Thinking About Therapy? Here Are Things to Consider and Ask During Your Consultation

Have you been considering therapy… but unsure where to start? Or maybe you’ve tried before and it didn’t quite feel like the right fit.

Therapy looks different for everyone.

Just like you might try a few hairstylists, switch mechanics, or shop at different grocery stores… finding the right therapist can take a couple of tries.

Let’s not use that as a reason to give up. It’s normal that the first fit might not be the best one.

A consultation is your opportunity to explore fit—not just availability.

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Here are a few things to consider (and ask):

1. Does identity matter to you?

This could include race, gender, faith, or cultural background. For some, it’s important to feel understood without having to over-explain. For others, it may not be a priority. There’s no right or wrong here—just what feels supportive for you.

2. What is their approach or technique?

Some therapists use specific methods or treatment models. Others take a more eclectic approach.

If you’re looking for something specific, ask:

• What approaches do you use?

• How do you typically work with clients?

  
  

This helps you understand how sessions may feel.

3. Do they have experience with what you’re (the client) going through?

You can ask:

• Have you worked with clients dealing with [your concern]?

• What does that work typically look like?

4. What happens between sessions?

Do they offer tools, reflections, or things to practice in real life? Some people want structured support outside of sessions. Others prefer to process only during sessions.

What works best for you?

5. Does their availability align with your life?

Ask about:

• Appointment times

• Frequency of sessions

• Flexibility if your schedule changes

Consistency plays a big role in progress.

6. Virtual or in-person?

Think about what helps you show up best. Is it the convenience of virtual? Or the presence of being in a room with someone?

7. Insurance or private pay?

Be clear on:

• Do they accept your insurance?

• What are the out-of-pocket costs?

8. What do you need for therapy to feel successful?

Before you begin, consider:

• What am I hoping to get out of this?

• What would make this feel worth it for me?

And communicate that.

9. Be honest about why you’re coming

It might feel easier to hold back at first—but honesty saves time and money.

Early in my career, I worked with someone who wasn’t fully open about what brought them in.During our initial session, we realized I wasn’t able to provide the support she truly needed.

It ended up costing her time and money.

Final Thought

Consultations are for both you, the client, and the therapist. I encourage you to take full advantage of that time. If, for any reason, the therapist isn't a goodfit, don't give up. Take the above questions and what you learned with you into your next step. It may take a couple of tries to find tbe best fit.