How to choose a therapist: a guide for teens, young adults and parents in Nova Scotia

Looking for a therapist can feel like one more overwhelming thing on top of whatever made you start looking. There are a lot of names, a lot of letters after those names, and it's hard to tell from a profile who will actually get you. Here's a plain-language way to narrow it down, written for teens, young adults, and the parents who are often doing the searching.

1. Start with what you want help with

You don't need a diagnosis or the perfect words. A rough idea is enough: "I'm anxious all the time," "my relationship is draining me," "I keep snapping at people," or "I think I might have ADHD." Write down two or three things. This helps you filter profiles, and it gives you something to say in the first conversation.

2. Make sure they're licensed

Anyone can call themselves a "life coach" or "wellness counsellor." In Nova Scotia, some titles are protected by law, which means the person has met a regulator's standards, follows a code of ethics, and answers to that regulator if something goes wrong. For example, only licensed people can use "Counselling Therapist," "Registered Counselling Therapist," or "RCT" (Counselling Therapists Act, s. 23).

It takes one minute to check. Search their name on the public register for their profession:

• Registered Counselling Therapist (RCT): Nova Scotia College of Counselling Therapists licence search
• Psychologist: Nova Scotia Regulator of Psychology public register
• Social worker (RSW): Nova Scotia College of Social Workers registry

3. Therapist, counsellor, psychologist: what's the difference?

Most people say "therapist" for anyone who provides talk therapy, and that's fine. In Nova Scotia, the people you'll most often see offering therapy are:

If you're mainly looking for someone to talk to and build skills with, any of these licensed professionals can be a good choice. If you need a formal assessment, for school accommodations for example, ask whether the person does assessments, or look for a psychologist (Dalhousie University, for example, points students to a private psychologist or public options for full assessments). A therapist can help you work out whether an assessment is worth pursuing.

4. Look for experience with people like you

A therapist who mostly works with couples in their 40s may be excellent, but not the best match for a 16-year-old dealing with friendship drama and school stress, or a 21-year-old figuring out what comes next. When you read profiles, look for:

• The age group they work with (teens, young adults, adults)
• The concerns they mention (anxiety, self-esteem, relationships, anger, ADHD, body image)
• Whether the way they write sounds like someone you could talk to. A profile is a preview of how they communicate.

5. Sort out the practical stuff

• Online or in person. Online sessions by video or phone mean no driving, no waiting room, and you can join from anywhere private. In-person sessions suit people who don't have a private space at home. Note that a therapist licensed in Nova Scotia generally works with clients located in Nova Scotia unless they've been approved elsewhere.
• Cost. Private fees vary. As a benchmark, the Nova Scotia College of Social Workers recommends a minimum of $175 per session for master's-level private practitioners (NSCSW). Many workplace and student health plans reimburse counselling; check which professions your plan covers (for example, "Registered Counselling Therapist," "psychologist" or "social worker") and how much per year.
• Timing. Ask about availability, how far out they're booking, and whether they have after-school or evening times.
• Payment and cancellation. Ask how to pay, when payment is due, and how much notice you need to give to cancel.

6. Fit matters more than almost anything

Research backs up what most people feel: the relationship between you and your therapist matters. A large review of 295 studies covering more than 30,000 clients found that a stronger working relationship (agreeing on goals, agreeing on how to get there, and feeling a real connection) was consistently linked to better results (Flückiger et al., 2018).

So after the basics are covered, trust your gut. You should leave a first conversation feeling heard, not judged or lectured. You don't need to feel amazing after one session, but you should feel like this person gets it and is on your side.

7. Questions to ask in a free consultation

Many therapists offer a free 10 to 15 minute call. Use it. Some questions worth asking (a few are adapted from Harvard Health's list):

1. Are you licensed, and with which regulator?
2. How much of your work is with people my age and with what I'm dealing with?
3. What would sessions with you actually look like?
4. How will we know if it's working?
5. What stays private, and when would you have to share something?
6. What does it cost, how do I pay, and what's your cancellation policy?
7. (For teens) What would you tell my parents, if anything?

Pay attention to how they answer as much as what they say. Clear, warm, straight answers are a good sign.

Considering Courtney? Her 2-minute fit quiz asks the same kinds of questions and gives you an honest answer.

8. For teens and parents: privacy and consent

A lot of teens worry that everything they say will get back to their parents. Here's what's useful to know:

• There's no fixed age. Nova Scotia has no law that sets a specific age for consenting to counselling. It depends on whether the young person understands what they're agreeing to (Nova Scotia Regulator of Psychology position statement). Ask the therapist how they handle this.
• What you say is private, with limits. Therapists keep what you share confidential, but every therapist has legal exceptions, such as a serious risk of harm to you or someone else, or a child being in danger. A good therapist explains these exceptions clearly before you start.
• Parents, it's okay to make the first call. You can book a consultation to ask how sessions work and how you'll be kept in the loop. Then give your teen a real say in who they see; they're the one who has to feel comfortable talking.

9. Signs it's not the right fit

• You feel judged, talked down to, or lectured
• They can't clearly explain confidentiality, fees or their approach
• They aren't on a public register, or won't say who regulates them
• They promise guaranteed results
• After a few sessions, you still dread going and nothing feels different

Switching therapists is normal. You can say, "I don't think this is the right fit for me," and a good therapist will respect that and may even suggest someone else.

10. Free and public options

If private therapy isn't affordable right now, Nova Scotia's Mental Health and Addictions Intake line takes self-referrals for adults and for children and youth under 19: 1-855-922-1122 (Nova Scotia Health). Students can also check their school or campus counselling services.

Frequently asked questions

About the author

Courtney Cribb, MEd, RCT, CCC, is a Registered Counselling Therapist in Nova Scotia who works mostly with teens and young adults. Her research on teens and sexting is published in the Canadian Journal of Counselling and Psychotherapy. She offers online sessions by video or phone across Nova Scotia and, where permitted, elsewhere in Canada. Learn about teen therapy with Courtney.