A cartoon therapist in session with a client on a couch.

Finding a therapist can be challenging. And finding the right therapist can seem really difficult, especially if it's your first time.

You may be wondering:

  • How do I figure out if a therapist is right for me?

  • What questions should I ask?

  • I don't want to waste weeks or months if they turn out to be a bad match.

If this resonates with you, grab a pen and paper and start writing down some starter questions.

Begin With Your Goals

Before finding a therapist, it's important to know what you want to get out of counseling sessions.

Ask yourself:

  • What do I hope to gain from therapy?

  • What am I focusing on?

  • What problems do I want to work on?

Take some time to reflect and write down your goals.

Example: With the help of a therapist/counsellor, I'd like to overcome my sleep problems, cope with stress from work, or improve my relationships.

Byte Author Uploaded Image Photo by Marcos Paulo Prado on Unsplash


Which of these questions would help you reflect on your goals for therapy? Select all that apply:

Research Online

Flaticon Icon

Before calling or having a face-to-face initial consultation with a potential therapist, check out their website and get as much information on:

  • Qualifications: What is their educational background?

  • Services: What kind of therapy do they offer? What is their specialty? Do they offer virtual sessions?

  • Insurance: Do they accept insurance?

  • Cost: How much do they charge per session?

This research can help you prepare for the initial consultation.

Interview A Potential Therapist

Bring these questions with you to your first consultation or your initial call:

Background & experience:

  1. How can you help me with [goal]?

  2. What do you know about my specific condition?

  3. What treatments do you offer?

Therapy approaches:

  1. How will you measure my progress?

  2. How will I know if therapy is working?

  3. What is expected of me during sessions?


  1. How many sessions do you think we’ll need?

  2. How flexible is your schedule?

  3. What's your cancellation policy?

Take Action

Flaticon Icon

Now you have a great starting point for questions. Remember to keep your main goals in mind when researching therapists.


Your feedback matters to us.

This Byte helped me better understand the topic.

Get support to take action on this Byte