Thinking about virtual therapy? Here is what to expect.
with Lexi Muniak, Registered Psychotherapist
Deciding to reach out for therapy can feel like a big step and there’s often a lot that happens before the first therapy session. You find yourself searching for a therapist, reading through profiles, and once you find someone who seems like a potential fit, it's finally time to reach out.
This part can feel intimidating, confusing and overwhelming. Maybe you wonder:
What do I say when I contact a therapist?
What happens during an initial consultation?
Do I have to know exactly what’s wrong?
How do I know if this therapist is right for me?
The good news? A simple message is enough. Whether your first step is an email, phone call, contact form, or online booking, you’re simply opening the door to a conversation and before committing to a first session, you can request an initial consultation.
Lexi Muniak, Registered Psychotherapist with Holly Blue Psychotherapy Group, specializes in virtual therapy. Read on as she explains the process of what to expect in your initial consultation and why finding the right fit is important:
What is an initial consultation?
Understanding what happens during the initial consultation and what you can expect from the process can make reaching out feel a little less daunting.
An initial consultation is often a complimentary, brief introductory call before deciding whether to move forward with therapy. Your therapist will ask you a few gentle questions about what led you to seek therapy, what you’ve been experiencing, and what you’re hoping to gain. You can share as much or as little as feels comfortable.
Here is a breakdown of what to expect:
A 15-minute video or phone call: a short introductory conversation with a therapist with no pressure or commitment.
Understanding your needs: we’ll ask you a few questions about what led you to seek therapy, what you’ve been experiencing and what you’re hoping to gain.
Learning about the therapy process: we’ll touch on how therapy works, the approaches used to meet your specific needs, session structure and what to expect.
Discussing next steps: we’ll discuss practical details, including scheduling, availability, frequency, fees, cancellation policy and expectations.
Finding the right fit: this is a chance for both of us to determine whether the approach and style feels like the right match for your needs.
Some questions you may find helpful to ask:
What is your approach to therapy?
Have you worked with similar concerns?
What can I expect from our sessions?
Holly Blue is a group practice. If we aren’t the right fit, we will recommend someone from our team who may be.
What happens after the consultation
After the consultation, you’ll have a chance to decide whether you’d like to work together. If it feels like a good fit, you and your therapist can talk about next steps, including scheduling and preparing you for your first session.
Early sessions are often about getting to know you, understanding what brought you to therapy, and getting to know your history. The focus won’t just be on what’s difficult, we’ll also explore your strengths, resources, values, and the things that have helped you navigate challenges in the past.
If you’re not yet sure if you’d like to work together, don't worry. You don’t have to choose the first therapist you speak with. We understand finding the right therapist can take time and it’s common to have consultations with more than one therapist before deciding who feels like the right fit. If you decide later you’d like to move forward, you can get in contact with us then.
Why finding the right fit matters
The relationship you build with your therapist matters and therapy is most effective when there is trust, connection and safety between you and your therapist.
Research consistently shows that the therapeutic alliance, the bond between a therapist and a client, is an important predictor of positive outcomes in therapy. But what does a good therapeutic relationship actually look like?
Some signs of a good fit:
You feel heard and understood
You feel respected, accepted and supported
You feel comfortable bringing up concerns
Your therapist remembers details of your work
There is consistency and reliability
Your identity and culture are respected
There’s a shared understanding of goals
There’s curiosity about your experiences
Therapy is a collaborative process
There are clear and appropriate boundaries
They are open to feedback
You notice progress, even if it’s gradual
Taking the first step towards therapy
Reaching out can feel like a big step, especially if you’re not sure what to expect. An initial consultation is simply an opportunity to start a conversation, ask questions and see whether a therapist feels like the right fit for you. You don’t need to have everything figured out before you reach out, and you don’t have to commit to working with someone after your first conversation.
At Holly Blue Psychotherapy Group, we believe therapy should be collaborative, respectful and responsive to your individual needs. Our therapists offer virtual therapy across Ontario, with a range of backgrounds, specialties and therapeutic approaches. If you’re considering therapy and would like to learn more, we’re here to help you find a therapist who feels like the right fit.
Ready to take the first step? Book a complimentary 15-minute consultation with one of our therapists and start the conversation.
