Most therapists offer some sort of free initial consultation as part of their intake process. For myself, this is a 20-30 minute phone call in which I ask potential clients more about what they’re looking for, tell them about how I work, and overall see if we would be a good fit.

Here are some things to reflect on and that you can ask the therapist:

What is their style? Do they offer specific and tangible feedback or do they prefer to remain neutral? Do they have a structured approach or are sessions open-ended? Are they directive or do they offer more of a listening space?
What modalities do they draw from? Specific certification isn’t that important, but there is a vast difference between traditional styles (psychodynamic, Freudian, etc.), cognitive styles (CBT, changing thoughts, etc.), somatic styles (feeling into your body, tapping, EFT, etc.), and so on. Other styles are more skills-based and behavior-oriented, like DBT.
What does a session with them look like?
Do you want homework/exercises to do between sessions?
Do they have experience working with people like you, or who are facing similar challenges?
How frequently would you like to have therapy? Weekly is standard, although due to a variety of factors I have many clients who I see every other week.
What is their full fee? Do they offer any sliding scale spots? It never hurts to ask.
If your insurance reimburses you for out-of-network care, can this therapist offer you a super-bill? This is an itemized receipt that you would submit to your insurance for reimbursement.

Most of all, just feel them out during the call. Is this somebody that you can imagine trusting and opening up to? A client once said they chose me because they thought I looked like somebody they could cry in front of, which I took as a compliment. Research shows that the strength of your relationship with your therapist is the most important factor in whether or not therapy will work.

If you’re not sure, let them know you’d like some time to think about it. Even if you decide to schedule a first appointment with them, you’re never locked in. Sometimes after a handful of sessions the connection you’d hoped for doesn’t materialize, and that’s okay too. Especially if you haven’t had therapy before, you’re simply learning more about yourself and what kind of support you need.

That’s all for now on this topic. I hope this series was helpful for you, and best of luck in your search.

Check out the other posts in this series, “How Do You Find a Therapist?”