Getting Started with Therapy

Starting therapy is the first step to a new you. But finding the right therapist can be a scary process. Not knowing what to expect or what questions to ask when looking for one can be overwhelming and stressful. Because I was once in your shoes, as well, I will do my best to explain the process to you so we can get you on your way.

Below are some of my insights and tips based on my experience as a licensed professional counselor who has spent thousands of hours in counseling. The entire process should be smooth, convenient, and as stress-free as possible. It shouldn’t cause you more anxiousness if you’re already struggling with anxiety.

Step 1. Finding the Correct Therapist

There are many ways to search for a therapist. If you’re currently seeing a psychiatrist, you could ask them for a recommendation. You can search online by using such popular directories as Psychology Today,, and I often compare this process to dating. You might get lucky, and the first therapist you find is an amazing fit. But, sometimes, it takes 3-4 consultations or appointments before you find the best choice. Don’t feel like you must pick the first person who responds to you. Remember, you are in control and have the choice to pick anyone with whom you’d like to work.

To narrow down your search, it’s best to consider if you’d prefer to work with a male or female, and if you have any preference in race, age, or location. Another thing to consider is payment. Not all therapists accept insurance.

Once you’ve narrowed down your search, make sure to check out their websites where you can find a little more information about them. You could also learn something new about therapy by just reading their pages and their resources. I recommend taking a few days to do this or to setup a few consultations if you are uncertain. Try not to make an impulsive decision. Pick someone who makes you feel comfortable, takes the time to answer all your questions, and meets all your needs.

Step 2. Choosing the Correct Therapy Treatment

If you have any experience with therapy, you might have a better idea of what you’re looking for, but if this is your first time looking for a therapist, don’t worry about this too much. What will help the therapist most is telling them if you are struggling with such symptoms as depression, anxiety, panic attacks, anger, mood swings, gender identity, grief, etc. At which point, the therapist will help you determine the best treatment plan for you. They should be able to demonstrate how the treatment best aligns with your personal goals, as well.

Do not be offended if a therapist declines your request to work with them or refers you to somebody else. Therapists specialize in certain issues and therapeutic methods. It’s up to the mental health professional to be honest with you about their skill set and their ability to provide the best care for you. This is a good sign if a therapist declines because they’re more interested in your well-being than gaining a new client.

If you start to feel overwhelmed, don’t give-up, just take a break and come back to your search in a day or two. Trust me, you will find someone.

Step 3. Setup a Free Consultation (Q and A)

Most therapists offer a 20 or 30-minute consultation, free of charge. This is your opportunity to ask them all your questions and for them to ask you a few questions, as well. Some standard questions you may want to ask:

  • Are you accepting new clients?
  • Do you accept insurance?
  • What methods of payment do you accept?
  • How much do you charge per session?
  • How long are your sessions?
  • What issues do you specialize in?
  • What demographic do you have experience working with?
  • What is your availability?

If you don’t want to wait to setup a consultation, sending an email can be just as effective. Some prefer phone consultations because it gives them some insight on how the therapist interacts, do they have a friendly demeanor, do they seem sincere, etc. This can sometimes be hard to notice in an email.

Step 4. Preparation for the Consultation

Using the outline of questions above, along with any specific questions that you may have, you’ll be more than prepared for the consultation. The therapist will guide the conversation if you start to get nervous or anxious. If you do find yourself in this position, don’t worry, this will be your opportunity to see if the therapist is good at establishing safety within their clients. This may be something you need.

If not, then the consultation will just be an easy way for you to get your questions answered quickly. Consultations are helpful but not always necessary. You can skip this step completely and immediately book an appointment with the therapist, if so desired. Most therapists have the option to book online by using a safe and secure client portal. It takes only minutes to do. Some other options usually offered are by calling, texting, or emailing the therapist directly.

Step 5. Choosing and Working with the Therapist

I recommend committing to at least two sessions with someone with whom you feel safe and comfortable. If this is your first time seeing a counselor, you will probably be nervous. It will get easier after that. If by your second session, you still don’t feel safe and comfortable, I would suggest searching for somebody new. But before you do, make sure to reflect on what you liked and didn’t like about the last therapist. This may help you determine what you’re looking for in a therapist.

If you don’t feel safe, I highly recommend seeking someone else. Safety is number one. But, keep in mind, building a trusted rapport with a therapist will take some time. For those dealing with such thing as trauma, PTSD, and/or attachment issues, trust may take even longer to obtain. This is part of the process. Once trust in present, you will feel more comfortable tackling difficult topics and working on private issues.

Consider these things when working with a therapist and trying to establish security in the counselor-client relationship:

  • Establish short-term and long-term goals.
  • Establish clear boundaries.
  • Respect each other’s time.
  • Be transparent with feelings.
  • Allow for human mistakes.
  • Don’t form a dependent relationship.
  • Limit communication outside of therapy unless part of safety plan and approved by both the therapist and client.
  • Be open to change.
  • Trust the process.

Step 6. Exit Strategy

Therapy is meant to be supplemental help. In other words, you should be encouraged to find help and support in other areas such as your community, family, friends, pets, hobbies, work, life coaches, gyms, and religious affiliations. The therapist should encourage personal growth, independence, healing, and competency. Some may attend therapy on a weekly basis for years, and that’s ok, but it’s important that the client not become dependent on the therapist.

When you start to feel stronger, I suggest discussing the frequency of your visits with your therapist. It’s best not to avoid certain topics because they scare you. The therapeutic setting is exactly where you should be practicing these skills. Of course, if you feel unsafe with your therapist or too overwhelmed with life, you do not have to have a well-planned out exit strategy. Sometimes, people just stop going and this is ok, too, but I recommend that you reflect on why you decided to avoid the conversation with you therapist. There’s usually something there to work through if you are struggling with an exit plan.

Remember, you can always come back to therapy. Life has a way of throwing curveballs at you when you least expect it. Use therapy to continue building your skill set and toolbox. We continue to change as people and having the proper support set in place to help you understand these changes, is extremely important.

If you find yourself in an uncomfortable situation, refer to another therapist for assistance. Just like teachers, coaches, and people, there are good ones and there are bad ones. Trust your intuition if something feels wrong. You are not obligated to stay nor should you be fearful of the therapist’s reaction.