Shop Around:
Unfortunately, when we are in the grip of crisis, we really don't feel like shopping around; we just want to rid ourselves of the problem. But taking the time to find a good match with a counselor can save you time, money, and disappointment.

Often the best way to find a counsellor is through the word of mouth recommendation of people you trust; it may be a close friend, a physician, or a pastor/rabbi/minister/imam.

Counsellors can be found on professional listings and web directories, or directly from professional associations, which provide free referrals over the phone and via their web sites. Also, many employee extended health plans include counselling services.

Contracting for a specific number of sessions is not typical and you are under no obligation to pre-pay for individual therapy. Counselling services are not bartered for and you should not be made to feel pressured to book another appointment.

Finding a Match:
Counselling is a highly personal experience, and it is imperative that you find a counsellor whom you feel comfortable working with. A relationship with a professional counsellor is one built on trust, and trust is built over time as you gain knowledge and experience of another person. Some counsellors offer free consultations as a way for potential clients to get to know them. This provides you with an opportunity to ask questions, and meet in person to get a "sense & feel", or your "gut reaction", to the counsellor, and to gain enough information about their services to make an informed decision. So how do you know when you have found a match? There are two key questions that can help to determine if you have found a match with a competent counsellor:

1. Do I feel that this person truly hears and sees me?
2. Is there any part of me that wants to go back for more sessions?

A match with a competent counsellor will provide you with a deep sense that what you are saying is important, and that your thoughts and feelings are valuable. Counselling is challenging in many ways and is not easy or entirely comfortable. In other words, you may find that part of you is a little anxious or ambivalent. However, your relationship with your counsellor should be one that draws you back, that is encouraging and affirming so that in spite of being ambivalent about doing the work of change, part of you finds help. encouragement, connection, and care; part of you wants to return. Keep looking until you get that inner gut sense that you are being understood and validated. Above all else, trust yourself! If you answer "no" to either question, keep searching.

 An Effective And Competent Counsellor:

An effective and competent counsellor will:

• Fully respect your feelings, beliefs and values.
• Acknowledge gender, culture, and religious differences.
• Encourage you to do things that you feel are helpful in your healing journey.
• Encourage you to build relational support outside of counselling by connecting with supportive and respectful people and groups.
• Offer you new skills to help you move towards you goals.
• Share information about the process of counselling and change.
• Invite your feedback regarding the ways in which counselling is not helpful.
• Make it easy for you to discuss any concerns you have about counselling.
• Not force or pressure you into doing anything you do not wish to.
• Assist you in deciding when counselling should be terminated.

Ask Questions:
Having some questions in mind will help you to get to know the professional you are seeking services from. These questions can be asked over the phone; however, most professional counsellors will not discuss your concerns at length, or provide assessments or suggested therapeutic interventions, over the phone.

Possible questions include:

• What is your training?
• Do you belong to a professional association?
• Have you worked with other individuals facing similar concerns or goals?
• What style, techniques, or approaches do you use? Can you explain them to me in a way that I can understand (i.e., without a lot of "psycho-babble")?
• How long have you been in practice?
• What are you beliefs about the use of medication?
• Do you keep clinical records?
• Can I bring a support person, or family members, with me to my appointments?
• What are your fees, and how and when do I pay?

What Is A Registered Counsellor?
Counsellors and therapists that are members of professional associations indicate this by a letter(s) designation following their name.
Some designations include:

• RPC - Registered Professional Counsellor
• R.Psyc- Registered Psychologist
• RSW- Registered Social Worker
• CCC- Certified Canadian Counsellor
• ACS- Certified Clinical Sexologist

Members of professional associations have met the academic, clinical, competence, and professional requirements for membership, and have voluntarily committed themselves to practice according to the ethical code of conduct and best practice guidelines of their association.

Your Rights:
As a consumer of counselling services,
you have the right to:

• be treated with respect at all times.
• ask questions about anything that occurs during counselling.
• choose not to participate in any counselling technique suggested by your counsellor.
• terminate counselling at any time without any obligations other than paying for sessions
  already completed.
• complete confidentiality, within the above stated limitations.
• have all or part of your records released to any person you choose.
• request a referral to other services at any time.
• the highest quality of professional care and competence.