9 Questions To Ask A Therapist During Your First Session Together

By: William Drake

Updated September 09, 2021

Medically Reviewed By: Lauren Guilbeault

Scheduling your first therapist appointment can be difficult, but is often an important first step in personal growth and recovery. Whether you deal with anxiety, depression, substance abuse, or anything else, a licensed mental health professional will help. However, you may have some trepidation over what will happen at your first appointment. This article will cover some helpful questions to consider for your first session.

What to Expect in Your First Session

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Just like a physical exam, you should come in ready to have an open and frank discussion with your therapist. In your first meeting, your therapist will need to assess you, which will eventually lead to a diagnosis and treatment plan. To do this, they need to get as much information as they can related to your particular circumstances and needs. Keep in mind, most everything disclosed will be confidential.

While that may or may not make it easier to open up, your therapist has been trained to know what questions to ask and when to listen. It can feel like a casual conversation, sprinkled with personal information that leads to a diagnosis and treatment plan. It’s important to be honest so that your therapist has an accurate understanding of you, and can therefore provide you with the most beneficial treatment approach.

Pre-Session Research – What Should I Already Know?

It’s common to feel nervous before your first therapy appointment, but you’ll likely find it much more laid back, calm, and less intensive than you originally anticipated.

Finding a therapist doesn’t usually require a ton of research, but there are some necessary questions to ask before making your selection. Are they licensed and certified? What is their specialty? What insurance do they accept? Most of these questions can be answered by the administrative staff or the therapist directly.

Nine Questions to Ask a Therapist Before Your First Session

Many of these questions will be more of a discussion than a direct answer.

  1. How often are we meeting?

It’s important to know your availability and time commitment. Depending on your situation, your therapist may want to meet anywhere from three times a week to once a month. The first session will help determine how often your therapist feels you should meet. This number may change as the weeks go on and can either lessen or increase, but it’s good to establish and understand the starting point. sessions or can be there for a much longer term. While it may be hard to gauge initially, it’s still an important question to ask.

  1. How long will therapy last?

Depending on the mental health issue and individual circumstances, a patient can come in for merely a few sessions or can continue sessions long-term. While it may be hard to gauge initially, it’s still an important question to ask.

  1. What resources are available outside of therapy?

This question is more specific to your particular mental health condition, but it’s still important to know. Outside of the therapy sessions, is your therapist available by email or phone for emergencies or questions? Are there any hotlines that you can or should keep on hand?

  1. What is the patient confidentiality policy?

Your therapist shouldgive you this information during your first session, but it’s important to ask. Talking about it directlyhelps create a trustworthy space.

  1. What kind of therapy does your therapist practice?

There are many different approaches to therapy – psychodynamic therapy, which involves delving into past experiences; cognitive behavioral therapy (CBT), which involves examining thought and behavior patterns; art therapy, which explores how the creative centers of the mind influence mental health; and a host of other approaches. Many therapists combine various methods. It’s a good idea to ask the therapist how they work before scheduling an appointment to get a sense of whether or not it’s right for you.

  1. How is the office run?

How can you book appointments, and what happens if you’re running late or need to cancel or reschedule? What are the office hours?

  1. What can I expect to happen in my sessions?

Having a structure may or may not help, but setting expectations for what this hour of your life will entail is useful to know and may help curb any anxiety or uncertainty that you might be feeling.

  1. If you’re doing family or couples therapy, are you going to be in sessions alone or always with your family? How will that work?
  2. What will progress look like?

Therapy won’t fix everything overnight. It’s a process and a journey, and because it may happen in small increments, it can sometimes feel like it might not be working, especially if you’re viewing it as a patient. Ask your therapist what progress can look like. Discuss milestones to gauge that progress. Maybe a month in, reevaluate answers that you gave at the first session and see how far you’ve come. It can be encouraging for the process and allow you to see the benefits of your work.

After this conversation, you and your therapist can then choose your goals and develop a plan to achieve them. It’s important to remember that some therapists are not a good fit, and if you feel like this is the case, feel free to speak with someone else. You know yourself the best, and having a good therapist that you feel comfortable with will only help in the long run.

Online Therapy May Help

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Scheduling that first appointment can feel intimidating, but taking the first step to therapy is truly a victory, and it doesn’t have to be unpleasant. In fact, studies have found online therapy to be just as effective as in-person counseling, including online cognitive behavioral therapy to address conditions like depression, anxiety, substance abuse, and obsessive compulsive disorder, among others. Moreover, while online therapy and in-person therapy were found to be just as effective during depression treatment,people utilizing in-persontherapy experienced notably worsened depression symptoms within three months of ending therapy, while those in the study who engaged in online therapy did not.

Online therapy has many advantages, includingpotentially reducing the anxiety experienced in face-to-face interactions, and the hassles involved with finding the right therapist. Additionally, so long as you have internet access, BetterHelp is at your disposal anytime, anywhere, without you needing to even leave the house. In rural areas where the nearest licensed therapist may be hours away, online therapy is of particular benefit. Read reviews below for some BetterHelp therapists who will make your first appointment comfortable and convenient for you.


“Aaron is a fantastic counsellor. He listens, appreciates and understands and every advice and task he gives me to do is very personal and specific to me and my needs. He makes me feel comfortable and relaxed and I feel completely comfortable opening up to him.”

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“I was skeptical of BetterHelp and therapy in general. After my first call with Dr. Cox Lance I knew I made the right choice. She was patient and listened to my problems. She helped me identify my goals and ways to change my perspective on problems and annoyances I faced. Strongly recommend.”


Considering the questions discussed in this article is important preliminary work. Now it’s time to take this information and schedule your first appointment. The best is ahead! Take the first step.


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