Frequently Asked Questions

Starting Therapy

Common Questions Answered

  • You don’t need to be in crisis to benefit from therapy. Many clients seek support with anxiety, relational trauma, self-criticism, identity questions, or relationship patterns that feel hard to shift alone. Others simply want to feel more at ease in their lives, careers, and relationships.

    You might consider therapy if you’re wondering:

    • Do I want to feel differently, even if I’m not sure how?

    • Do I feel stuck in patterns I haven’t been able to shift on my own?

    • Would I like to feel closer and more connected in my relationships?

    • Do I want to better understand my emotions and reactions?

    • Could I use steady support during a challenging season?

    If you’re unsure, that’s okay. A free discovery call can help you decide whether True to You Therapy feels like the right fit.

  • While we specialize in trauma-informed care, many clients come for anxiety, relationship concerns, identity questions, or personal growth. You don’t need a specific diagnosis or trauma history to benefit from therapy.

  • Your skepticism is welcome here.

    It makes sense to question something you haven’t experienced — or that hasn’t felt helpful in the past.

    Our approach is collaborative and paced for safety and comfort. You always have choice in what we explore and how quickly we move. If something isn’t feeling helpful, we can talk about that too.

    We don’t expect you to believe in the idea of therapy or a particular approach. You can simply experience it and decide for yourself whether it feels helpful. In our experience, meaningful change is possible — but it doesn’t require blind faith to begin.

  • In your first session, we’ll explore what brings you in, what you’re hoping might feel different, and any relevant background. There’s no pressure to share more than feels comfortable. This session helps us understand where to begin and whether the fit feels right.

  • Many clients begin weekly or biweekly to build trust and momentum. As self-understanding and confidence grow, sessions may shift to less frequent or “as needed” support.

    We’ll collaborate on a schedule that works for your goals, availability, and capacity.

  • The length of therapy depends on your goals and what you’re hoping to shift. Some clients attend for a few months to work through a specific issue. Others choose longer-term therapy to address deeper relational or trauma patterns.

    We check in regularly about your progress and adjust the pace together.

  • Yes. Therapy is voluntary and collaborative. If you decide to pause or end, we’ll support you in doing so thoughtfully and at a pace that feels right.

Logistics & Fees

Common Questions Answered

  • Yes. We provide secure online psychotherapy across Ontario and Alberta. Online sessions make therapy more accessible — whether that means avoiding a commute, fitting appointments into a full schedule, or attending from a space that feels private and familiar. Many clients find virtual therapy just as meaningful and effective as in-person care.

    If you’re unsure whether online therapy feels right, we’re happy to talk it through and explore what would work best for you.

  • Yes. Psychotherapy provided by Registered Social Workers is covered by many insurance benefit plans. We provide receipts that you can submit to your insurance provider for reimbursement.

    Coverage varies depending on your specific plan, so we recommend confirming the details directly with your insurer.

    Therapy fees paid out of pocket may also qualify as a medical expense for income tax purposes.

  • The cost of individual therapy and couples therapy is $225 for a 50-minute session.

    We also offer extended sessions for clients who want more time to go deeper in a single session without feeling rushed.

    Payment can be made by e-transfer (preferred) or credit card. Payment is due before the start of each session.

  • If you need to cancel or reschedule your appointment, please provide at least 24 hours’ notice to avoid being charged the full session fee.

    The cancellation fee is based solely on the amount of notice provided, not the reason for missing the session. This approach allows you to remain the judge of what feels like an acceptable reason to miss therapy, rather than placing your therapist in the position of evaluating or approving those reasons.

    This policy is intended to be clear, consistent, and respectful of everyone’s time — including yours, your therapist’s, and other clients who may have benefited from that appointment time.

  • True to You Therapy does not provide crisis or emergency services. If you are experiencing an immediate mental health crisis, please contact your local emergency services, or a crisis support line in your area.

Individual & Trauma Therapy

Common Questions Answered

  • Internal Family Systems (IFS) is an evidence-based, trauma-informed approach that recognizes we all have different “parts” of ourselves — each with its own feelings, beliefs, and protective strategies.

    Some parts work hard to protect you. Others carry pain from trauma, neglect, or invalidation. In IFS therapy, we get to know these parts with curiosity and compassion so they don’t have to work so hard to keep you safe.

    Over time, this process helps reduce shame, soften self-criticism, and build a more grounded sense of self-trust.

  • IFS is non-shaming and paced for safety. We don’t force you to revisit painful memories or dismantle coping strategies before you’re ready.

    Instead of focusing only on symptom management, we explore the underlying protective patterns that developed for good reasons. This often leads to deeper and more lasting change, particularly for complex trauma, childhood emotional neglect, anxiety, shame, and PTSD.

  • Some therapies focus primarily on managing thoughts or behaviours. IFS works at the level of internal relationships — especially with parts of you that feel stuck, reactive, or overwhelmed.

    Clients who haven’t felt fully helped by previous approaches often appreciate the depth, compassion, and flexibility of IFS. It allows healing without pushing past your nervous system’s limits.

  • Yes. We provide secure online IFS therapy across Ontario and Alberta. This means you can access specialized trauma-informed care from wherever you are — without the need to travel.

    Virtual sessions follow the same thoughtful, collaborative process as in-person therapy.

Couples Therapy

Common Questions Answered

  • Most couples therapy sessions are held with both partners present. This allows us to understand your dynamic in real time and reduce misunderstandings or feelings of secrecy.

    Occasionally, brief individual meetings may be used to support regulation or assess safety, but the primary work happens together.

  • Most couples have already tried talking — often many times.

    The challenge isn’t a lack of effort. It’s that emotional patterns activate quickly, and conversations can spiral before either person feels understood.

    Couples therapy helps slow those moments down so you can understand what’s happening underneath the conflict and shift from reacting to responding with more clarity and care.

  • You don’t need to be in crisis for therapy to be helpful.

    Many couples seek support for everyday miscommunication, growing distance, irritability, or small but repeated moments of disconnection. Working with these patterns earlier can make them easier to shift.

  • Early sessions focus on understanding what brings you in and identifying the patterns that create distance or conflict.

    We look at how each of you tends to react when you feel hurt, overwhelmed, or misunderstood — and what’s happening underneath those reactions. Over time, you’ll practice expressing your experience more clearly and listening with the intention to understand rather than react.

  • The length of couples therapy depends on your goals, the patterns involved, and how long those patterns have been in place. Many couples seek support after difficulties have been present for years, which means change often takes time.

    It’s also common for partners to feel differently about starting therapy. We make space for that and move at a pace that feels manageable for both of you.

    Some couples notice shifts early on, while others choose longer-term work to address more deeply rooted dynamics. We’ll check in regularly about progress and adjust the process as needed.

Next Steps

Getting Started

  • If you’re ready to begin, you can book a free discovery call or schedule your first session online. We’re happy to help you explore your options and find the right support.

  • We consider your goals, preferences, availability, and the type of support you’re seeking. You’re welcome to book a free discovery call to explore fit and ask questions before committing. Feeling comfortable with your therapist matters, and we’re happy to help guide that decision.