Questions to ask a therapist before your first session
A free, printable checklist for choosing a therapist who fits: experience, culture and identity, approach, cost, insurance, scheduling, and what to do between sessions.
You do not have to ask everything. Pick the four or five that matter most to you. A good therapist expects questions and will not be bothered by them. A free 15-minute consultation call, which many clinicians offer, is a good time to ask.
Experience and fit
How much of your work is with Black women and girls, and what does that work look like?
What do you most often help clients with, and what do you refer out?
What does a typical first few sessions look like with you?
How would you describe your style: more listening, more tools and homework, or a mix?
Culture, identity and safety
How do you approach racism, racial stress, and identity in therapy? Do you bring it up, or wait for me to?
How do you handle it when you don't share part of my experience, such as faith, class, family background, or sexuality?
If I feel misunderstood or you miss something about my culture, how would you want me to tell you?
How do you think about the pressure to be strong, and the space to rest?
Approach and progress
What approaches do you use (for example CBT, EMDR, somatic, psychodynamic, faith-integrated), and why those for me?
How will we know if therapy is working? How often do we check in on goals?
What happens if we are not a good fit? Will you help me find someone else?
Cost, insurance and scheduling
Are you accepting new clients right now, and what is the wait for a first appointment?
What is your fee per session, and do you offer a sliding scale?
Do you take my insurance, or can you give me a receipt to submit for out-of-network reimbursement?
What is your cancellation policy and how much notice do you need?
How long are sessions, and how often do you suggest we meet?
Format and communication
Do you offer video sessions, in-person sessions, or both? Which states are you licensed in?
How do we contact each other between sessions, and how fast do you usually reply?
What do I need to do before our first session?
Crisis and safety planning
What should I do if I'm struggling between sessions or after hours?
What are the limits of confidentiality, and when would you need to share information?
If you are in crisis or thinking about harming yourself, call or text 988 (the Suicide & Crisis Lifeline in the U.S.) or call 911. These questions are for finding ongoing care, not for emergencies.