First Therapy Consultation? What to Expect and Questions to Ask

Feeling nervous about your first therapy consultation? You’re not alone. Whether this is your first time exploring therapy or you’re returning after a break—welcome. Taking this step is a big deal, and it’s completely normal to feel unsure about what to expect.

Let’s break it down together so you walk into your consultation feeling prepared, confident, and ready to take the next step.

Think of Your Consultation as a “Meet and Greet”

A therapy consultation is usually 15–20 minutes and serves as an introduction. It’s not a full therapy session, but rather a chance for your therapist to share how they work, answer your questions, and get to know what brings you to therapy.

The most important question you’ll likely hear is:
“What brought you to therapy?”

You don’t need to have a perfect answer—just sharing a little about your current struggles, hopes, or what you’re looking for is enough. This helps your therapist understand your needs and whether it feels like a good fit for both of you.

Helpful Questions to Ask Your Therapist

Sometimes when you’re put on the spot and asked, “Do you have any questions?” it can feel a little intimidating (I’ll admit, it reminds me of job interviews). To help you feel prepared, here are a few questions you can keep in your back pocket:

1. What is the flow of your sessions?

   • Is it more free-flowing, or do you typically follow a structure?

2. What happens if I don’t have much to talk about one week?

   • Should I cancel, or do you prepare exercises and tools that align with my goals?

3. How do we decide on therapy goals?

   • Is it a collaborative process, or do you set goals based on what I share?

4. What modality do you use?

   • Modality is the framework or approach therapists use to guide sessions. For example, Cognitive Behavioral Therapy (CBT) focuses on the present and helps you see how your thoughts, feelings, and behaviors are connected.

5. How much does therapy cost?

   • Don’t be afraid to ask about pricing, sliding scales, or insurance options.

6. How does scheduling work?

   • Do we meet on the same day and time each week, or do we schedule session by session?

7. Are you licensed in my state?

   • This also matters if you plan to move or travel. For example, if your therapist is licensed in Texas and you spend the summer in Arizona, they may not be able to see you virtually due to state laws.

Be Honest About Your Past Experiences

Even during a consultation, it’s helpful to share any past therapy experiences—good or bad. For example:

• “It’s hard for me to open up at first, but I want to because I know it will help me feel better.”

• “In the past, my therapist did ___ and it made me uncomfortable.”

This gives your therapist a clearer picture of how to support you and what to avoid so that your time in therapy feels safe and helpful. Remember, therapy is a partnership; your voice matters from the very beginning.

Final Thoughts

A consultation is not about solving everything in 15 minutes. Instead, it’s about starting a conversation, asking questions, and deciding if this therapist is the right person to support you.

You’ve already taken the hardest step, choosing to show up. Everything else, we figure out together.

And remember, this consultation isn’t the end, but the beginning of your journey toward growth, healing, and lasting change.

Ready to take the next step?
If you’re considering therapy and want to see if we’re a good fit, I’d love to meet you. Click here to schedule your free consultation and let’s begin this journey together.