Questions to Ask in Your First Therapy Session (And What to Listen For)
If you're searching for a therapist or curious about starting therapy, you're in the right spot. As a therapist, I often hear from prospective clients, "I heard therapy would be good for me, so I decided to meet with you." We love that you're here! And we want to make sure the therapeutic relationship matches your needs and supports your goals. Let's talk through some helpful questions to make that happen.
What therapeutic modalities do you use?
The modalities a therapist uses typically inform how they show up in session. If a therapist says CBT or DBT, for example, that therapist is likely coping skills focused and will offer a lot of skills and techniques to help you. If your therapist says something like narrative, relational, or existential, you are more likely going to explore your history, relational needs, and the root causes of your concerns. Don't be afraid to ask what that modality means. Or check out my next article giving the 411 on common therapeutic modalities.
Do you take my insurance?
While hopefully you and your therapist have discussed this prior to the session, this is always such an important question. Your therapist can typically provide an estimation of benefits based on what your insurance coverage for therapy is likely to cost. In Illinois, many therapists accept plans like BCBS PPO or Aetna PPO, but coverage varies. Some therapists even offer out of network benefits or sliding scale fees for services.
How does a typical therapy session with you run?
An individual therapy session is typically 50 to 55 minutes in length. Some therapists are more structured, offer homework, or are more direct in their guidance. Some go more with the flow and are more inquisitive than direct. This may give you an idea of whether this therapist may be a good fit based on what you're looking for. Not all therapists are the same or practice the same way, so it's helpful to know or get curious about what may benefit you.
What populations do you tend to work with?
Basically, does this therapist work with folks like you? Some therapists work with many different types of individuals and are more generalists. Others specialize in specific areas like ADHD, trauma, LGBTQIA+ affirming care, or life transitions. If you are hoping to work on a specific topic, it can be helpful to find someone with experience in that area.
How do we know that therapy is helping?
We want our therapy to be fruitful! Does this therapist have certain goals they are looking for you to meet? What signs should you look out for that may indicate therapy is helpful? This answer can give you further insight into the ways the therapist tracks progress and how you can understand the benefits of committing to therapy.
Now, as a therapist myself, I have to say in all caps, THERAPY PROGRESS IS NOT ALWAYS LINEAR!
This is a guideline of questions for the therapy progress, but this work has so many factors. Other things can negatively impact your mental health unexpectedly, and the work may feel more difficult. Life challenges can and will come up that change the focus of therapy or the current progress. That is SO normal. Be gentle with the work you're doing and talk to your therapist about how you feel progress is going. Don't be afraid to ask questions and always trust your intuition.
Ready to get started? At Rewrite Therapy Co., we offer free 15-minute consultations so you can ask these questions before committing to a first session. Reach out today.
Written by Savannah Mudd, MEd, LCPC, NCC | Therapist at Rewrite Therapy Co.
Savannah specializes in women's issues, self-esteem, and relationship support. She works with over-functioning perfectionists, people-pleasers, and those recovering from narcissistic relationships or navigating major life transitions. Her approach is relational and trauma-informed, integrating IFS, narrative therapy, and somatic experiencing. She sees clients virtually throughout Illinois.