot attend in person? Will I be able to access support between sessions if needed?

If you know you need more frequent support, it’s important to clarify expectations early on. Everyone’s needs are different, and clear communication is essential in building a supportive and responsive therapeutic relationship.

5. Do you believe this therapist can help you?

This question comes down to intuition and trust. You may not have all the answers in your first session, but it is important to check in with yourself and ask:

Do I feel hopeful after meeting with this therapist? Do I feel like they understand what I need? Can I picture us working together over time?

While therapy can take time and effort, you should feel a sense of possibility and potential. Many therapists, myself included, welcome feedback and collaboration throughout the process to make sure that therapy continues to meet your goals.

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Finding the right therapist is a powerful step toward healing. It is okay if it takes time to find someone who feels like the right match. What matters most is that you feel safe, supported, and respected.

If you are looking for someone who works from a grounded, client-centered, and mindful approach, I would be honoured to connect with you. I offer a complimentary 15-minute consultation so we can explore whether working together feels like the right next step for you.

Ready to take the next step?Visit www.ginakingandassociates.com to learn more or contact me to book your consultation.