Taking the first step toward addressing anxiety, stress, or overwhelm can feel daunting, but booking a free 20-minute consultation is a great way to get started. This brief session is designed to give you a sense of who I am, how I work, and what we can accomplish together, while also allowing me to understand your needs.
As a therapist specializing in helping millennials manage stress, anxiety, overwhelm and life-transitions, I want to ensure you feel comfortable and empowered throughout this process. Here’s how you can prepare for our consultation to make the most of this important first conversation.
What to Expect During the Consultation
A 20-minute consultation is an informal, low-pressure conversation. It’s an opportunity for us to get to know each other and determine if we’re a good fit for working together. During the call, we’ll focus on:
Your concerns: I’ll ask about what brought you here, whether it’s anxiety, stress, overwhelm or something else you’ve been struggling with.
Your goals: What are you hoping to achieve through counselling or therapy? Whether it’s feeling more in control of your emotions, setting boundaries, or gaining coping strategies, understanding your goals helps shape our work together.
My approach: I’ll explain how I work, including the therapeutic techniques I use like CBT, DBT, and Solution-Focused Therapy (SFT). This will give you a sense of what therapy might look like and how I can support you. I also discuss what you can expect from our sessions.
Logistics: We will discuss logistics like in-person vs virtual sessions, the dates and times that work best for you for sessions as well as payment and insurance plans.
Next steps: If we decide we’re a good match, we’ll talk about what ongoing therapy or counselling could look like, and how we’ll move forward to start addressing your needs.
How to Prepare for the Consultation
Reflect on What’s Been Challenging You
Before the consultation, it can be helpful to think about what’s been troubling you most. Ask yourself:
What specific issues or feelings are you dealing with right now?
How have these challenges affected your daily life, relationships, or work?
Have you tried anything to manage these issues, and how has that worked for you?
Having some clarity around these questions will help you express your concerns clearly during our conversation, ensuring we focus on what’s most important to you.
2. Identify Your Goals for Therapy or Counselling
Think about what you’d like to achieve through therapy or counselling. Are you hoping to:
Reduce anxiety or stress?
Learn better coping strategies?
Set healthier boundaries in relationships?
Gain confidence or break free from perfectionism?
These goals don’t have to be set in stone, but having a general sense of what you want to accomplish will help guide our conversation and give us both a clear starting point.
It’s completely normal to have questions about the process of therapy or counseling. In fact, I encourage it! This consultation is your chance to ask anything you’re curious or unsure about. Some common questions include:
What kind of therapy will we be doing?
How often will we meet, and for how long?
How do I know if therapy is right for me?
What should I expect in a typical session?
Bringing these questions to the consultation ensures you feel informed and comfortable with the next steps.
4. Prepare to Share What You’re Looking For in a Therapist
Finding the right fit is important. Use this time to think about what qualities you’re looking for in a therapist. Is it someone who’s empathetic and a good listener? Or perhaps you’re looking for a more structured, solution-focused approach. If you’re unsure what you need, that’s okay too—part of my role is to help guide you in determining what kind of support feels right for you.
5. Be Open and Honest
This consultation is a safe space for you to express your feelings, worries, and hopes. The more open and honest you are about what’s going on in your life, the better I’ll be able to understand how I can support you. Remember, there’s no judgment here—just a compassionate conversation about what’s best for your mental health.
Why This Consultation Matters
This 20-minute conversation is your chance to feel out the process of therapy or counseling before making a commitment. It helps me understand your unique needs and challenges, and it gives you the opportunity to see if you feel comfortable working with me.
As a registered social worker in Ontario, I’m licensed to provide both counseling and therapy services. Whether you need short-term guidance to navigate stress or are seeking longer-term support to manage anxiety or deeper emotional issues, I’m here to help you take the next step.
What Happens After the Consultation?
If we decide to move forward, we’ll schedule your first full session. From there, we’ll dive deeper into your concerns and start working on strategies tailored to your goals. Our work will be collaborative, focusing on what feels most important to you and creating a path toward relief and growth.
If, after the consultation, you feel that I may not be the right fit for you, that’s perfectly okay. The consultation is a no-pressure opportunity for us both to explore if we’re a good match, and I can also offer referrals if needed.
Book Your Free 20-Minute Consultation Today
Taking the first step toward therapy can feel overwhelming, but this consultation is a simple, risk-free way to explore your options. I’m here to guide and support you through this journey, whether you're looking to manage stress, overcome anxiety, or simply improve your mental well-being.
If you’re ready to take the next step, click the link below to book your free 20-minute consultation today. Let’s work together to bring more calm, clarity, and confidence into your life.
Disclaimer: The information provided in this blog post is for educational and entertainment purposes only and should not be considered medical or mental health advice. While I am a registered social worker, the content shared here is not a substitute for professional diagnosis, treatment, or advice specific to your individual circumstances. I encourage you to consult with your own doctor or licensed mental health professional for personalized support and guidance.
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