Everything to know about therapy & finding a therapist

If you  are  looking  for  a  therapy  in  Hamilton  Ontario,  or online from anywhere in Ontario- please see  our therapist  bios.

On  this  page we cover some of the main  general   questions people have about therapy  and  finding  a reputable therapist.

What is therapy?

The term therapy generally refers to professionally-assisted practices or interventions that improve well-being. There are both physical forms of therapy, and therapies that focus on emotional and psychological well-being. 

Therapy that addresses emotional and psychological concerns is known as “counselling” or “psychotherapy”. 

Both counselling and psychotherapy refer to the process of talking with a therapist. The talking is focused on resolving symptoms or concerns such as stress, low mood, anxiety and grief. The focus can also be on making decisions or improving relationships. 

What is the difference between counselling and psychotherapy?

Counselling generally refers to talk therapy focused on common everyday concerns. 

Common concerns in counselling include stress, adjusting to change, dealing with loss, making decisions, resolving relationship conflict, improving mood, self-esteem and self-confidence. 

Different professionals such as psychologists, therapists, psychiatrists, MDs, nurses, occupational therapists and psychotherapists may provide counselling to others. The act of counselling is not in itself regulated. 

Psychotherapy generally refers to talk therapy that focuses on more serious disorders of thought, cognition, mood, emotion regulation, perception or memory. 

Psychotherapy may be required when these difficulties affect one’s ability to function in day-to-day life. 

Because psychotherapy involves working with individuals with a more serious disorder, the act of psychotherapy is now regulated by the College of Psychotherapists of Ontario. Regulation by a college means greater protection for people who receive these services.

What is a therapist?

There are many different kinds of therapists. Some therapists assist with physical ailments, such as massage therapists and physical therapists. Other therapists (the ones we are focusing on here) assist with emotional or psychological concerns or ailments. 

In our psychology practice, we can connect you with a therapist that can assist with everyday stress and concerns. 

We can also connect you with a therapist that can address more serious emotional and psychological concerns. 

Therapists provide counselling for stress, low mood, anxiety, self-esteem, trauma, addiction, and relationship conflict. 

When providing therapy to individuals who require psychotherapy, the clinician providing the service must be regulated by a recognized college (e.g., psychologists, psychotherapists or social workers), or be closely supervised while in the process of becoming regulated (e.g., therapists working towards registration as a psychological associate or psychotherapist). 

What does a therapist do?

A therapist listens to you and assesses your concerns to identify the issues related to your concerns. A therapist then works with you to identify your goals, or what you most want to gain out of therapy. 

 Aside from listening to you and supporting you in counselling, a professional therapist uses a specific evidence-based therapy approach. 

Evidence- based  therapies  include  appraoches  such  as Cognitive Behaviour Therapy, Dialectical Behaviour Therapy, Acceptance and Commitment Therapy, Emotion-focused Therapy, or Internal Family Systems Therapy. 

To learn more about these specific therapy approaches click here.

The therapists in Dr. Barbera’s practice use a combination of these approaches. We can discuss each with you to help you determine what will best suit your needs. Usually a combination of approaches is suggested. 

Read more about each therapist here.

How long do you have to go to school to become a therapist?

Therapists usually complete a 3 or 4 year BA at a recognized university and then a Masters degree. This means that most therapists complete a total of 5-6 years of university. Some therapists, such as Psychologists, complete 10 years of university.

Are therapists regulated?

Many therapists are regulated, however, not all therapists are regulated. 

By law, to provide therapy for more serious ailments the therapist must be a regulated health professional. The regulated health professional has to be permitted to provide psychotherapy. 

If the  therapist  is not yet fully regulated, the therapist must be working under the supervision of a regulated health professional while they work towards completing their registration requirements.

Not all therapists are alike. Therapists can vary in terms of their personality, therapeutic style, therapy modality and the extent of their training. 

So how do I find a therapist that is right for me?

First, it's important to ensure that you search for a therapist in a practice that is regulated in Ontario and has a high standard of professionalism. 

Some keys ways to evaluate therapist quality are:

* Is the practice run and/or supervised by a registered psychologist or registered psychotherapist?

Since diagnostic clarity may  be  needed to help fully address your issue, we recommend working with a therapist that is closely supervised by a psychologist. Psychologists  also  usually  have much  more  extensive education  and  clinical training.

We also recommend asking whether the supervising psychologist will personally review your intake information, assist with your therapy plan and provide ongoing supervision and feedback as  is  the  case  in Dr.  Barbera’s  practice.

*Ask how often the therapist receives direct supervision or consultation on their cases.

There are practices that have an affiliated psychologist, but that doesn't necessarily mean that the psychologist is directly involved in each case. 

*Ask the therapist whether they work in the same physical office space as the supervising psychologist.

The therapy field is always evolving and a complete and comprehensive approaches should ideally be informed by more than one approach. A "one size fits all" approach may not be well-suited to everyone. We often find that the same person who responds really well and sees results with one approach, may not respond that well to another approach. 

To  know more than one approach well, therapists need to be continually taking new and more advanced clinical training.  

*Ask how often the therapist engages in further clinical training.

When you are reviewing options for locating a therapist, consider visiting the actual office first to ensure the office is located in a professional area and in an area you are comfortable with. See if the office appears professional and comfortable. 

*Ask where the therapist is located, whether you can see the office, and whether there is free or easily accessible parking or if the office is near transit.  

*Is  the  therapist  located  in  Hamilton,  or  a surrounding  area or  do  they  provide  online  counseling?  

Check whether the therapist has any reviews, and do they have their own professional website that is specific to therapy and the concerns you are wanting to address?

*Ask the therapist what their main area of focus is and whether they have experience and training to assist with your specific concern.

Be cautious about a therapist that says they work with any issue and any population.  They should be  able  to  tell you  what  issues  they  do  not  work  with.   

Once you know that the therapist is reputable, how do you go about deciding whether the therapist is a good personal fit for you?

It can help to reflect on the type of counsellor you think you would feel most comfortable with. 

For instance, do you have a strong preference for a male or female therapist? Do you believe you would prefer someone who is more likely to direct or challenge you or someone who is more neutral? Do you want someone to offer more structured sessions or allow you to determine the direction of each session?

*Ask the therapist about their counselling style in terms of the above considerations.

Some therapy approaches such as CBT or DBT are more structured and usually involve a higher amount of homework in order to be successful. 

There are many different effective therapeutic modalities, and although it can help to be open to any approach and discuss options collaboratively with your therapist, sometimes you may want a specific modality based on your past experiences or what has been recommended to you.

 To learn more about some different therapy approaches click here.

*Ask the therapist what their main therapeutic modality is. A good therapist should be able to readily identify their main therapeutic orientation and explain about the approaches they use.

Regardless of what kind of therapist you look for, be sure to research your options. You can ask friends, family members, teachers and colleagues. You can also search online. 

We recommend searching for "highly rated therapist or psychologist" or even "best therapist or psychologist" and then viewing some websites. 

To learn more about the therapists in our practice, click here to view therapist bios. 

So, you’re considering seeing a therapist, or maybe, you’ve taken that important first step and booked your initial therapy appointment. Regardless, you may be experiencing different emotions, and potentially questioning if a therapist can really help. 

Each person can have a different experience in therapy or counselling. Because we want to make sure you will get the absolute most you can out of your therapy experience, we are going to cover the fundamentals of how to make the most out of therapy. 

Getting the most out of therapy will help you to achieve greater change and ensure you meet your goals. 

If you are not sure what your goals are, don't worry, your therapist will help you. That is part of what therapists do in  counselling to help people get the most out of their therapy experience. 

Since therapy is an investment of both your time and money, here are some psychologist and therapist recommended tips to get you started- on how to get the most out of your therapy experience:

1) Have a clear focus for therapy

Prior to your initial appointment with your therapist, think of something specific you want to address and work on. 

Consider problems, symptoms, behaviour(s), and interaction patterns. 

Remember, if you are not sure, your therapist will certainly help you with this, and then you will have a clearer idea moving forward, which will help you maximize the benefit you receive from your therapy.

2) Show up 10 minutes early to your therapy appointment when possible

Giving yourself those extra few minutes before your therapy appointment gives you an opportunity to calmly collect and organize your thoughts. This allows you to mentally prepare yourself for the therapy session, which can make the time more productive. 

This can look different for everybody, but even just a few, mindful, deep breaths before going into your therapy session can bring you back to your centre and put you in a more focused headspace prior to starting your session. 

3) Write it all down

Regardless of the time between your next therapy session; thoughts, emotions, and ideas will come to you. 

We encourage you to write down your thoughts, emotions, behaviours and things you notice between sessions. These notes can be a great therapy resource when brought into your next session, and can highlight to yourself and your therapist key concepts to work on or explore further. 

4) Be honest with your therapist 

When you meet with a therapist, the therapist is there to help you. You do not need to filter or hold back anything. 

In fact, it will be harder to help you if you are not fully open and honest about what is going on inside yourself and what is going on outside of therapy. 

If you find being open difficult- tell your therapist so that they can work with you on this and help you get even more out of your therapy. 

5) Provide feedback to your therapist, even when they don't ask

If something in therapy isn’t working for you- push yourself to speak up. For instance, if you want more of something or less of something (e.g., more feedback, more structure, more homework, less...) make sure to tell your therapist. 

Remember that it is your right to ask your therapist to consider your needs and preferences. 

In Dr. Jennifer Barbera's practice- we promise you won't offend us, and we welcome any feedback! Your therapist wants you to be able to get the most out of your sessions, and feedback will help us tailor therapy to better fit your needs. Having your feedback could also help others. 

6) Remember- A therapist can’t automatically 'fix' you

When we’re in a crisis, and feel like we have exhausted all other options, there may be a tendency to expect or hope that our therapist will step in and “fix” us. Instead, it's more helpful to approach therapy sessions from a collaborative viewpoint. 

Be willing to own the fact that you have autonomy and ownership over the changes you want to make in your life. Remember that most of your life happens outside of therapy, and for the quickest change possible, its important to actively work on things you learn in therapy outside of the therapy office. 

Making sure you are not a passive recipient to therapy will really help you progress and see the results you want. 

7) Don't ask your therapist for advice, ask them to help you find the path that is right for you.

A good therapist doesn't just tell you what to do with your life. 

Remember that you are the expert on your own life. Look to your therapist to help you explore options and arrive at a decision that feels right to you. Many people in your life will already give you advice. A therapist shouldn't be one of them. 

At the same time, as mentioned above, if you really think you need more direct feedback from your therapist- make sure you discuss this. Either way though, the answer you are looking for really does lie within you. 

A therapist can help you uncover a direction that is best for you. Not only is this empowering, but it will give way to more progress and sustainable change in yourself throughout therapy. 

This article was written by our current graduate intern Samantha Taggart. To see more about Samantha and when she will be available in Hamilton, read her bio here.

References:

www.psychologytoday.com/ca/blog/in-therapy/201005/21-tips-clients-in-psychotherapy.

www.talkspace.com/blog/8-ways-to-make-the-most-of-counseling/.

In this interview we talk in-depth with therapist Paula Boanta, who has been providing therapy services in Dr. Jennifer Barbera's practice since 2017. 

Paula originally completed a psychology practicum and has since stayed on to complete her post-masters work to register as a psychological associate with the College of Psychologists of Ontario. To see Paula's Bio click here. 

What made you decide to become a therapist?

I wanted to pursue a career in psychology very early on, from the age of 15 years. Mental illness runs in my family and I watched my father suffer from Major Depression from a young age and never fully understood why. Studying psychology became a life goal of mine in order to learn about mental illness, in the hopes that it would bring some peace of mind knowing why my dad was suffering. By studying psychology I also wanted to acquire the knowledge and tools to become a therapist and help others struggling with mental illness.

Where did you go to school and what kind of schooling did you have to complete?

I went to Mcmaster University in Hamilton Ontario and acquired an honours degree in Psychology, Neuroscience and Behaviour. Afterwards, I decided I wanted to go to a professional psychology school and gain more hands-on, direct therapy experience instead of focusing on research. As a result, I went to ADLER Professional Psychology School in Toronto and received a Masters degree in psychology, along with a certificate in CBT.

What is your favourite part about being a therapist?

My favourite part about being a therapist is the connection and strong therapeutic relationships I build with my clients in therapy, and knowing that they are allowing me to be a part of their journey. Another thing I enjoy about being a therapist is watching my clients grow and unveil their true selves as they transform their lives. This is a very rewarding aspect of being a therapist.

What is your least favourite part about being a therapist?

My least favourite part about being a therapist, and I'm sure I'm speaking for many other therapists, are having to complete the therapy case notes!

What is something that surprised you when you became a therapist?

The one thing that surprised me most after becoming a therapist is how fast an hour session goes by. When I first started providing therapy as an intern, I always worried about what an hour would look like sitting with a client because outside of session, an hour feels like a very long time. To my surprise, I was amazed to see how fast the time goes by while in session and sometimes 50 minutes does not feel long enough because I really enjoy talking with and helping my clients!

What should others know about you as a therapist?

What I wish others would know about me as a therapist is that I am also human! I am imperfect, just like everyone else. Even therapists can experience a wide range of emotions and won’t always have the answers to everything. After becoming a therapist, I often heard others say “ well you should know how to handle X and Y, you are a therapist”. Although I am a therapist, I am also human and I can struggle with my own difficulties and I too benefit from support from others. And yes, therapists have their own therapists, and I believe this makes them even better therapists!

What are your strengths as a therapist and what are your areas of continued growth?

My strengths as a therapist are my great communication, listening and social skills. I am very empathetic, calm, gentle and compassionate with my clients. This helps them feel more understood and acknowledged. 

My areas of continued growth would be increasing my level of confidence in setting expectations around ending session on time as this tends to be my weak point as a therapist.

What is your favourite kind of therapy?

My favourite kind of therapy is both Acceptance and Commitment Therapy (ACT) and Internal Family Systems Therapy (IFS). Though both therapies are quite different, a commonality is the basic premise of accepting our thoughts, feelings or “emotional or disruptive parts” of ourselves without struggling, directly trying to change them or trying to get rid of them. 

As individuals can relate to their inner worlds from a more calm, mindful and accepting way, overall their level of overwhelm will decrease and they will learn that they can still live a meaningful and fulfilling life, despite the negative thoughts or emotions that may surface from time to time. Both approaches emphasize that it is okay to have these experiences and I've seen coming to a place of validation or acceptance be very transforming for people.

Is there anything else you would like to let people who are considering contacting a therapist know?

For those who are considering contacting a therapist, keep in mind that it is normal to experience anxiety and feel nervous about taking this important step— you are going to be talking to someone you don't even know yet. However, this will decrease over time as you learn to be more comfortable with your therapist and the process itself. 

Another thing to keep in mind is that you are not broken! Many people seek therapy to “fix” their problems and make their thoughts go away. Too much of this focus can be unhelpful because unhelpful thoughts, behaviours and negative beliefs are not “diseases” that can be eradicated by finding some sort of quick cure. Therapy is a process that can help to reduce symptoms by teaching coping skills, improving well-being and healing wounds. 

Having the expectation of wanting something to go away now may only hold you back from getting there quicker. Keep in mind, the cure is within you —we all have the potential to heal and transform if we believe we are capable of doing so and then move in a helpful and meaningful direction. 

To book an appointment with Paula click here or contact us. 

In this interview we talk  with therapist Jenn  Struth, who has been providing therapy services in Dr. Jennifer Barbera's practice since June  2019.

Jenn originally completed a therapy practicum in Hamilton as part of her psychology program, and has since stayed on to complete her post-masters work to register as a psychological associate with the College of Psychologists of Ontario. To see Jenn's Bio click here

What made you decide to become a therapist?

Reflecting on this question I can point to many instances in my life that led me to become a therapist. The biggest impact has to be that throughout my childhood and into early adulthood I suffered with severe anxiety. 

As a young child my parents were concerned, but very confused about what I was experiencing. After many doctors visits to rule out medical diagnosis there was no where left for me to go because mental health was not spoken about and My parents wanted to protect me from the stigma of seeing a therapist. 

I can empathize from first hand experience what it is like to suffer from anxiety and depression that stops you from living. As a young adult I sought out a therapist on my own and through a lot of hard work no longer live with crippling anxiety. Instead my anxiety is manageable and I can empathize on a deeper level with those who suffer. I have since dedicated my life to helping others understand their own experiences, validate how real these feelings are, and support my clients along their own journey. 

Where did you go to school and what kind of schooling did you have to complete?

I completed my undergraduate degree at University of Toronto, graduating with a Bachelor of Science in Psychology. Outside of my normal psychology classes I took sociology, women studies, anthropology, worked in research labs, and completed a thesis focusing on intercultural relationships. I completed my Master of Psychology at Adler Professional School in Toronto. My program had a heavy focus on therapeutic skills, taking classes in DBT, CBT, Trauma-informed treatment and couples therapy.

 
What are your strengths as a therapist and what are your areas for continued growth?

In general, I get a lot of feedback from others that I bring a warm, empathetic, and non-judgmental energy everywhere I go. I really love to listen and can hold space for whatever emotions come up in others. 

As far as growth, I view being a therapist as a life long journey of learning! So this means I have been and will continue to grow my knowledge of therapeutic techniques. Along with Dr. Barbera I have been attending weekly trainings, I read therapy relevant books, and often speak with my fellow therapists about anything I am wanting  to  sort  out  or  learn  more  about.

 
What is your favourite part of being a therapist?

That’s an easy answer.  I feel so honoured that others bring me along their therapeutic journey. 

What is your least favourite part of being a therapist?

Also an easy answer. That there is not more government funding for mental health services.

 
What is something that surprised you when you became a therapist?

I was surprised at the many different therapeutic frameworks, personalities, and styles therapists have. If you meet with a therapist and don’t feel like it is a fit, don’t worry there is someone who will suit you!

  
What should others know about you as a therapist?

Know that I love being a therapist. I genuinely want to be there for you. I welcome feedback, both positive and negative. 

What is your favourite kind of therapy? 

I really resonate with internal family systems  therapy. I love that the focus is acceptance and understanding your inner world through compassion, connection, and curiosity. Through trainings and my own work I have been witness to the healing power everyone has in them and how therapists can help clients tap into this  in  therapy. 

Is there anything else you would like to let people who are considering therapy know?

It is hard to reach out for help. There is a lot of options when seeking therapy and it can seem overwhelming, that’s normal! The difference between psychotherapist, psychologist, psychological associate, and therapist is complicated at times. At the end of the day what matters most if your comfort level and quality of relationship with your therapist. 

To  book an  appointment  witth  Jenn  Struth  see her  bio.