Therapy might feel unfamiliar—especially if seeking help for your mental health was looked down upon or considered as a taboo topic. If you’re new to Canada and considering your first session, you’re not alone. These 6 honest tips will help you feel more confident and less anxious as you begin.

Key Takeaways:

• Therapy in Canada is a safe, private, and normal part of mental wellness.
• You can choose a therapist who aligns with your cultural values.
• You don’t need the “right” words—just a willingness to show up.
• Feeling nervous or emotional in the first session is perfectly normal.
• Therapy is a process, not a quick fix.
• You deserve help, even if your struggles seem “small”.
  
  

  1. Therapy Is Normal—And Confidential

  Whether you’re dealing with culture shock, homesickness, or just trying to adjust, seeking support is seen as a strength. Your therapist is legally and ethically required to keep your information confidential. What you share stays private—unless there’s an immediate risk of harm. You can open up at your own pace, knowing you’re in a protected space.

  2. You Can Choose the Right Therapist for You

  Not every therapist will be the right fit—and that’s okay.

  As a newcomer, you might feel more comfortable with someone who understands your cultural or religious background, or who speaks your language. You might also prefer someone completely outside your culture for a fresh, unbiased perspective.

  Many therapists in Canada offer a free consultation call before you commit. Use this time to ask:

• Do you have experience working with newcomers or immigrants?
• Have you worked with clients from my cultural or religious background?
• What is your approach to therapy?
  

  Our therapists offer a free 15-minute consultation call, so you can get a feel for their style and decide if it’s a match. If it’s not, you’re free to try someone else. You’re never stuck.

  3. You Don’t Need to Have All the Words

  
  Worried that you won’t know what to say? That’s a common fear—especially for those who haven’t grown up talking openly about emotions. The good news? You don’t need to have your thoughts organized or your “issues” perfectly framed. The session isn’t an interview or an exam.

  It’s completely okay to start with:

• “I’m not sure how to begin.”
• “I just know I’ve been feeling overwhelmed.”
• “I’m new to this, and I don’t even know if I’m doing it right.”
  Your therapist will guide the conversation with warmth and patience. Think of them as a tour guide through your own thoughts—they’re not judging your pace or your stops.

  Also, if English isn’t your first language, that’s okay too. Take your time to find the right words. Some therapists speak other languages or use culturally sensitive language to bridge that gap. You can even say, “I’m trying to explain how I feel, but it’s easier in my language,” and the therapist will work with you to understand what you mean.

  4. It’s Okay to Feel Vulnerable

  Opening up to a new person—especially in a new country—can be emotional. You might feel nervous, exposed, or even unsure of whether you’re “doing it right.” All of that is completely normal. Therapists are trained to support discomfort, silence, confusion, or emotion. You won’t be judged for tearing up, not talking much, or laughing through your nerves. The first session is often about understanding your story, not solving everything. It’s a safe start.

  You might also like to read about homesickness before you start therapy
  
  

  5. Therapy Is a Journey—Not a Quick Fix

  One session won’t magically “fix” everything. And that’s okay. Therapy builds mental and emotional strength over time. Like working out at the gym, you’ll see progress with regular effort. Some clients go weekly, others bi-weekly or monthly—it’s up to you.

  What matters most is consistency and commitment to the process.

  6. You Deserve Help—No Matter Your Story

  If you’ve ever thought:

• “Others have it worse. Why am I complaining?”
• “I should be grateful I’m even here.”
• “My parents never had therapy. Why should I?”

   

  —You’re not alone. These thoughts are common in immigrant families. But the truth is: asking for help doesn’t make you weak. You don’t need a crisis to reach out. Being confused, overwhelmed, or even just curious is reason enough.

  Final Thoughts: Starting Therapy Is a Brave First Step

  Moving to Canada comes with huge changes. You’re navigating new rules, social dynamics, and personal identity shifts—all at once. Therapy can be a steady place to land during this time. Your background, accent, story, and emotions belong in that space. The first session may feel unfamiliar, but it’s also a powerful beginning.

  So, take a deep breath. You don’t have to be perfect. You just have to show up.

  And remember—help is here. And you deserve it.