Starting therapy can be a deeply personal decision—and so is finding the right therapist. If you’re looking for support in Toronto or elsewhere in Ontario, you might be wondering where to begin.
The good news is: you have options. But sometimes, the choices can feel overwhelming.
Here are a few steps to help guide you:
1. Begin with What You Need
Ask yourself:
- What am I struggling with?
- What kind of support am I seeking—coping skills, deeper self-understanding, help with relationships, or trauma processing?
You don’t need to have it all figured out, but clarifying your intention can help narrow the search.
2. Understand the Approach
Different therapists bring different perspectives. Some of the most common include:
- Cognitive Behavioural Therapy (CBT) – focused, skills-based, often short-term.
- Psychodynamic Therapy – insight-oriented, often explores childhood and relationship patterns.
- Parts Work / IFS – explores inner conflicts by connecting with different “parts” of the self (like the inner critic or the protector).
- Somatic Therapy – includes the body in emotional healing.
You might be drawn to one approach, or you might not know yet—and that’s okay.
3. Search Reputable Directories
In Ontario, therapists must be registered with a professional college. Here are trusted places to start:
- CRPO Directory (for Registered Psychotherapists)
- Psychology Today – Canada (filter by location, issue, and therapy style)
- e Mental Health
Most listings will include a photo, bio, and specialities — so you can get a feel for the person.
4. Reach Out for a Free Consultation
Many therapists offer a short phone or video consult. This gives you a chance to ask:
- What does a typical session look like?
- How do you work with [anxiety, grief, trauma, etc.]?
- Are you currently accepting new clients?
- What are your fees?
Notice how you feel talking to them. Do you feel heard, respected, at ease? That connection is often more important than the exact modality.
5. Consider Practical Fit
In Ontario, psychotherapy is often covered by extended health benefits under Registered Psychotherapists, Psychologists, or Social Workers.
Be sure to check:
- Who your insurance covers
- Whether the therapist works in-person (Toronto) or virtually (anywhere in Ontario)
Virtual therapy has opened up access across the province, so geography is less of a barrier than it used to be.
6. Trust the Process
It may take a few tries to find the right fit—and that’s okay. Therapy is a relationship. You’re allowed to be selective. What matters most is that you feel safe, seen, and supported.
Final Thought
Whether you’re in downtown Toronto or a smaller Ontario town, there is a therapist out there who is the right match for you. Taking the first step is a powerful act of self-care—and you don’t have to do it perfectly.
Your healing doesn’t have to look like anyone else’s. It just has to begin.
Ready to explore therapy?
You are welcome to get in touch or book an intro session.
Back to home.
Louise Hampson - Registered Psychotherapist in Toronto 