How to Choose a Counselling Therapist in British Columbia
Finding the right counsellor is a personal and significant step in your mental health journey. Here’s a quick guide to ensure you feel confident and informed:
Main takeaways:
Qualifications: Choose a counsellor whose level of education you’re comfortable with—whether it’s a certificate (less than 1 yr), diploma (1-2 yrs), bachelor’s (4 yrs), or master’s degree (2 years after completing a bachelor’s degree).
Modality: Look for evidence-based approaches like Cognitive Behaviour Therapy – CBT, Emotion Focused Therapy – EFT, Acceptance commitment Therapy – ACT, etc., AND compatibility – rapport with your therapist matters more than the specific modality they use.
Registration: Your counsellor should be registered with a professional association in BC, such as ACCT, CCPA, BCACC, or another recognized body.
Understand Your Options: Mental health professionals come with different qualifications and roles:
Counselling Therapists focus on emotional and psychological support, usually via talk therapy, and should hold designations like RTC, MTC, RCC, CCC, etc.
Psychologists are doctoral-level therapists who specialize in diagnosing and treating mental health disorders.
Psychiatrists are medical doctors who can prescribe medication and address the medical side of mental health care.
Navigating the Unregulated Landscape in BC: Since counselling therapy isn’t regulated in BC, it’s crucial to verify credentials. Professional designations such as RTC, MTC, RCC, CCC, etc. indicate verified qualifications.
Check Credentials:
Start by confirming their education—whether it’s a diploma, bachelor’s, or master’s degree—and look for ongoing professional development.
Verify Registration:
Ensure they’re registered with a professional association such as ACCT, CCPA, BCACC, or another recognized body, and have a clean disciplinary history.
Explore Their Bio:
Review their website or profile to understand their experience, therapeutic approach, and any areas of specialization.
Be Wary of Over-Promised Expertise:
You might want to avoid counsellors with an overly long list of specialties. No one can truly be a specialist in everything—a focused area of expertise is generally more reliable.
Assess Compatibility:
Do they offer a free introductory call to gauge your comfort level and explain their approach? Trust and rapport are key.
Take Your Time:
Reflect on your experience after a few sessions. If it doesn’t feel right, it’s okay to keep looking. A good therapist will support your search, even if that means referring you elsewhere..
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The Importance of Positive Self-Talk
The story we tell ourselves every moment of the day truly matters. How could it not? Our inner voice can uplift us or bring us down, and it’s rarely neutral. You may have heard about positive self-talk, but what does it really mean? More importantly, how can you practice it in a way that feels genuine and not forced?
Below are some concrete tips to help you get started: you may want to begin slowly by trying one at a time.
1. Create a “Good Things That Happen to Me” List
At the beginning or end of your day, take a moment to jot down a couple of positive things (events or interactions)—big or small—that you’re grateful for.
🌞 Examples:
- Traffic was flowing on my way to work.
- The sun was shining, even though the forecast called for rain.
- I had a pleasant chat with someone.
This simple practice helps shift your focus toward the positive aspects of your life.
2. Use Validating Statements
Choose a few positive declarations that resonate with you. Here are some examples:
- “I am capable of overcoming challenges.”
- “I learn and grow from my experiences.”
- “I choose to focus on the good in my life.”
Display them somewhere visible to you (your bathroom mirror, your phone, etc.) and take a moment each day to say them out loud. This can help reinforce your self-belief and cultivate a more positive mindset.
3. Reframe Negative Thoughts
When you notice a negative thought creeping in, try to reframe it. For instance, instead of thinking, “I can’t do this,” remind yourself:
💡 “I’ll give it my best shot and learn from the experience.”
This shift can make a big difference.
4. Focus on Solutions
When something doesn’t go as planned, instead of fixating on what went wrong, turn your attention to what you can do to improve the situation—either now or in the future. A proactive approach fosters a more positive outlook.
5. Be Kinder to Yourself
Remind yourself to treat yourself like you would a close friend. Speak kindly and avoid harsh self-criticism. Remember, everyone makes mistakes; it’s part of growing.
✨ Ask yourself:
“What would I say to [name of a close friend] if they were in a similar situation?”
Getting Started
Start with one of these suggestions that feels the most appealing to you. Incorporating positive self-talk into your daily life can make a significant difference in countering negativity and enhancing your overall well-being.
Brigitte Bourassa 