Much of the psychotherapy research points to the importance of therapeutic alliance—the feeling that you like your therapist, that your therapist “gets” you, and that the two of you are on the same page about why you’re seeking therapy. Your first few contacts with a new therapist are a great time to trust your gut about the fit.

A body of counselling research has tried to explore the “common factors” of success in counselling. This research points to the need for something more than “supportive counselling.” A therapist should be able to provide an explanation for emotional distress that draws on psychological research, recognizes social, historical, and cultural context, and makes sense to you as a client. They should also be able to explain how that distress might change through the therapy process. It’s important to realistically recognize the difficulties and potential barriers your work will face, and it’s equally important to build hope that change is possible by being able to explain how that change might come about. I recommend connecting with a counsellor who has the capacity to answer these and other questions you might have about the process.