Questions to Ask Before Choosing a Therapist: A Free Consultation Guide
When you’re considering how to choose the right therapist for your needs, you’ll often see that many providers offer a free initial therapy consultation. This consultation is typically a 15–20 minute phone call designed to help you and the therapist determine whether working together would be a good fit. It’s an opportunity to ask targeted questions, understand the therapist’s approach, and clarify logistics such as scheduling, fees, and next steps in therapy.
While it can feel uncomfortable to “interview” a therapist, asking questions during a free consultation is one of the most important steps in finding a provider who aligns with your goals, preferences, and values.
What Is A Free Therapy Phone Consultation?
A free therapy consultation is a brief phone or video call where you can:
Learn about the therapist’s specialties and experience
Understand their therapeutic approach
Ask practical questions about availability, cost, and policies
Decide whether you feel comfortable moving forward
Top Questions To Ask Your Therapist
“What are your specialties or areas of expertise?”
Most therapists treat a range of concerns, but many specialize in specific areas. Ask about:
Experience with your specific concern (e.g., trauma, anxiety, racial stress, life transitions)
Advanced training or certifications
Populations they most often work with
This helps ensure the therapist has relevant experience for your needs.
“What’s your approach to therapy?”
A therapist’s approach may be different from their theoretical orientation. While it may be helpful to know what theory they operate off of (think, cognitive behavioral therapy or psychoanalytic, for example), it may be helpful to understand what their process looks like, too!
Helpful clarifications:
What early sessions look like (structured vs. open-ended)
Focus on coping skills vs. emotional processing
Pace of treatment and goal-setting style
Understanding this helps you know what to expect and whether it aligns with your preferences.
“How often are your appointments?”
Therapy is a commitment and you want to make sure you understand what you’re committing to before getting started. Therapy appointment frequency may vary based on need and availability.
Ask about:
Weekly vs. biweekly sessions
Evening or weekend availability if that’s what you need
Flexibility if your schedule changes vs. standing or recurring appointment times
Therapy works best when it fits realistically into your life.
“What are your payment options?”
Financial clarity upfront prevents surprises later.
Be sure to ask:
Do you accept my insurance (in-network vs. out-of-network)?
Session fees if paying privately
Intake session cost (if different)
Accepted payment methods
HSA/FSA eligibility
Check out more about paying for therapy by clicking here.
“What is your cancellation policy?”
Knowing this in advance helps you plan responsibly.
Clarify:
Amount of notice required for cancellations
Fees for late cancellations or no-shows
Policies for late arrivals
Why These Questions Matter
Sometimes, finding the right therapist means ‘shopping around a bit’ to find someone who meets your needs best!
Asking thoughtful questions during a free therapy consultation allows you to actively vet whether a therapist is the right fit for you. Taking this step can help you feel safer, more understood, and confident that your therapist has the experience and approach to meet your needs. When you begin therapy knowing you’ve chosen a provider intentionally, it can support stronger engagement and a more grounded start to your healing journey.
Remember, your future therapist will probably ask you questions too during this consultation! Don’t worry, this serves the same purpose – the therapist wants to ensure that they will be able to meet the expectations you have for a therapist!
If you’re early in your therapy journey and want to feel more prepared, read more of our Therapy 101 section which includes additional articles designed to help you understand the therapy process, know what to expect, and make informed decisions as you get started.