Questions To Ask A Therapist During Your First Session To Support Your Mental Health Journey

Making the decision to start working with a new therapist is a positive action for your mental health, whether you are treating depression, anxiety, or another issue. However, the prospect of attending your first therapy session can be intimidating or may make you feel nervous. Asking your prospective therapist the following questions during your first therapy session is one way to feel more at ease, because they can prompt a conversation that can give you more information about what to expect from your therapeutic journey and what coverage to expect from your insurance company. This article will offer some guidance as you begin your journey.

What to expect from your first therapy session

In your first therapy session, you'll typically complete initial paperwork, which may include answering basic therapy questions about your family history and personal health. From there, the provider is likely to ask you questions regarding psychology, like why you’re seeking therapy at this time and what you hope to get out of it. Counselors may inquire about some of the challenges you’re currently facing, such as anxiety, so they can have a better understanding of how to guide the initial and potential future sessions. For some, it may feel a bit awkward to open up at first, and it will likely take some time to build a strong sense of trust between you during the therapy process. However, it’s important to develop a good therapeutic relationship with your therapist over time, no matter which type of therapy you’re interested in, and it is important to make sure they are a good fit for treating you.

You deserve to get appropriate, professional psychology treatment with a trained therapist for the challenges you may be facing, so don’t worry if it takes you a few tries to find the provider practicing therapy who suits you best. Also, check with your insurance provider to make sure that they cover the therapy.

Questions you might ask your first therapist

Going in with some open-ended questions to ask your therapist about their background, your situation, or the process can help you feel more in control and less nervous. Plus, by answering some basic questions in your first meeting, your therapist may be able to assuage some of your concerns and help you feel more at ease. You might be curious about what your therapist requires on your part for the therapy process, or you might ask if they work with your insurance even if they are out of network. You might wonder if they are allowed to prescribe medication. You might want to know about their cancellation policy. Asking questions can help you determine if they are a good fit. You might have some questions already in mind for the therapist that you’d like to bring up, or you can consider asking some or all of the common questions we’ve listed in this article below.

How long have you been practicing?

This is just one of several different questions you could ask a mental health provider or therapist about their background. Learning about their training, certifications, and experience can help you feel more confident in their ability to support you. You might ask how many years counselors have been practicing, which master's or doctoral degree they hold and from where, what types of clients, situations, and/or disorders (e.g., bipolar disorder) they might specialize in, what sort of process they use for treating patients, how they measure progress with their clients, whether they are allowed to prescribe medication, etc. Remember that it’s best to only meet with qualified, licensed mental health counselors, such as a licensed mental health counselor, licensed marriage counselor, or nurse practitioner, so it may not be the right choice if you find out that your provider does not hold the appropriate licensing for your state. Most therapists will have the necessary credentials to offer quality care.

How often should we meet?

Your therapist may need more information before they answer this question, because it depends on your unique situation and why you’re seeking therapy. However, they can give you an initial recommendation and potentially revise it after a few sessions of learning more about you. Counselors may suggest once a week, once a month, or really any other cadence that they think is best. From there, you’ll get to decide on the best frequency for you based on your needs, finances, schedule, and other life factors. Your budget may be a factor in how often you see your therapist as well. If you’re not sure whether therapy can fit into your budget, you might ask your therapist whether they offer a sliding scale payment system, in which payments may vary depending on your income. You might also want to ask about their cancellation policy.

What therapy methodologies do you use for mental health treatment?

There are a wide variety of different therapy methodologies that counselors use, each with a different approach and purpose. Asking your potential therapist which ones they specialize in and have more experience in can be enlightening. For example, they might say cognitive behavioral therapy (CBT), which is a widely used and highly effective method for a variety of mental health issues and situations. 

If you’re looking for someone who practices a specific type, such as exposure therapy for phobias, family therapist for relationship issues, or mental health treatment for conditions like child abuse, asking your potential therapist about how much experience they have with that type can give you the information you may need to decide if they’re a good therapist for you. These different types of therapy questions can help you assess or identify whether your therapist may be the right fit to help you address any issues you may be experiencing. Therapy modalities are separate from any medication that a psychiatrist may prescribe. 

If you or a loved one is experiencing abuse, contact the Domestic Violence Hotline at 1-800-799-SAFE (7233). Support is available 24/7.

Can you help me achieve my goals?

Speaking openly about what you want to get from therapy can be extremely helpful to the mental health provider you’re meeting with. Your goals for therapy should be personal and specific to you—but other than that, they can be anything. For example, you might wish to build self-esteem, improve your communication skills, learn coping mechanisms for handling your emotions, or uncover strategies for speaking up for your needs. You might want help being more confident at work, more assertive in relationships, or more engaged with your family. Counselors are trained to support clients in these areas, and your therapist should be aware of your goals and how you’d like to measure progress.

It may be helpful to spend some time before your initial consultation thinking about what you want out of therapy, and perhaps even jotting down a few ideas. Then, you can explore them with your therapist and see what they say. They may manage your expectations for what therapeutic treatment can provide, refer you to someone else with more experience, such as a psychiatrist who can prescribe medication, or let you know what the road toward achieving these goals may look like through therapy with them.

Do you think this is a good fit?

You may ask this question at the end of your first session, or after a few sessions, as part of the therapeutic process. The idea isn’t to find out whether your therapist likes you on a personal level, but to ascertain whether they think they’re the right provider for you. In some cases, unique topics or situations, such as sexual orientation, may come up that a particular therapist isn’t equipped to handle or treat. Or, they may feel you’d simply be better served by other therapists with a different specialty or more specific experience in the areas where you need support. If they do refer you to someone else, this isn’t a bad sign; in fact, it means they’re committed to making sure you get the best care possible. Many of the questions therapists ask during your first session are meant to determine whether they can offer you the care you deserve.

Can counseling accommodate my needs?

In general, therapy will be more effective for you if you feel comfortable with your therapist and comfortable in the therapy environment, especially during a typical session. If there are any accommodations you might need or benefit from, you can ask about these during or before the first session. For instance, some people might prefer to meet virtually instead of in person—more on this below. If there’s anything else you can think of that might make you feel more at ease during your sessions, letting your therapist know early on can help them practice therapy more effectively. Also, ask them if they work with your insurance provider or insurance company, even if they are out of network.

Choosing between online and in-person therapy

While talk therapy used to be conducted exclusively in person in a brick-and-mortar office, it’s now being widely offered online as well. Even family therapy and group therapy are often offered online now. Research suggests that both in-person and online therapy can offer similar benefits in most situations and have the same effectiveness, whether you are experiencing anxiety, depression, or another issue, so you can generally choose the method that feels best for you. For example, if you’re having trouble locating a provider in your area who has the experience or expertise you’re looking for, you can choose from a broader pool of counselors online. In addition, while some people find it comforting to meet with a therapist in person, others find it nerve wracking and prefer to speak with them online from the comfort of their own home. It typically all comes down to personal preference and convenience. You can find a licensed marriage counselor or another type of counselor for therapy offered both in person and online. An insurance provider or insurance company may cover both types of therapy, sometimes even if they are out of network.

If you’re interested in trying virtual therapy, a platform like BetterHelp is one option to consider. First, you’ll be asked to fill out a brief questionnaire about your needs and preferences. Next, you’ll be matched with a licensed therapist in a matter of days. Then, you’ll be able to meet with them via phone, video call, and/or online chat to address the challenges you may be facing.