You are probably not
the first to wonder.

That's completely okay. You do not need to come to therapy with a topic prepared or know where to begin. Your therapist can ask questions, help you slow things down, and work with you to figure out what feels most important.

Sometimes "I don't know what to talk about" is actually a very useful place to start.

Nope! You may be asked to complete consent or intake forms before your first appointment, but there is no emotional homework required.

If there is something you definitely want to discuss, you are welcome to jot it down beforehand, but you can also simply show up as you are.

Amazing! Then you cry.

Crying is a normal human response, and therapy is one of the places where you do not have to apologize for it or rush to make yourself look okay. Your therapist will follow your lead and give you the space you need.

And if you do not cry, that is completely fine too.

A lot of people are nervous when they first start therapy. You are talking to someone new about things that may be personal, complicated or difficult to explain.

You do not have to perform therapy correctly. Awkward silences, nervous laughing, losing your train of thought and not knowing how to answer a question are all allowed.

No. You do not need a diagnosis or even a clear explanation for what you are experiencing.

People come to therapy for all kinds of reasons, including anxiety, relationships, trauma, grief, stress, identity, burnout, major life changes, repeating patterns or simply feeling unlike themselves.

You do not need the language for it yet.

Sometimes people know they are struggling long before they understand why. Part of therapy can be slowing things down enough to notice patterns, emotions, experiences and needs that have been difficult to make sense of on your own.

Many clients begin with weekly sessions because consistency can help build momentum and establish the therapeutic relationship. Others attend every two weeks (bi-weekly) depending on their needs, goals, availability and finances.

Your therapist can talk with you about what frequency makes the most sense for you. There is no prize for attending therapy as often as possible.

There is no universal timeline.

Some people come with a specific concern and find that a shorter period of therapy is enough. Others are working through trauma, longstanding patterns, relationships, identity or experiences that need more time.

We will regularly check in about your goals and whether therapy continues to feel useful.

Progress does not always look dramatic.

You may notice that you understand yourself differently, recover from difficult moments more quickly, recognize patterns sooner, communicate differently, set boundaries, feel less controlled by symptoms or have more choice in how you respond.

We also want you to be able to say if you are not noticing change. Therapy should be something we evaluate together.

Yes! In accordance with CRPO standards and Ontario privacy legislation, your therapist is required to protect the confidentiality of your personal health information, except where disclosure is permitted or required by law.

Your therapist cannot ordinarily share information about you or what you discuss without your consent. There are specific legal and professional exceptions, which will be explained to you as part of informed consent before therapy begins.

What you share in therapy is confidential, with specific exceptions where your therapist may be required or permitted by law to disclose information.

These limits can include:

• A child may be in need of protection. Therapists have legal reporting obligations when there are reasonable grounds to suspect that a child may need protection.
• There is a significant risk of serious bodily harm. In certain circumstances, information may be disclosed when there are reasonable grounds to believe it is necessary to reduce or eliminate a significant risk of serious bodily harm to you or another person.
• A court or other legal process requires information. There are circumstances where a therapist may be legally required to provide information or records.
• Certain regulated health professional conduct must be reported. Therapists have specific mandatory reporting obligations, including certain circumstances involving sexual abuse of a client by a regulated health professional.

There are additional circumstances in Ontario law that can create reporting or disclosure obligations. Your therapist will explain confidentiality and its limits during the informed consent process and you are always welcome to ask questions about them.

When information must be disclosed, only information reasonably necessary for the purpose of the disclosure should be shared. It is also important to note that a therapist will never disclose without having that conversation with you first!

Not simply because they ask.

Your personal health information is protected, and we generally require your consent through an ROI (Release Of Information) before sharing information with another person or organization unless disclosure is otherwise permitted or required by law. If you want us to communicate with another provider, we will discuss what information you are comfortable sharing and why.

Not casually. What you share in therapy is confidential. Therapists cannot discuss identifiable information about their clients with friends, family members or other people simply because they want to.

There are times when a therapist may discuss aspects of their clinical work as part of professional supervision or consultation. This is an important part of ethical practice and helps therapists provide thoughtful, competent care. Your privacy and confidentiality must still be protected.

There are also specific circumstances where information may be disclosed because it is permitted or required by law. These limits to confidentiality are explained during the informed consent process.

Our therapists practise in accordance with the confidentiality requirements and professional standards of their provincial college.

Your clinical record is not a word for word transcript of everything you say in therapy.

It contains information needed to document your care, such as your contact information, consent, relevant assessment information, treatment goals and plans, progress notes, appointments, relevant communications, referrals or consultations, and other documentation required for your care or professional record keeping.

Progress notes generally include relevant information from the session, your therapist's clinical observations or impressions, interventions used, and plans for ongoing treatment. They are intended to document your care, not every detail of your conversation.

In accordance with the College of Registered Psychotherapists of Ontario (CRPO) Professional Practice Standards, therapists are required to maintain accurate, complete and appropriate clinical records while protecting the confidentiality of the information they contain.

You can request access to your own therapy records. In Ontario, clients generally have a legal right to access their personal health information, subject to limited exceptions.

Someone else asking for your records does not automatically mean they will receive them. Your therapy records are confidential and generally cannot be released to another person or organization without your consent unless disclosure is permitted or required by law.

There are limited circumstances where records or information may be required through a legal process or otherwise disclosed as permitted or required by law. If this occurs, your therapist must continue to follow their legal, privacy and professional obligations.

Our therapists maintain and disclose clinical records in accordance with the Professional Practice Standards and Ontario's Personal Health Information Protection Act (PHIPA).

Being under 18 does not automatically mean your parents can access everything you share in therapy. In Ontario, confidentiality is based on your capacity to understand and make decisions about your care, not simply your age.

We want you to have a private space where you can speak openly. We will only share information without your consent when permitted or required by law, such as certain safety or child protection concerns. Whenever possible, we will talk with you first.

Yes, parents and caregivers can ask questions or share concerns with your therapist, but that does not automatically mean they can access what was discussed in your sessions.

We want teens to have a private space to talk openly, while also recognizing that parents can be an important part of their support system. When appropriate, we can work together on general concerns, goals and ways to support you without sharing the private details of your sessions.

If information needs to be shared for legal or safety reasons, we will follow CRPO standards and Ontario privacy law and, whenever possible, talk with you about it first.

That’s okay. Family relationships can be complicated, and therapy is a place where you can talk honestly about what is happening at home without feeling like you have to protect anyone’s feelings or choose sides.

Your therapist can help you make sense of what you’re experiencing, understand relationship patterns, and figure out what you need. If involving a parent or family member could be helpful, we can talk about that together first.

You can talk honestly about these things in therapy. Your therapist is not there to judge, punish, or report you for breaking a rule.

What you share remains confidential unless there is a situation where information must be disclosed as permitted or required by law. If you are ever unsure, you can ask your therapist about confidentiality before sharing something.

Please tell us. Having thoughts about hurting yourself does not automatically mean your confidentiality will be broken. Your therapist will listen without judgment, help you understand what you’re experiencing, and work with you to stay safe.

If there is a significant risk of serious harm, your therapist may need to involve additional support. Whenever possible, we will talk with you about what needs to happen and why.

Yes, when it makes sense and you’re comfortable with it. A parent or caregiver may join for part of a session to share concerns, ask questions, or work on something together.

You’ll also have the opportunity to meet with your therapist privately. We’ll decide together how involved your parent or caregiver should be based on your needs and goals.

We want parents and caregivers to feel involved while also giving teens the privacy they need to speak openly in therapy.

We can discuss general themes, goals, progress, and ways you can support your teen, but we will not routinely share the private details of their sessions. If a safety or legal concern requires information to be shared, we will follow CRPO standards and, whenever possible, involve your teen in that conversation first.

It depends on your teen’s needs, age, and treatment goals. Parents and caregivers can be an important part of the process, and we may involve you through check ins, collaborative conversations, or sessions together when helpful.

At the same time, your teen needs a private space to build trust and speak openly. We’ll work together to find a balance that supports both your teen’s privacy and your role as their parent or caregiver.

Please tell us. Parents and caregivers can share concerns with their teen’s therapist at any time, especially if you’re noticing changes in behaviour, mood, self harm, or anything else that worries you.

We’ll take your concerns seriously, assess safety when appropriate, and work with your teen and family to determine what support is needed. If you believe your teen is in immediate danger, please contact emergency services rather than waiting for their next therapy appointment.

Yes. Parents and caregivers are welcome to contact the therapist between sessions to share relevant concerns, updates, or information that may help us support your teen.

Keep in mind that while we can receive information from you, we may not be able to share details about your teen’s sessions in return. We’ll discuss communication and confidentiality with you and your teen at the beginning of therapy.

That’s okay. Some teens need time to feel comfortable with a new therapist, especially if therapy wasn’t their idea.

We won’t pressure or interrogate them. We’ll focus on building trust, meeting them where they are, and finding ways to connect that feel natural. Sometimes the first step in therapy is simply creating a space where they feel comfortable enough to eventually talk.

Logistics, payments and cancellation policies.

What virtual therapy is like and how it works.

Therapeutic approaches, fit and the therapy relationship.

Rates vary by therapist based on their experience and professional designation. Each therapist’s current rate is listed on their individual profile so you can see the cost before booking.

We also offer a free 15 minute consultation to help you find the right fit before committing to a session.

We do not currently direct bill insurance. Payment is made at the time of your appointment, and you’ll receive a receipt that you can submit to your insurance provider for reimbursement.

Coverage varies by plan, so we recommend checking that your policy covers services provided by your therapist’s professional designation before booking.

Many extended health insurance plans cover psychotherapy, but coverage varies by provider and individual plan.

Before booking, we recommend checking whether your plan covers services provided by a Registered Psychotherapist (RP) or Registered Psychotherapist (Qualifying) and how much coverage you have available.

We’ll provide you with a receipt containing the information needed to submit your claim.

Before your first appointment, we recommend asking:

• Does my plan cover psychotherapy with a Registered Psychotherapist (RP) or Registered Psychotherapist (Qualifying)?
• How much coverage do I have per year and per session?
• Do I need a physician’s referral?
• Do I need to meet a deductible before coverage begins?
• How do I submit my receipts for reimbursement?

Every insurance plan is different, so confirming your coverage beforehand can help prevent unexpected costs.

Yes. You’ll receive a receipt after each paid session that includes your therapist’s professional information and can be submitted to your insurance provider for reimbursement, where eligible.

Receipts are available through your secure Jane client portal.

Yes. Insurance coverage can vary depending on your therapist’s professional designation. Some plans cover Registered Psychotherapists (RP), Registered Psychotherapists (Qualifying), and Registered Social Workers (MSW/RSW), while others only cover specific professions.

Before booking, check your benefits plan for the exact designation of the therapist you’d like to see. If you’re unsure, we can help you identify which of our therapists may fit your coverage.

Reduced fee options may be available with select therapists depending on their individual rates and availability. Some clinicians may also offer lower cost sessions based on their experience or professional designation.

If cost is a concern, reach out to us and we can help you explore which therapists may fit your budget.

Rates may vary based on a therapist’s professional designation, experience, specialized training, and the type of service being provided.

Each therapist’s current rate is listed on their profile, so you can consider both clinical fit and cost when choosing who you’d like to work with.

Individual and teen therapy sessions are 50 minutes. Couples therapy sessions are typically 60-90 minutes, allowing enough time for both partners to participate and work through concerns without feeling rushed.

Session lengths may vary by therapist or treatment needs and will always be discussed with you in advance.

We understand that life happens. If you need to cancel or reschedule your appointment, we ask that you provide at least 24 hours’ notice.

Appointments cancelled with less than 24 hours’ notice, or missed appointments, may be subject to a cancellation fee. If an emergency or unexpected circumstance comes up, please reach out to your therapist as soon as possible.

If you miss your appointment without cancelling beforehand, the session may be charged according to your therapist’s cancellation policy.

We understand that unexpected things happen. If you miss a session, reach out to your therapist as soon as you can. Repeated missed appointments may lead to a conversation about scheduling and whether your current appointment time is working for you.

Yes. You can contact your therapist between sessions for things like scheduling, cancellations, or brief updates that may be helpful for your next session.

Text and email are not intended for ongoing therapy or crisis support, and response times may vary. Your therapist will discuss their individual communication boundaries with you at the beginning of therapy.

If you’re having a difficult time between sessions, you can reach out to your therapist. They may be able to offer a brief check in, suggest resources, or arrange an earlier appointment when available.

Therapists are not available for immediate or crisis support between sessions. If you are in immediate danger or need urgent support, please access emergency or crisis services in your area.

Yes. Therapy is voluntary, and you can pause or end therapy at any time.

When possible, we encourage you to talk with your therapist about your decision. This gives you the opportunity to discuss what is working, what is not, and bring the therapeutic relationship to a thoughtful close.

Yes. Research shows that virtual therapy can be effective for many mental health concerns, and many clients find it just as meaningful and supportive as meeting in person.

It can also make therapy easier to access from a familiar space without travel time. What matters most is finding a therapist you connect with and an approach that fits your needs.

If virtual therapy does not feel like the right fit for you, we will always be honest about that and help you consider other options.

Privacy is encouraged, but we understand that a completely private space is not always available.

We recommend finding the safest and most comfortable space available to you where you can speak freely. This might mean using headphones, sitting in a parked car, going for a walk, or finding another space that works for you.

If privacy is difficult to access, please tell your therapist. We can work together to make sessions as comfortable, confidential, and accessible as possible.

Absolutely. A parked car can actually be a great option if it gives you more privacy or comfort than you have at home.

The only requirement is that the vehicle must be safely parked for the entire session. We cannot provide therapy while you are driving.

Your therapist will also confirm your physical location at the beginning of virtual sessions for safety purposes.

Technology happens. If your connection drops, try rejoining the session using your original appointment link.

If we cannot reconnect, your therapist will reach out using the contact information on file so you can decide together whether to continue another way or reschedule.

We use Jane, a secure practice management platform, for virtual therapy sessions, online booking, intake forms, payments, and receipts.

Before your appointment, you’ll receive a secure link to join your session directly from your phone, tablet, or computer. No special software or downloads are required.

Yes, if you’re comfortable with it. We understand that privacy is not always possible, especially with children, partners, roommates, or shared living spaces.

Just let your therapist know if someone else can hear or is present during the session. If you would like someone to actively join or participate in your therapy session, please discuss this with your therapist beforehand.

Your therapist will confirm your physical location at the beginning of each virtual session so we know where you are in case of an emergency or serious safety concern.

Your location also matters because therapists must follow the professional and regulatory requirements that apply when providing virtual care across different provinces or jurisdictions.

Our therapists follow CRPO standards for electronic practice and client safety.

Start with what matters most to you. This might be what you’re looking for support with, a therapist’s approach, personality, availability, or simply who you feel drawn to.

You don’t need to figure it out perfectly on your own. You can book a free 15 minute consultation to get a feel for a therapist before deciding. If you’re still unsure, reach out and we can help match you with someone who fits your needs and preferences.

That’s okay. Finding the right therapist can take time, and sometimes two people simply are not the right fit.

You can talk to your therapist about what isn’t working, or ask to switch to someone else on our team. You will not hurt our feelings. We would much rather help you find someone you feel comfortable with than have you stay in a therapeutic relationship that doesn’t feel right.

Absolutely. You can ask to switch therapists at any time, whether it’s because of personality, approach, availability, or simply because the connection doesn’t feel right.

You don’t need to justify your decision, and you won’t hurt our feelings. Finding the right therapeutic fit matters, and we’re happy to help connect you with another therapist on our team.

There’s no magic number, but it can take a few sessions to get comfortable and build trust with a new therapist.

If something feels off, we encourage you to bring it up. Sometimes that conversation can strengthen the therapeutic relationship. Other times, it confirms that a different therapist would be a better fit. Either is completely okay.

Absolutely. Training and experience matter, but so does who you feel comfortable talking to.

Some people want a therapist who is warm and gentle, while others prefer someone more direct, structured, humorous, or challenging. There is no “right” personality for a therapist. The right fit is the person you feel you can be yourself with and do meaningful work alongside.

We’re sorry therapy hasn’t always felt helpful or safe. You’re welcome to tell us what didn’t work, what you wish had been different, or what you need from therapy this time.

You don’t have to trust your therapist immediately. We’ll work at your pace, welcome your feedback, and focus on building a relationship where you feel heard, respected, and involved in your care.

Knowing why you do something and being able to change it are two different things. You can understand a pattern completely and still find yourself repeating it.

Therapy can help us move beyond insight and work with the emotions, beliefs, nervous system responses, habits, and relationship patterns that keep it going. The goal isn’t just to understand yourself better. It’s to help that understanding actually create change.

It doesn’t have to. Therapy can be professional without feeling cold, scripted, or like you’re being analyzed from across the room.

Our therapists are real people. There can be humour, personality, honest conversations, and moments where we simply talk things through. We’ll still bring clinical knowledge and evidence informed care into the room, but therapy should feel like a human relationship first.

You can have both. Sometimes you need practical strategies to get through what’s happening right now, and other times you may want to slow down and understand what’s underneath it.

Therapy doesn’t have to be one or the other. We can move between coping skills, problem solving, emotional processing, and deeper exploration depending on what you need in that moment.

You don’t need to know. That’s part of our job.

Your therapist will get to know you, what you’re struggling with, what you want from therapy, and what tends to work for you. From there, we can recommend approaches that make sense and explain why we think they may help.

You’re always part of that decision. Therapy should be tailored to you, not the other way around.

Absolutely. Many of our therapists work integratively, which means they draw from different therapeutic approaches rather than using the same method with every client.

Your therapist may blend approaches such as CBT, DBT, IFS, EMDR, psychodynamic, relational, or somatic therapies depending on their training and what fits you best.

You’re a whole person, not a treatment manual. Therapy should adapt to your needs, goals, and preferences as they evolve.

Then just tell us. Therapy does not have to mean worksheets and homework!

Some people find them helpful, and others absolutely hate them. Your therapist can adapt how you work together and use conversation, reflection, experiential work, practical strategies, or other approaches instead.

If we suggest a worksheet, you’re also allowed to say, “No thanks, can we do this another way?”

No. Therapy is not school, and you’re not going to get in trouble for showing up without completing something.

Your therapist may suggest things to try, notice, or practise between sessions when they could support your goals, but we’ll work collaboratively. If homework isn’t helpful for you, tell us and we’ll find another way.

Tell us. Therapy is collaborative, and you’re allowed to say when something isn’t working for you.

We can talk about what feels unhelpful, adjust our approach, or try something different. There is no single technique that works for everyone, and you never have to pretend something is helping just because your therapist suggested it.

Your feedback is part of the therapy, not a criticism of it.

Absolutely. You’re encouraged to have a say in how your therapy works.

If you’re curious about a different approach, want more structure, want to go deeper, or feel like something needs to change, tell us. Your therapist can talk through the options with you and whether that approach fits your needs.

Therapy is something we do with you, not to you.