**Not Every Therapist is the Right Fit— and That’s Okay**

As a therapist, one of the most common questions I’m asked by friends and family is how to find a “good” therapist. There are a lot of great therapists out there! The challenge is finding one that is the right fit for you, and that’s what can make all the difference in your therapeutic experience.

What do I mean by “Right Fit”?

The right fit is a combination of rapport and method

When I say rapport, what I mean is the connection and the trust you have with your therapist. It’s the sense that:

You’re being heard without judgment.
You feel safe to be honest.
You believe your therapist is really in your corner.

.By method, I mean the modality or the tools the therapist uses to work with you. Most therapists use multiple types of therapies but will have a few primary ones that they draw from. There are hundreds of therapy modalities but here are some broader categories that Inward Bound therapists utilize for you to understand:

Cognitive & Behavioral Therapies - for a person who says “I want tools to change my thoughts and my responses to be healthier and more helpful to me.” This includes ACT, DBT, CPT and CBT.

Somatic and Body-Based Therapies - work to address both the mind and body (ie. nervous system) in creating healing and change. These approaches are particularly helpful if you have tried talk therapy but found that something was missing. This includes EMDR, ART, Hakomi and Sensory Processing therapy.

Systemic & Relational Therapies - when you feel defined by a problem or by patterns in a relationship, and want to rewrite that story and learn how to interact with the people in your life in a new way, and are perhaps drawn to talk-based therapy that feels empowering and non-pathologizing. This includes Narrative therapy, EFT, and IFS.

The right fit is a therapist you have a comfortable rapport with and who uses a method of therapy that resonates with you. This combination will be your best bet for a meaningful and effective therapeutic experience.

How to start looking?

There are a lot of therapists in Alberta, so figuring out how to narrow down your options can be overwhelming.

When you read a therapist’s profile, do you like what they have to say? (ie. a vibe check).
In-person vs virtual: if you are wanting to connect in person, finding someone who is in your area may be important.
Therapist characteristics that feel important for you: age, gender, other aspects of identity or experience, as well as logistics like availability, scheduling, and insurance coverage eligibility.
Are they well versed in the issues you are looking to address (depression, anxiety, trauma, relationships)?
Do they offer the approach or modality you are looking for?

Once you have found a profile (or a few!) that speak to you, set up an initial consultation call.

How to make the most of your Initial Consultation call

Most therapists offer a complimentary 15-minute consultation (either by phone or video call). The point of these is for both the therapist and the client to determine if they are a good fit for each other.

Tips for your initial consultation:

Prior to the call, think about what your goal for therapy is, or, if you’re not sure what your goal is, what made you decide to find a therapist now.
If you’ve seen a therapist before, be prepared to talk about what you did and/or did not like about your previous experience.
Ask the therapist how they work: what modalities they tend to use, what that might look like in addressing how you’re feeling

Things to look out for that will tell you if this is a therapist you want to continue with:

Did you feel comfortable talking to them, like it was someone that you’d be comfortable with sharing more?
Did the way they described helping you address your issues feel like a strategy you’d be open to?
Did it feel like they were able to summarize what you were looking for in a way that helped you feel seen and heard?

Is it really okay to shop around?

YES!

Initial consultations are all about making sure a therapist and client are a good fit, which is in the best interest of everyone involved. Even if you do the initial consultation and get started with a therapist but after a session or two you are not sure if it is a good fit – it is okay to bring up your concerns with a therapist: they might be able to adjust their approach or refer you to someone who will be a better match. Therapy is most effective when it feels safe and collaborative.

The bottom line

Finding a therapist that you have a natural rapport with and approach to therapy that resonates with you can have an incredible impact on your therapeutic experience. You can explore Inward Bound’s therapist profiles and use those to start to get a sense of who might be a good fit for you. If you would like extra support in navigating who might be a good fit, please reach out to our main line at 403-828-1246 or email info@inwardbound.ca and we will help you find the therapist for you.