Frequently Asked Questions

We specialize in solution-oriented therapy, meaning we focus on helping you identify challenges, develop a plan, and take action toward meaningful change. We use research-backed therapeutic modalities like Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), or Solution-Focused Brief Therapy (SFBT)—our therapists are trained in a variety of approaches and will work with you to find the therapeutic modality best suited to your needs. Our goal is to adapt therapy to you, not the other way around.
We don’t give you the same cookie cutter response you’ll find elsewhere online. Research shows that therapy is typically beneficial to those dedicated to the process.
Our advice? Do your research on overcoming what you're facing. Try searching Google or asking ChatGPT something like:
➡️ "How to overcome anxiety as a 27-year-old?"
Typically, you’ll see therapy listed as an option, along with specific therapeutic approaches like CBT or mindfulness-based strategies. These are the same evidence-based approaches we use, but we also focus on real-life behavioral changes to maximize your success. Therapy isn’t just about talking—it’s about learning skills that actually work.
Your first session is about understanding your needs and setting a plan. We’ll talk about your goals, what’s been challenging you, and how therapy can help. From there, we’ll work together to find a modality and strategy that fits your personal situation so you can start seeing results as quickly as possible.
There’s no one-size-fits-all answer. Some people see progress in a few sessions, while others prefer longer-term support. Our solution-oriented approach means we focus on helping you make progress as efficiently as possible, while ensuring you feel supported along the way.
Don’t forget our mantra: Helping our clients no-longer need us.
Yes! We are a fully virtual clinic, offering therapy sessions online so you can access support conveniently from home.
Our therapists use proven, evidence-based modalities and tailor them to your unique needs. We don’t just apply a single method—we help you find the right combination of strategies that will work for you. Therapy should be practical, effective, and personalized, and that’s what we aim to provide.

No! Therapy isn’t just for crises—it’s for anyone who wants to improve their mental well-being, gain clarity, or build healthier habits. Some clients come in for stress management, self-improvement, or better work-life balance. Others come in because they’re struggling with anxiety, depression, confidence issues, trauma or relationship challenges.
Not all therapy experiences are the same. For example, one client may have tried Cognitive Behavioral Therapy (CBT) with one therapist and found it unhelpful, but later discovered that Dialectical Behavior Therapy (DBT) or Acceptance and Commitment Therapy (ACT) worked better for them.
At SolutionFirst Therapy, we focus on matching you with the right approach—because finding the right therapeutic fit can make all the difference. If something hasn’t worked in the past, we’ll explore different modalities and techniques to find what works best for you.
(And No – we don’t expect you to know what modality works best for you. We will take care of that for you 😊)
Session fees range from $85 to $200 per hour, depending on the therapist’s experience level.
Coverage depends on the insurance plan. We can provide detailed receipts for insurance reimbursement. We recommend checking with your insurance provider to confirm coverage.
Booking is simple! Click here to email us and we’ll help you set up an appointment. You can call or text us as well at 647-765-5624.
We require 24 hours’ notice for cancellations or rescheduling. Late cancellations may be subject to a fee, as this helps us manage availability for all clients.