If you’re thinking about starting therapy, it’s completely normal to have a lot of questions. Here are some of the ones we hear most often.
How do I know if I should see a therapist?
You might wonder if what you’re going through is “big enough” for therapy, or maybe it feels too big. Either way, therapy can be a helpful space for any kind of struggle. Some things people often come to therapy for include:
- Challenges with daily life, work, school, or relationships
- Difficult or unwanted feelings
- Navigating big life changes
- Building self-esteem and confidence
- Developing healthier coping strategies
- Personal growth and self-understanding
How is talking with a therapist different from talking to a friend?
Talking to a friend is wonderful, but it’s a different experience than therapy, and both have their place. When you vent to a friend, they listen through the lens of their own experiences, emotions, and relationship with you. A therapist brings something different: they’re a trained professional with no personal stake in your story, which means they can offer a kind of honest, focused support that even the best friend can’t always provide.
Your DiveThru therapist uses evidence-based approaches to help you do more than just feel heard—they help you actually understand what’s going on beneath the surface and build real, practical tools you can use in your everyday life. Think of it less like a conversation and more like a guided process, one that’s entirely focused on you and where you want to go.
The best part? You don’t have to choose one over the other. Therapy and friendship complement each other. You can still call your best friend at midnight—therapy just gives you a whole other layer of support, with someone specifically trained to help you grow.
What if I don’t know what to talk about or where to start?
You don’t need to show up with a plan. Therapy is a space where you can start wherever feels right—what brought you here, something that happened this week, a feeling you can’t quite shake. Your therapist is trained to help you find your footing and figure out what’s worth digging into.
What does a therapist do during sessions?
A lot of people walk into their first session unsure of what to expect, and that’s completely normal. Therapy isn’t one-size-fits-all, and what happens in a session really depends on you, your goals, and where you’re at on any given day. That said, your therapist is always doing a lot more than just listening.
At the heart of it, your therapist is actively working to understand you—not just what you’re saying, but what might be underneath it. They’ll ask thoughtful questions designed to help you explore patterns, beliefs, and experiences you might not have examined before. Sometimes a single question can open up a perspective you’ve never considered, and that’s very much intentional.
Your therapist also draws on evidence-based approaches, things like Cognitive Behavioural Therapy (CBT), mindfulness techniques, or somatic work, to give your sessions real structure and direction. This might look like gently challenging a thought pattern that’s been holding you back, introducing a grounding technique you can use when anxiety spikes, or helping you connect the dots between something happening now and something rooted further in the past.
You might also notice your therapist taking notes. This helps them track your progress, remember important details, and come prepared to your next session. You’re always welcome to ask what they’re writing. Therapy works best when it feels like a true collaboration, and your therapist is invested in making sure you feel informed and in control of your own process.
Will therapy offer a “quick fix”?
The honest answer is no—and that’s actually a good thing. Therapy isn’t about patching over what’s hard; it’s about understanding it. The patterns, beliefs, and experiences that bring most people to therapy have often been building for years, and working through them meaningfully takes time.
Although the process can take time, it doesn’t mean you won’t feel anything right away. Many people leave their first few sessions with a sense of relief just from being heard and having space to think out loud. Early wins are real. But the deeper shifts build gradually, often in ways you don’t notice until you look back.
Therapy also looks different for everyone. Some people come in with a specific goal and feel ready to move on after a handful of sessions. Others find that the more they explore, the more they want to. Neither is wrong. Your therapist will work at a pace that makes sense for you, and if you have expectations about how quickly you want to see progress, bring them up early—that kind of honesty helps your therapist shape the work around what you actually need.
Does DiveThru direct bill my insurance provider?
It depends on your provider. DiveThru direct bills a number of insurance companies, which means the cost of your session is submitted on your behalf—no paperwork, no waiting for reimbursement. If your insurer isn’t on our direct billing list, you’ll receive a receipt after each session that you can submit to your provider yourself for reimbursement.
Coverage for therapy varies widely depending on your plan, so it’s worth checking with your insurance provider ahead of your first session to understand what’s included. Our Studio Coordinators are also happy to help answer questions about billing before you book.
For a full list of insurance providers we work with, visit our direct billing page.
Does therapy have to be in person?
Not at all. Online therapy is just as effective as in-person, and for a lot of people it’s actually easier to access. No commute, no waiting room, and a lot more flexibility around scheduling. At DiveThru, we offer virtual therapy for Alberta, BC and Ontario residents. You can complete our short matching tool to find therapists that fit your needs before booking a single session. Read our Online Therapy 101 guide to learn more about how it works and what to expect.
I don’t know the difference between the types of therapists. Who is right for me?
Titles vary by province and country, so it can be confusing, but we have a helpful guide explaining the different types of therapists to provide insight!
And if you’re still not sure, our Studio Coordinators are happy to help you find a match.
What if I don’t feel my therapist is a match?
That’s completely okay, and honestly, pretty common. Finding the right therapist sometimes takes a few tries, and the right fit matters. Your therapist wants what’s best for you, which includes being honest if something isn’t working.
At DiveThru, you can reach out to our Studio Coordinators to ask for a rematch, or you can bring it up directly with your therapist. Either way, we’ll work together to find the right person for you.
