Many private mental health professionals offer free telephone consultations. Generally such consultations occur prior to engaging in an initial therapy session, and typically last 15 minutes in duration. As therapy can be costly, an initial telephone consultation prior to investing your time and money is advisable as it provides you with an opportunity to see if a therapist is the right fit for you.

A telephone consultation can also be particularly beneficial for those who have no previous experience with therapy. It provides an opportunity to discuss what the process and commitment to therapy looks like, what the fee for services is, what your therapeutic needs and expectations are, and answer any questions or concerns you may have about engaging in therapy.

It is important to note that a telephone consultation is not a therapy session. A 15-minute telephone conversation is insufficient time to address the issues surrounding what brings you to therapy in a meaningful way and you will most likely feel dissatisfied with any attempts to do so within such a limited time. Any in-depth personal information should be discussed during a therapy session once the initial paper work such as informed consent and limits to confidentiality are completed.

This is a crucial question, as most studies show the fit between client and therapist is a very important predictor for successful therapy .

For this reason, taking your time in choosing your therapist may prove beneficial to the achievement of your therapeutic goals. You can use your free telephone consultation to ask prospective therapists questions that are important to you, and get a sense of what it feels like to potentially work with them.

Most of the time, people base their decision on the therapist’s years of experience, area of focus, and what approaches the therapist tends to use. Even though a therapist may look good on paper, there are other things to consider such as the level of comfort you feel when speaking with them. In essence, a therapist’s years of experience should not supersede the level of comfort and connection you feel toward them. If you do not feel comfortable, you will be hard-pressed to feel safe discussing difficult issues and will be at standstill in terms of therapeutic growth.

When choosing a therapist, you should ask yourself if you feel comfortable with and welcomed by the therapist, and if you get the sense that you will feel heard and supported by them. The best way to answer these types of questions is to let your gut instinct take over during the telephone consultation – if you don’t feel comfortable during this time, it is perfectly fine to seek out another professional.

Psychotherapy is an investment of time and money. It also takes a lot of effort and courage to open up emotionally so you can get the help you need – don’t short change yourself by forcing yourself to work with someone who doesn’t feel like the right fit for you.

Although it can take weeks or even months to see improvements from therapy, there are some ways to gauge if therapy is working for you.

When therapy is working, you may experience some of the following:

You have a strong relationship with your therapist: Signs of a strong bond with your therapist can include looking forward to your sessions, feeling more comfortable opening up, and internalizing your therapist’s voice – when faced with difficult situations in day–to-day life, you begin to respond to yourself in the same way your therapist responds to you in session.

If you don’t feel a connection with your current therapist, don’t despair – keep trying until you find a therapist who is a right for you.

You learn to take responsibility for your actions: At times therapy can feel uncomfortable when you start to confront some deep issues. This, however, is not an indicator that therapy is failing. Therapeutic progress is made not simply by venting – it includes addressing and intentionally changing how we react, respond to, and experience our world. When therapy is working, it becomes clearer to you which problems are yours to own, and which ones you’ve been retaining that aren’t yours to hold.

You have a higher emotional tolerance: A great sign of progress is when you begin to notice you have gained skills that allow you to effectively deal with situations that would send you on a downward spiral in the past. You also gain a greater ability to be present – rather than worrying about the future, or being bogged down by the past, you focus more on your moment to moment experiences.

Your relationships with others start to improve: Although effective therapy is primarily an internal process, our loved ones may begin to observe noticeable change. They may notice a change in your overall demeanor, how you interact with others, or how you handle obstacles that arise. You may begin to approach your relationships (with yourself and others) with more kindness, compassions, and acceptance.

Your self-care becomes a priority: You begin to pay attention to yourself and your needs. You no longer rely solely on others to meet your needs and begin to nurture the relationship you have with yourself. You feel less guilt when making yourself a priority and are more invested in living according to your values.

It can be challenging and confusing to know if you need therapy, especially if you are unsure of the signs. Therapy can be a powerful tool for addressing mental health concerns. It can also be beneficial for personal growth, managing stress, and improving relationships.

Here are a few indicators that may help you determine if therapy is right for you:

1. Persistent Feelings of Sadness or Anxiety: We all experience feelings of sadness or anxiety from time to time. However, if you are experiencing prolonged periods of sadness, anxiety or hopelessness, it may be beneficial to seek out therapy. These prolonged emotional experiences may be indicators of underlying mental health issues which can be effectively treated with the right therapeutic approach and relationship.

2. Difficulties Managing Stress: Although stress is a part of life, if are you feeling completely overwhelmed by the pressures of life or are in a constant state of anxiety, this may be an indicator that you could benefit from therapy to better cope with the demands of life.

3. Changes in Sleep or Appetite: Unexplained changes in sleep patterns, be it insomnia or excessive fatigue, or significant shifts in appetite (over or under eating) can be a signal that you are experiencing underlying mental health issues which can be addressed in therapy.

4. Feeling Overwhelmed or Out of Control: Sometimes life throws us a curve ball that leaves us feeling completely overwhelmed. It can feel as though we are losing control and don't how to move forward and cope. Therapy can provide that help you need to regain balance, perspective and manage your emotions effectively.

5. Relationship Difficulties: Frequent conflicts with loved ones, breakdown in communication or feelings of isolation within relationships may be a sign that you can benefit from the help of therapy. Therapy can assist in resolving interpersonal issues.

6. Unresolved Trauma: If past trauma or abuse are continuing to impact your well-being, therapy can provide a space you may need to process and heal.

7. Loss of Interest in Activities: Loosing interest and enjoyment in activities you typically love can be a sign of depression. Therapy can assist in exploring underlying reasons for this lost of interest and help reestablish a healthy mindset.

8. Struggling in Major Life Changes: It can be emotional taxing to navigate life transitions alone. Whether you are struggling to adapt to a new job, divorce, or loss of a loved one, therapy can offer support during difficult life transitions.

9. Self-Destructive Behaviour: Engaging in impulsive and self-destructive behaviour is a clear sign that you may need help from professional support. Therapy can help you identify and address the underlying causes of certain behaviours and support you in developing healthier ways of coping.

10. Feeling Disconnected or Numb: Feeling disconnected or emotionally numb from life or those you particularly care about can be a sign of depression or trauma. Through therapy, you can reconnect to yourself, your emotions, and reestablish meaningful relationships with others.

If any of the above resonates with you, do not hesitate to reach out. Open Heart Psychotherapy would be happy to answer any questions or concerns you may have about engaging in therapy.

Please note, seeking therapy doesn't mean there is something "wrong" with you. It is a proactive step toward self-care and self-improvement that can greatly enhance your quality of life and well-being.

Reach out for support sooner than later, your mental health matters!

Open Heart Psychotherapy offers both in person and virtual sessions.

• Tuesdays: In-Person from 9am to 2pm

• Wednesdays: Virtual from 9am to 2pm

• Thursdays: Virtual from 2pm to 6pm

• Fridays: Virtual from 9am to 12pm

Fee per 50-minute session is $170. Unfortunately, at this time, I do not offer sliding scale fees and do not bill directly to insurance providers.

As all insurance coverage varies, please check with your insurance provider if your benefits cover Registered Psychotherapist of Ontario.

An initial therapy session is such an important first step in your mental health journey. Whether you are new to therapy or returning after some time, understanding what happens during this session can help you feel more prepared and confident. Primarily, an initial session is all about building rapport, gathering information, and setting the foundation for future therapy sessions.

Here is a breakdown of what to expect:

1. Introductions:

   Your therapist will start by introducing themselves and provide an overview of their approach (if they haven’t already during a phone consultation).

2. Explaining confidentiality

   One of the first topics discussed in an initial session, before delving into any in depth exploration, will be the limits to confidentiality. your therapist will explain the protection of your private health information and under what circumstance information is shared.

3. Discussing/setting your intentions for therapy

   Once the limits of confidentiality have been reviewed, you and your therapist will begin exploring what you are most wanting for yourself and what your are hoping to work through in therapy. Whether you are struggling with childhood trauma, anxiety, depression, relationship concerns, emotional difficulties, or life transitions, this is the time to share your primary concerns.

4. Getting to know you and what has lead you to seeking therapy

   Through exploring your primary concerns, you and your therapy will begin further exploring how your struggles have been impacting your day to day life, your functioning and your relationships. Through this exploration, your therapist will gain a deeper understanding of your unique experiences and challenges.

5. Administrative Details

How to prepare for your first session

• Reflect on your goals

If you feel as though therapy isn't working, please do not lose hope. There are several steps you can take to improve the process and get back on track.

• Communicate with your therapist: The first step is to openly and honestly discuss your concerns with your therapist. Therapists, like all humans, have their blind spots, are fallible, and can miss the mark from time to time. Discussing what is not working can not only re-shift the focus and progress of therapy. It can also strengthen the relationship with your therapist. Let your therapist know what is not working for you - they are there to help and adjust as needed.

• Evaluate your goals: Therapy works best when you have a clear and realistic goal. Sometimes if can be helpful to ask yourself if you goals are still aligned with what you would like to achieve. Everyone's needs shift from time to time and it is more than okay to revisit and update them from time to time.

• Consider a different therapy approach: Not all approaches are the same. Some are more exploratory while others are more systematic and regimented in nature. Certain therapy approaches don't work for everyone. You may benefit from exploring different therapeutic techniques or modalities that are better suited to your circumstance.

• Reflect on external factors: At times factors outside of the therapy room such as stress, work/life balance, financial concerns or relationships, can impact the progress of therapy. Ask yourself if there are any external factors impeding your progress in therapy. This might be a valuable and worthwhile topic to explore with your therapist.

• Change therapist if necessary: The strength of the relationship between therapist and client is a crucial contributor to the success of therapy. If you don't feel understood or supported by your therapist, it may be time to consider finding a new therapist with whom you can better connect with.

• Be patient and persistent: Change takes time and progress can be slow or non existent at first. Therapy is not a quick fix - integrating a new way of being is a process. Give therapy time to work and try your best to be consistent with your sessions. Please remember personal growth is not always linear.

Also, remember therapy is a collaborative process. Taking active steps to address your concerns can positively influence your progress and assist you in getting the most out of your therapy experience.