I recently checked in with a friend to inquire about her counselling experience after she sought a referral. I wanted to ensure she was receiving the support she needed. her response was along the lines of, “It’s going well…I think? This is my first experience in therapy, so I don’t have anything to compare it to.
Many people assume that counselling is akin to visiting a medical doctor, where there’s a diagnosis, the right treatment is applied, and you heal or get better. However, this isn’t always the case in counselling or therapy. Despite therapy being grounded in science, it has a significant interpersonal component.
Psychologists Scott Miller and Barry Duncan highlighted that 40% of therapeutic success is attributed to client characteristics (traits values, protective factors, etc.), 30% to the therapeutic alliance (the quality of the relationship between the client and therapist), 15% to expectancy factors or the placebo effect, and 15% to the techniques. It’s crucial to note that these factors work in synergy. If you meet with a therapist who isn’t competent in techniques or approaches, it will impact how you can best utilize your unique characteristics, establish a meaningful therapeutic rapport, and believe in the efficacy of the treatment.
For those new to therapy or evaluating their experience consider the following criteria:
- Do you feel comfortable connecting with the therapist and gradually becoming more open in sharing details with the?
- Does the therapist listen and validate your thoughts and feelings? They should be authentic, non-judgemental, and empathic.
- Have you collaboratively set goals with the therapist and identified ways to measure progress?
- Is the therapist utilizing strategies and techniques, based on your preferences, that help address your presenting concerns?
- Have you noticed some improvement in regard to your emotional well-being?
As emphasized by Miller and Duncan, providing ongoing feedback to your therapist is crucial. The more feedback, the better! Therapists can make adjustments and incorporate new ideas or approaches. While providing feedback can be challenging, especially for ‘people pleasers,’ remember that you are investing time and money, and you want to ensure progress. If the therapist takes feedback personally and becomes defensive or upset, it’s a red flag. In such cases, you may want to explore connecting with someone else.
The effectiveness of therapy may not always be immediately evident. It is normal for the rapport and progress to unfold gradually, and set backs may occur along the way. It may even take 3-4 sessions to assess whether the therapist is a good fit. Additionally, the therapist needs time to gather information, formulate an understanding of what is happening, develop a treatment plan, and start to implement some strategies. If, for any reason, you find that the therapist is not the right fit for you, that is completely fine. Take some time to reflect on what aspects you liked and didn’t like about the process, and use those insights to choose your next therapist. Sharing your previous therapy experiences with the new therapist can often be beneficial.
Chris has a Master of Arts degree in counselling psychology and is registered with the BC Association of Clinical Counsellors (RCC). As a therapist, his ultimate goal is to help clients enhance resiliency in their lives by engaging in a collaborative and strength-based approach. Prior to working in private practice, Chris' professional journey took him to community agency, school and government programs as he had the privilege to work with an eclectic group of clients. His clinical focus includes: anxiety, trauma, neuroplastic pain, and depression. He incorporates several different modalities and strategies based on each client's unique situation and preferences, including: cognitive behavioural therapy (CBT), existential psychology, eye movement desensitization & reprocessing (EMDR), pain reprocessing therapy (PRT) , positive psychology, and mindfulness. Chris provides presentations to businesses, educators and other mental health professionals. Whether it's in a school or corporate setting, he customizes the learning experience to fit the need of the participants. Recognized for his creativity and humor he makes the presentations engaging and informative. He is currently offering 3 presentation topics: 'Wellness 101', 'Anxiety: Our Super Power!' and 'How to Use Pop Culture for Positive Change'. Psychology aside Chris is the co-founder of the Original Ugly Christmas Sweater, an annual charity event in Vancouver that is credited with starting the 'Ugly Christmas Sweater' trend that has spanned the globe. His latest project has been to co-author a children's book called: The Ugly Christmas Sweater Rebellion. Chris is a member of the Rotary Club of Coquitlam and is active with the alumni association at his old high school, St. Thomas More Collegiate.
