How to Find a Therapist or Counsellor in Winnipeg | First Session

Therapy is hard work. Finding the right therapist shouldn’t be. At First Session, we believe the fit between you and your therapist is the most important factor for a positive therapy experience and improved mental health.

Here’s how to find a therapist in Winnipeg and make sure they’re the right fit for you and your mental health goals.

What to Consider When Looking for a Therapist in Winnipeg

• Winnipeg has a high poverty rate — with 1 in 8 residents living in poverty, it’s higher than the national average; many residents struggle to find affordable mental health services

• Manitoba falls short when it comes to mental health — In a survey, nearly two-thirds of respondents said they were “very dissatisfied” with the availability of services 

• Psychotherapy is not provincially regulated in Manitoba — and with any person able to advertise themself as a therapist or counsellor, detailed research is crucial before making an appointment 

• Winnipeg is known for its long, cold winters — and seasonal depression has an impact on residents’ mental health

Communities in Winnipeg

When seeking therapy in Winnipeg, you may be able to narrow down your search by looking for a counsellor within your community.

The Winnipeg Metropolitan Region consists of 18 municipalities:

• Winnipeg
• Selkirk
• Stonewall 
• Niverville
• Dunnottar
• Cartier
• East St. Paul
• Headingley 
• Macdonald
• Ritchot
• Rockwood
• Rosser
• Springfield
• St. Andrews
• St. Clements
• St. Francois Xavier
• Taché
• West St. Paul

Public Mental Health Services in Manitoba

Typically, publicly-funded mental health care in Canada serves people in an acute mental crisis or with complex diagnoses. 

You may have to wait months or even years before being seen by a publicly-funded therapist, with little to no choice in therapist or schedule and a limited number of sessions.

Sessions with private-practice therapists are not covered by Manitoba Health, but they are often covered in extended health plans through your employment.

Skip to the end of this article to learn about publicly funded mental health services and resources in Winnipeg and Manitoba.

Three Stages of Seeking Therapy in Manitoba

Everyone is at a different point in their therapy journey. We should know: We’ve helped over 10,000 Canadians connect with the right therapists. Every individual has their own needs and questions. 

But we’ve noticed that most people looking for therapists are at one of three stages in their journey:

• ‍Stage 1: You know you want to see a therapist, but you’re unsure what kind of therapy or therapist you’re looking for‍

• Stage 2: You know what type of therapy or therapist you’re looking for—you just need help finding it

• Stage 3: You’ve found a potential therapist and you’re ready to take the next step

Here’s what you need to know at each stage.

Stage 1: You Want to Find a Therapist but You’re Not Sure What You’re Looking For 

Why do you want to see a therapist?

First things first: What made you interested in seeing a therapist?

More specifically, do you have a particular issue or concern? Some people seek therapy because they want to improve their emotional regulation skills, or reduce the frequency of panic attacks. Others seek help improving a particular relationship.

You don’t need to have a specific goal in mind when you seek therapy, but consider what you’re hoping to get out of it. That will make beginning your search—and, later, consulting with individual therapists—more straightforward.

Why is “right fit” so important?

Your connection with your therapist is the number one factor affecting your success in therapy.

Decades of research have shown that finding the right therapist for your needs improves the likelihood of therapeutic success. That applies across different modalities, mental health diagnoses, and therapeutic settings(1).

I’ve spent a lot of time booking sessions with new therapists, opening up and then not feeling there was a fit or feeling embarrassed about sharing and not feeling seen. Not to mention the money you spend doing that! First Session makes therapy more accessible by taking away those first barriers to entry and making it truly patient centric.

- First Session therapy client

When you and your therapist have established a meaningful human connection, you can be vulnerable, feel heard, and trust the process.

Therapist traits

Some individual traits may be important to you when you consider what makes a good therapist for you. Some may not.

Consider:

• Age: Would you prefer a Winnipeg therapist your own age, or someone older with more lived experience? 

• Gender: You may feel more comfortable working with a therapist of a particular gender (or agender)

• Lived experiences: Every therapist on First Session has the opportunity to include lived experience on their profiles. While all therapists receive training, you may benefit from speaking with someone who has experienced similar challenges and overcame them.

• Cultural background: Depending on your own experience, you may prefer to work with a Winnipeg therapist who has a cultural background similar to your own.

• Online presence: You may choose to seek a therapist with a detailed profile, updated website, and active social media. It’s against ethical guidelines for therapists to provide testimonials and reviews, but their online presence can give you a better idea of what their practice is like. 

• Language: It’s important to find a therapist who speaks your preferred language. First Session allows you to filter search results for language.

Specializations

Therapists may choose to specialize in:

• specific diagnoses (e.g. borderline personality disorder, PTSD, autism, OCD)
• client concerns (low self-esteem, sleep issues, grief, work or professional challenges)
• client demographics (such as BIPOC, couples, children, caregivers)

If you don’t have a specific concern, you can work with a therapist with a broader client base. 

Often, First Session clients start therapy with a broad scope, and over time identify more specific areas they’d like to focus on.

However, some conditions require more support from the therapist to navigate or have specific treatment methods, including: trauma/PTSD, eating disorders, and gender and sexual identity. 

Modalities

A therapy modality is a specific method or approach used by therapists to help people deal with mental, emotional, or physical issues. It’s a tool tailored to help individuals heal or improve their well-being in a way that works best for them.

What are the most common modalities?

• Cognitive Behavioural Therapy (CBT)
• Dialectical Behavioural Therapy (DBT)
• Somatic Therapies
• Internal Family Systems (IFS)
• Eye Motion Desensitization and Reprocessing (EMDR)
• Psychedelic Therapy

Even as you consider different modalities, keep this in mind: Evidence shows that therapist-client fit affects therapy outcomes more than the specific modalities used(2). 

Objective criteria

Cost and payment

The cost of seeing a therapist in Canada varies widely.

But therapists in Winnipeg charge anywhere from $95 – $250 per session. Most sessions last 50 or 60 minutes. 

Therapists in Winnipeg set their prices based on a number of factors, including their level of education, specialization(s), and overhead costs. 

What constitutes affordable therapy for you will depend on your expendable income, as well as how much you are willing to invest in therapy. 

It’s easier to find affordable therapy when you have insurance coverage. Many workplace and student health benefits cover therapy services, but most restrict which therapist designations or licenses qualify. Check out your policy details to see which designations and credentials qualify for reimbursement. Examples include “social worker”, “MSW”, “psychologist”, “clinical counsellor”, etc.

For more help with determining your insurance coverage for therapy see our full guide: How to Find a Therapist Covered by Insurance in Canada

Licence or designation of therapist

Different provinces have different licenses and designations for therapists. Extended health insurance typically only covers therapists with certain designations, so it’s important to make sure your insurance covers therapists with the designations most common in your province.

In Manitoba, the designations “therapist” and “counsellor” are not provincially regulated (but social workers and psychologists are). Any individual may advertise their services as a therapist. If you are considering a therapist not included in the designations below, check registration with the national association Canadian Counselling and Psychotherapy Association (CCPA) or the Canadian Professional Counsellors Association (CPCA).

A therapist in Winnipeg may be designated as a:

• Registered Social Worker: A professional who has either a Bachelor of Social Work (BSW) or a Master of Social Work (MSW) degree, and who has completed 5,600 hours of supervision. They are registered with the Manitoba College of Social Workers. 
• Psychologist: A professional holding an advanced degree in Psychology who is registered with the Psychological Association of Manitoba. Other requirements include passing the Examination for Professional Practice in Psychology (EPPP), completing supervision hours, and meeting continuing education requirements. 
• Psychiatric Nurse: A professional who has completed a Bachelor of Science in Psychiatric Nursing (BScPN), passed the Registered Psychiatric Nurses of Canada Examination (RPNCE), and registered with the College of Registered Psychiatric Nurses of Manitoba. 
• Psychiatrist: A medical doctor specializing in mental health and registered with the Manitoba Psychiatric Association.
• Canadian Certified Counsellor (CCC): A professional who meets the educational and clinical experience requirements set by the Canadian Counselling and Psychotherapy Association (CCPA), a nationwide self-regulating body. The CCC designation is often used by therapists in provinces which, like Manitoba, do not regulate therapy.

In-person vs virtual therapy

In-person therapy is the traditional format for psychotherapy in Winnipeg.

Many people who see therapists find that having a separate physical space for therapy helps them to create their own separate mental and emotional space. Also, certain aspects of therapy—like the therapist’s body language—are better experienced in person rather than 

on screen.

That being said, you may find it difficult to fit trips to a therapist’s office into your schedule. Or you may discover that the therapist you most strongly connect with has their office far away from where you live.

Virtual therapy has gained popularity in recent years, partly due to the effects of the pandemic. It opens up more options in terms of which therapists you can see. And you may find it more comfortable to do a session of therapy in your own home than in someone else’s office.

Many First Session therapists are licensed to serve clients across multiple provinces in Canada.

Even if you don’t need to commute to your therapy sessions, schedule time to yourself before and after the session, so you can prepare in advance and process your thoughts and feelings when the session is over.

Therapist availability

Here are some questions to consider when reviewing a potential therapist's availability:

• Are they available in the time window you’re looking for? (mornings, afternoons, evenings, weekends)
• Do you want to meet at the same day and time for each session or do you need flexibility?
• Do they require you to book weeks in advance or can you take it one week at a time?
• Do they offer appointments on short notice? 

For in-person psychotherapy in Winnipeg, you should also take into account commuting time and how it will affect your personal schedule.

Stage 2: You Know What You’re Looking For, You Just Need  to Find It

Some people are at the stage where they already know what they’re looking for in a therapist. The trick now is to narrow down the search.

Googling “therapist Winnipeg,” “counselling Winnipeg,” “therapy Winnipeg,” “Winnipeg therapists,” or “therapist near me” will turn up thousands of results. And those results are ranked according to the statistics of each page—not according to whether they’re the right therapist for you.

At this point, many people turn to Psychology Today. But Psychology Today  lists over 700 therapists and counsellors in Winnipeg alone. Where do you even start?

Our goal at First Session is to connect Canadians with the right therapist the first time. Our directory of qualified therapists has been curated to make it easier for you to find the right fit. Explore therapist profiles and get started by booking your first session today. 

How to assess a therapist’s profile page

Here are some things to keep in mind as you browse therapists on First Session:

Images and video 

A picture is worth a thousand words. Most people aren’t comfortable contacting a potential therapist if they don’t know what they look like. Besides photos, First Session includes a video as part of each therapist profile. That gives you an even better sense of what to expect during an actual session. 

Note your gut reaction to exploring these videos—that is, your connection not only to what a potential therapist says, but how they say it. 

Keywords and phrases 

These words and phrases give a rough indication of a therapist’s approach to treatment. Some examples:

• “Spirituality”
• “Those seeking growth and transformation”
• “Self-compassion”
• “Mind-body connection”

Some keywords may inspire you and help you better articulate what you’re looking for. Others may not. Keep an open mind, but also be realistic about your own goals and attitude.

You may also find that the language a particular therapist uses speaks to your own experience. For instance, if a particular therapist’s description of how it feels to suffer from clinical depression speaks to your own experience, that could be a sign they would be a good match.

Objective criteria

This includes availability, cost, designations required for health benefits, and location.

Vetting

Depending on which directory you’re using to learn more about a particular therapist, that therapist may or may not have been vetted. 

Vetting includes making sure therapists meet certain qualifications in terms of availability, response times, transparent pricing, and policies of diversity and inclusion. Research a therapist directory’s vetting process before using it to make a decision.

(Heads up: Every First Session therapist is thoroughly vetted.)

Take advantage of free consultations

A free consultation gives you the chance to test your personal fit with a therapist over a short, no-commitment conversation. You can also ask any questions not answered by a therapist’s profile page.

Word of advice: Don’t get bogged down with consultation calls. When interviewing potential therapists, only schedule one to three at a time, and make sure they’re spread over one week or more. Any more than that tends to lead to decision paralysis.

Finally, you don’t need to book a consultation before seeing a therapist. If you’re confident, based on what you’ve learned about them, that a therapist would be a good fit for you, you’re free to go ahead and book your first official session.

Stage 3: You’ve found a potential therapist and you’re ready for the next step

If you’re reached this stage, you’ve already identified the therapist that’s right for you, and you’re ready to start your journey.

Some tips to help you take the next step:

• If you find yourself really struggling to choose between more than one therapist, then whichever one you choose is going to be a good choice—so go ahead and book that first session

• There’s no such thing as therapist soulmates. If you’re always waiting for that one perfect therapist to come along, you’ll end up waiting forever. Statistically speaking, there are many therapists that would make a great fit. 

• If you’re having trouble making a decision, consider: Are you unsure about a particular therapist, or are you unsure about your ability to make the right choice?

• If you struggle to listen to your intuition or trust your own judgment—issues therapy can address—then the decision to schedule the first session with a therapist that feels right for you counts as progress.

Even before they’re met with a therapist, people usually feel better after booking their first therapy session. Taking concrete steps to address your mental health is empowering, and starts to build inertia that will help carry you along your therapy journey.

How can I tell if therapy is working?

First things first: Therapy offers you the rare opportunity to work towards something without worry about performance or achievement.

That something could be concrete mental health goals, or the general aim of improving your wellbeing. But an achievement-oriented mindset is more likely to hinder your progress than help it. And it may even feed into issues you’re trying to address—eg. a sense of inadequacy, or obsessive compulsive behaviour.

So, you don’t need to track your progress with an Excel spreadsheet in order to tell if therapy is working. But here’s what you can do:

• Journal. Keeping a journal of the insights and challenges you meet in your sessions creates a time capsule you can review later. Reading through entries that range over months or even years can give you a sense of how your outlook has changed with the help of therapy.

• Talking to loved ones. As you continue along your journey, your partner, your family, or your closest friends are likely to notice positive changes in your behaviour. Ask them what they notice. You may find you’re surprised at how far you’ve come.

Ready for the next step? Browse our directory to find the right therapist for you.

References:

1. Horvath A. O., Luborsky L. (1993). The role of the therapeutic alliance in psychotherapy. J. Consult. Clin. Psychol. 61, 561–573

2. Horvath A. O., Symonds B. D. (1991). Relation between working alliance and outcome in psychotherapy: a meta-analysis. J. Couns. Psychol. 38, 139–149

Publicly-funded and community mental health resources in Winnipeg:

• Crisis Services (Winnipeg Regional Health Authority) provides a list of numbers you can call in the event of a mental health emergency to receive immediate care
• The Mental Health & Wellness Resource Finder can help you find resources based on your specific needs.
• Community Mental Health Services (Winnipeg Regional Health Authority) offers community mental health resources based on your location.  
• Mental Health Info Guides at the Winnipeg Public Library provides a large collection of resources, both Winnipeg residents and all Manitobans.

Manitoba mental health resources

Major province-wide programs include:

• CMHA Manitoba and Winnipeg is the provincial branch of the Canadian Mental Health Association (CMHA), and provides a range of resources for Manitobans and residents of Winnipeg 
• Mental Health and Addictions is the Province’s hub for mental health resources, and includes crisis line numbers, news, and links to community grants and programs.
• Mental Health Education Resource Centre (MHERC) provides a library of mental health resources, plus free online workshops.