Therapy FAQs: What to Expect, Costs, and Getting Started with GreenShield Health

Date posted:

14.09.2026

The decision to start therapy can bring up a lot of questions, especially if it’s something you’ve been thinking about but haven’t tried before. This therapy FAQ is here to help. Whether you’re wondering what a first session looks like, how to find the right therapist, or what virtual therapy involves, the answers below cover what might be on your mind.

Therapy isn’t only for people in crisis. It can also be a tool for managing everyday stress, working through transitions, and building habits that support long-term well-being. Whatever the reason for exploring therapy, these questions are a good place to start.

Common questions about therapy

What is therapy, and how do you know if it’s right for you?

Therapy is a structured dialogue with a trained professional who helps you work through challenges, understand patterns in your thinking, and develop strategies for moving forward. It can be helpful for specific concerns like anxiety or depression, but it’s also valuable for anyone looking to manage stress, navigate a life change, or invest in their overall well-being.

If you’ve been feeling stuck, overwhelmed, or just curious about whether therapy could help, that’s usually a good sign that it’s worth exploring.

What types of therapists are available?

In Canada, several types of regulated clinicians are licensed to provide psychotherapy. On GreenShield+, your therapist may be a Canadian-licensed social worker, psychotherapist, certified counsellor, registered clinical counsellor, or psychologist, depending on your province. They're regulated by different professional bodies, but each one is trained and licensed to deliver therapy. Every GreenShield Health counsellor goes through a stringent vetting process before joining the network, each is in good standing with their provincial regulatory board and experienced across a range of clinical settings. On the platform, you may see the term "counsellor" used for all licensed therapists in the network. Whatever the label, our matching process connects you with the right professional based on your needs, preferences, and location.

What kinds of concerns or goals can therapy help with?

Therapy can help with all kinds of things — from stress, anxiety, and life changes to relationships, burnout, and personal growth. You don't need to be in crisis to start.

Think of it like preventative maintenance for your mental well-being: many people use therapy to better understand themselves, build resilience, and stay mentally well, before small challenges grow into bigger ones.

Is virtual therapy effective?

Yes. Research shows that virtual therapy is as effective as in-person therapy for a wide range of concerns, including anxiety, depression, and stress. A key advantage is convenience: sessions can happen from anywhere with a private space and a reliable internet connection, making it easier to fit therapy into a busy schedule. It can also save you the time and cost of commuting, parking, or taking time off work.

On GreenShield+, virtual sessions are available by video or phone, with flexible scheduling that includes evenings and weekends. Most people connect with a therapist within 24 to 72 hours of completing the matching process.

Is couple's therapy available?

Yes. Alongside individual therapy, GreenShield Health offers couple's therapy for partners who want to work on their relationship together, whether that's communication, navigating a transition, or reconnecting. You'll be matched with a therapist experienced in working with couples. The free 15-minute consultation is offered for individual therapy only; for couple's therapy, you can book a session directly. Couple's sessions are available in 60- and 90-minute lengths, billed at the same hourly rate as individual therapy.

What to expect from your first therapy session

What happens in a first therapy session?

A first session is typically about getting to know each other. The therapist will ask about what brought you to therapy, your goals, and any relevant background. It’s also a chance for you to ask questions about their approach and how they work.

Our matching process is designed to connect you with the right therapist from the start, so many people book a first session right away. If you'd like to get a feel for someone first, you can request a free 15-minute consultation by video or voice before booking. The consultation is optional and available for individual therapy.

How do you know if a therapist is a good fit?

A good fit usually comes down to feeling heard, comfortable, and understood. During the initial consultation, pay attention to whether the therapist’s communication style works for you and whether you feel at ease talking with them.

The GreenShield+ matching tool is designed to improve the chances of a strong match from the start. It accounts for clinical needs, personal preferences, language, cultural background, religion, and more. In fact, according to GreenShield's December 2025 Health Outcomes Report, 94% of members stay with their first matched therapist — meaning most people find someone who feels like the right fit from the start and can start getting support right away.

How long does therapy typically last?

There’s no fixed timeline. Some people find a few sessions helpful for working through a specific challenge, while others benefit from ongoing support over several months. How long therapy lasts depends on what you’re working on, your goals, and your progress.

Your therapist will regularly check in on progress and adjust the approach as needed. The flexibility to go at your own pace is one of the advantages of therapy, and sessions can be paused or resumed whenever it makes sense.

What if your therapist isn't the right fit?

The connection you feel with your therapist is a big part of what makes therapy work, and it doesn't always click on the first try. If something feels off, or you just don't feel a rapport, that's worth paying attention to. It doesn't mean therapy isn't right for you; sometimes the right fit is simply a different therapist. You can raise it with your therapist directly or choose to try someone new without explaining why.

On GreenShield+, you can unmatch from a therapist at any time and start the matching process again, no questions asked. For individual therapy, there's no limit on the number of free 15-minute consultations, so you can keep meeting new therapists until you find the right fit.

Therapy costs, access, and getting started in Canada

How much does therapy cost, and is it covered by insurance or benefits?

On GreenShield+, the initial 15-minute consultation is free for individual therapy. After that, sessions are $135 per 60-minute session (2026 rates), wherever you live and whichever therapist you see. Couple's therapy is available at the same hourly rate.

You can pay for your therapy session with a credit card or debit card, and you may be able to use a group or individual benefits plan to help cover some or all of the cost. If you have a plan and it includes sponsored hours, those are used first before any out-of-pocket payment is required. You may also be able to submit eligible expenses for reimbursement. Coverage varies by insurer, plan sponsor, policy, contract and province, so review your plan documentation or contact your insurer or advisor to confirm what services and practitioners are covered. You may also be eligible to claim qualifying therapy expenses through the Medical Expense Tax Credit.

For a full breakdown of coverage and ways to lower your costs, see The GreenShield Guide to Therapy Costs and Insurance Coverage.

How can you find a therapist who understands your background, identity, or culture?

The GreenShield+ matching tool takes cultural background, identity, language, religion, and other personal preferences into account when generating therapist recommendations. The network includes therapists who offer sessions in 30+ languages and across 50+ specializations, with culturally sensitive options such as Indigenous mental health services and 2SLGBTQI+ affirming care.

You can also browse the therapist directory and filter by criteria that matter most to you.

How do you get started if you’ve never tried therapy before?

Create a free account at greenshieldplus.ca, then let the matching tool pair you with a therapist, or browse the directory yourself. Because our matching system is designed to connect you with the right therapist from the start, you can go ahead and book your first available appointment. If you'd prefer to get a feel for someone first, you can request an optional free 15-minute consultation for individual therapy with one or more providers, with no obligation to continue.

How quickly can you get started?

Quickly. Once you create your account and complete the matching process, you can book your first available appointment right away. Most people connect with a therapist within 24 to 72 hours, and many within 24 hours. Evening and weekend appointments are available, so you can find a time that works for you.