When exploring whether therapy is right for you, or even right for you at this time, there's a lot to consider. Here are some questions I encourage you to ask yourself:

• Am I feeling sad, worried, angry, scared, overwhelmed more often than not? Or am I having a tough time regulating my emotions?

• Am I having a tough time coping with life's stressors, past, present or future?

• Has my level of functioning changed in work? home life?

• Am I ready to be vulnerable?

• Am I ready to make changes?

• What do I hope to get out of therapy?

A discovery call, also known as a consultation, is a free 15 minute phone call where you have the ability to share a bit about yourself and why you’re seeking therapy, but most importantly, a way for you to ask any questions you may have about the therapist, the services offered, or the therapeutic process. It’s your chance to see whether the therapist is the right fit for you.

I always encourage clients to do something calming before (and after) attending their first session, especially if it’s their first time seeking out therapy. Go for a walk, do some deep breathing, make a cup of tea, whatever helps you relax. Come prepared with the reason(s) you’re seeking out support at this time - how has it been effecting you? Sometimes it’s helpful to make a list to bring with you if you’re nervous! Try your best to be honest and open - it’s easier said than done considering you’re meeting a stranger for the first time, but it’ll help your therapist get a better understanding of you, your concerns, and your goals.

In terms of what to expect, a first appointment is typically a “get to know you” session. Your therapist will likely have questions about your current concerns, family and work life, a bit about your past, and what your goals are. Keep in mind, it’s also for you to get to know your therapist and ask any lingering questions!

This is a question I get a lot. I wish the answer was straight forward, but it’s different for everyone. It’s dependant on why you’re coming to therapy, the severity of your concerns, and how long you’ve been experiencing them. Some people may see significant improvements after 3-4 sessions, and others, 12-20. If you’ve experienced something complex like trauma, it may take a longer time.

Currently, we accept payment in the form of credit card, debit, or e-transfers immediately following your session.

Though we don’t provide direct billing, a receipt will be provided to you immediately after payment with all the information necessary to submit for insurance purposes.

Regarding insurance coverage, currently psychotherapists and registered social workers aren’t covered by OHIP, however many clients have extended benefits that do cover all, or part, of the cost for therapy services. Always be sure to check what your insurance coverage includes before starting therapy.

Therapy is a commitment between you and your therapist. If your therapist has to cancel your appointment for whatever reason (they’re human too!), they will let you know with as much notice as possible, and you will not be charged.

Typically, if a client cancels their appointment without at least 24 hours notice, or doesn’t attend their scheduled appointment, then they will be charged the full price for the session.

Some of the reasons many therapists do this are:

• Your therapist saves that appointment time for you, they’ve spent time preparing for your session, reviewing past notes, and thinking about how to continue best supporting you.

• Without adequate notice, your therapist is unable to fill that slot, and another client will miss out on an appointment they’ve been waiting for.

Of course, there are exceptions to this policy. Life happens and you may not be able to provide your therapist with much, or any, notice and that’s okay. Your therapist won’t charge you in the event that you can’t make an appointment due to an emergency.

*Disclaimer: if your therapist notices a pattern of late cancellations or no shows due to emergencies, this will be brought up in session and you will likely be charged in the future if it is a recurrent issue.

Currently, sessions are held virtually through the Jane App - a secure platform used by many therapists to conduct appointments. You’ll receive information on how to navigate the site from your therapist.

Alternatively, I also provide “walk and talk” therapy. Depending on where you’re located, we can meet at a park, trail, or neighbourhood and have our session as we walk. There is a lot of research indicating the benefits of physical activity and fresh air on mental well-being.

Of course, there are some limitations to privacy if we’re outside, so I encourage clients to be mindful of this when choosing this format of a session, and when choosing a location.

*Disclaimer: I currently provide “walk and talk” services in the Pickering, Ajax, and Port Union areas.