Reaching out to a therapist for the first time can feel like a big step. Many therapists, including me, offer a short, free consultation call so you can ask questions and get a feel for working together before committing to anything.
Fifteen minutes goes fast, so it helps to know what you’d like to find out. Here are some things to consider in that conversation.
Before the call
You don’t need to have everything figured out or feel that you need to share everything that’s going on. The call isn’t intended to be a time to go into all the details, but it can be helpful to have a general sense of what’s bringing you in, whether that’s stress, anxiety, a life transition, relationship difficulties, or something else. You might also find it helpful to think about what you’re hoping to get out of therapy, although you don’t need to have specific goals in mind.
Ask about their approach
- How do you usually work with someone dealing with what I’m facing? You’re listening for an answer that is clear, understandable, and relevant to what you’re looking for help with, rather than vague therapy terminology. A good therapist should be able to explain, in everyday language, how they might approach your concerns and what working together could look like. This helps demonstrate that they understand what you’re seeking support with and have a thoughtful approach to helping you.
- What approach do you follow? Different therapists use different approaches, such as CBT, ACT, or Narrative Therapy. You can ask them which approaches they use, why they use them, and how these might help with what you’re experiencing. It’s important that the therapist can explain their approach in a way that makes sense to you and that you feel comfortable with how they work.
- What does a typical session look like? Some therapists take a more structured approach, with specific exercises or activities, while others offer a more open-ended space to talk and explore what’s on your mind. Neither approach is necessarily better than the other. It’s about finding a style that feels comfortable and works well for you.
Practical questions
- What are your fees, and do you offer a sliding scale? Ask about session costs, payment options, and cancellation policies so you know what to expect. A sliding scale means a therapist may adjust their fees based on your financial circumstances, making therapy more affordable for those who might otherwise find the cost difficult to manage.
- Is therapy covered by my benefits? Many extended health plans may cover services provided by Registered Psychotherapists, but coverage varies between plans. It’s worth checking with your provider to confirm what’s included.
- What is your availability? Ask about available appointment times, potential waitlists, and whether sessions are offered in person, online, or both. You might also ask how frequently they typically recommend meeting, particularly if you’re hoping to attend therapy regularly.
- What can I expect regarding confidentiality? Therapy is a private and confidential space, but there are some legal and professional exceptions. You can ask how your information is protected and under what circumstances a therapist may need to share information. A good therapist should be comfortable explaining these limits.
What to notice during the call
The answers matter, but so does how the conversation feels.
- Did you feel listened to or rushed?
- Did they explain things clearly and answer your questions directly?
- Did you feel at ease, even a little?
- Did they seem to have experience with what you’re dealing with?
- Did you feel comfortable with their communication style?
Trust your instincts. Research consistently shows that the relationship between you and your therapist matters a great deal, so “good fit” is a legitimate reason to choose one therapist over another.
It’s okay to say no
If something doesn’t feel right, it’s fine to keep looking. A good therapist will understand, and may even suggest someone better suited to your needs.
Ready to talk?
If you’re considering therapy in Peterborough, I offer a free 15-minute consultation. Book a consultation to ask your questions and see if we’re a good fit.
Written by: Matthew Walmsley (Registered Psychotherapist, Qualifying)