Let’s talk about something that doesn’t get enough airtime: the dread of seeing your therapist at the grocery store.

Dum, dum, dummmmmmmm…

If you live in a small town like Georgetown, ON, and you’ve thought about starting therapy, you’ve probably had this thought at least once:

“What if I run into my therapist at Starbucks or WORSE, Shoppers Drugmart?

Do I say hi?

Do I pretend I don’t see her?

What if she’s buying something embarrassing?

What if I AM?!”

First of all, deep breath. You’re not alone in this. The idea of seeking therapy in your own town can feel weird, especially when the town is small enough that running into someone you know is pretty much inevitable.

But here’s the thing—just because your therapist happens to live or work in your area doesn’t mean therapy can’t be safe, comfortable, and, dare I say, enjoyable (okay, maybe “enjoyable” is a stretch, but you get my point).

So, let’s discuss this fear of “being seen” in therapy, why it’s totally normal, and how to get past it.

Why Does It Feel So Awkward!?!?!?

The fear of seeing a therapist in your own town usually boils down to a few things:

You worry about people knowing you’re in therapy.
Maybe you’re afraid of judgment or gossip. Small towns have a reputation for everyone knowing everyone’s business, and while that’s sometimes charming (hello, neighbor who always remembers your coffee order), it can also be intimidating when it comes to personal matters.

You don’t want to run into your therapist in “real life.”
There’s something about seeing your therapist outside of their office that feels like spotting your teacher at the mall when you were a kid. Like… what are you doing here?! Aren’t you supposed to exist only in therapy world?

It feels vulnerable.
Therapy is an intimate process. You’re sharing your deepest thoughts, fears, and possibly some unsightly crying moments (no judgements here, I too am an ugly crier). The idea of seeing the person who witnesses all of that while you’re just out living your life (probably in sweatpants) can feel a little too exposed.

What If I Run Into My Therapist in Public?

Here’s the good news: therapists are trained for this. We know that running into a client is a possibility, and we follow ethical guidelines to handle it professionally.

So, with that said, here is what you can expect:

• We won’t say hi unless you do first. Therapists keep things confidential—even your existence as a client. So if you see me in line at the bakery and I don’t acknowledge you, I promise I’m not ignoring you. I’m just respecting your privacy.
• If you do say hi, we’ll keep it casual. A simple “Hey, how’s it going?” is usually the extent of the conversation. No one’s going to start analyzing your childhood wounds between the dairy and produce aisles.
• We won’t discuss anything therapy-related. Even if you bring it up, I’ll probably steer the conversation to neutral territory. (Also, I promise I won’t give you a concerned therapist-y look if I see you stocking up on wine and chocolate. Live your life!)

How to Get Comfortable with Therapy in Your Own Town

If the fear of small-town therapy is keeping you from getting the support you need, here are a few strategies to help you push through:

1. Normalize It in Your Own Mind

Therapy is healthcare. If you wouldn’t be embarrassed about seeing your doctor, dentist, or physiotherapist in town, why should therapy be any different? Everyone has struggles. The fact that you’re willing to work through yours is actually badass.

2. Remember That Confidentiality Is a Big Deal

Therapists are bound by STRICT confidentiality rules. We’re not out here chatting about our clients at the local coffee shop. Your privacy is always a top priority, and that includes how we interact in public.

3. Consider Remote Therapy

If the idea of running into a therapist in town still feels like too much, remote therapy might be the perfect solution.

Lucky for you, that’s exactly how I work! You can be curled up on your couch in comfy clothes, talking about your feelings without ever leaving your house. (Bonus: No awkward grocery store run-ins!)

4. Have a Game Plan for Public Encounters

If you’re worried about running into your therapist, decide ahead of time what you’re comfortable with.

Want to say hi?

Go for it!

Prefer to pretend you don’t see each other? That’s totally fine, too. Either way, your therapist will follow your lead.

5. Remind Yourself Why You’re Doing This

At the end of the day, therapy is for you. If you find fear of judgment is holding you back, it’s worth gently reminding yourself that your well-being matters more than other people’s opinions (and you know what they say about opinions am I right?!?!).

The people who truly care about you will support your growth and want the absolute best for you. Those are the people that deserve to sit at your table and be a part of your life.

Final Thoughts from a Small Town Therapist

Yes, therapy in a small town like Georgetown can feel intimidating at first. But trust me when I say that your mental and emotional health is absolutely worth taking the time and prioritizing yourself. Even if that means we risk running into each other at Metro.

And if you’re still on the fence? Remote therapy is always an option. You can get the support you need without even leaving your house—no small-town awkwardness required.

So take the leap, get the support you deserve, and if we do happen to run into each other in public… I promise I won’t judge your shopping cart. 😉

You deserve this,