Making the Most of Your Free Psychotherapy Consultation
Taking the first step towards seeking therapy can be daunting. You've identified that you're struggling and need support, but the prospect of finding the right therapist and opening up to a stranger can feel overwhelming. Many therapists offer a free initial consultation, often a 15-20 minute phone or video call, to help you navigate this process. While it may seem like a brief, informal chat, this consultation is a valuable opportunity. Approaching it with intention can set you up for a successful therapeutic journey.
As a psychotherapist who has been on the other side of these calls many times, I'm writing this comprehensive guide on how to get the most out of your free psychotherapy consultation, ensuring you find a therapist who is the right fit for you.
Before the Consultation: Your Homework
Preparation is key to a productive consultation. Don't wait until the call to start thinking about what you want to discuss. Before you even make the call, take some time for introspection.
Identify Your Goals
There will likely be some version of the question "Why do you want to start therapy?"
What do you hope to achieve in therapy? If you have specific goals in mind, then be honest about those. But don't worry if things are feeling less clear. Are you struggling with anxiety, depression, a relationship issue, or a major life transition? Do you want to learn coping mechanisms, process past trauma, or simply gain a better understanding of yourself? Having a clear idea of your goals (or your uncertainty about this) will help you and the therapist determine if they have the skills and expertise to help you.
Why now?
Another question I routinely ask is about the timing. Has something happened or changed recently that has prompted you to start therapy? A consultation call isn't the right time to start a deep dive into your life story, family history, or traumatic childhood experiences. But it will be helpful if you can give the therapist a brief overview or outline.
Research the Therapist
Most therapists have an online presence, whether it's a personal website, a profile on a directory, or a professional social media account. Review their profile carefully. What is their background? What are their areas of specialisation? Do they mention specific modalities they use? This research will help you formulate questions and ensure that their approach aligns with your preferences. For help in finding a good therapist, check out my article "How to find a good therapist" here.
Prepare a List of Questions
This is your chance to interview the therapist. A good list of questions will cover everything from their professional background to their practical logistics. Consider including questions like:
What is your experience working with your specific concern, e.g., social anxiety?
What therapeutic approach do you use, and how would you apply it to my situation?
What does a typical session look like with you?
What are your fees, and do you offer a sliding scale or discounts?
Do you have any availability that fits my schedule?
What is your cancellation policy?
How do you measure progress in therapy?
Find a Quiet, Private Space
On the day of the consultation, make sure you are in a quiet, private location where you won't be interrupted. You want to be able to focus on the conversation without distractions. This also allows you to speak freely without worrying about being overheard.
During the Consultation
The Conversation
The free consultation is a two-way street. It's not just for the therapist to assess if they can help you; it's for you to determine if you feel comfortable and confident in their ability to do so.
Be Honest and Concise
You only have a short amount of time, so get straight to the point. Briefly explain why you're seeking therapy and what you hope to achieve. Be open about your struggles without feeling the need to share every detail of your life story. If they are the right therapist for you, there will be time for that later. The goal for now is to give the therapist enough information to understand your needs and determine if they are a good fit.
Listen Actively
Pay close attention to the therapist's responses. Do their answers feel genuine and thoughtful? Do they seem to understand your concerns? Are they using language that is accessible and easy to comprehend? Notice their tone of voice. Do they sound empathetic and non-judgmental?
Trust Your Gut
This is arguably the most crucial part of the consultation. How do you feel while talking to this person? Do you feel heard and respected? Do you feel a sense of rapport? A good therapeutic relationship is built on trust and a feeling of safety. If something feels off to you, or you don't feel a connection, it's okay to acknowledge that this therapist may not be the right match.
Ask Your Prepared Questions
This is your time to get the practical information you need and clarify any uncertainties. Don't be shy about asking about fees, payment arrangements, scheduling, and their therapeutic approach. A good therapist will be transparent and happy to answer your questions.
Pay Attention to Their Professionalism
Does the therapist show up on time for the call? Do they maintain a professional and respectful demeanour? Are they clear about their policies and procedures? Professionalism is a good indicator of how they will manage their practice and your therapeutic relationship.
After the Consultation
Making a Decision
Once the call is over, take some time to reflect before making a decision.
Review Your Notes
If you took notes during the call, review them. Think about what you discussed and how you felt. Did they answer your questions to your satisfaction?
Compare and Contrast
If you've had consultations with multiple therapists, compare them. Which one did you feel the strongest connection with? Which one's approach seemed most aligned with your goals? Don't be afraid to take your time. There's no pressure to make a decision immediately.
Trust Your Instincts
Again, your gut feeling is your most reliable guide. The right therapist is not necessarily the one with the most impressive credentials, but the one with whom you feel a sense of safety, trust, and connection.
Follow Up
If you've decided on a therapist, follow up with them to schedule your first official session. If you've decided against them, a brief, polite email is a considerate way to let them know you've decided to go in a different direction.
The free consultation is more than a formality; it's a valuable first step in your journey toward healing and growth. By preparing thoughtfully, engaging actively during the call, and reflecting honestly afterwards, you empower yourself to find a therapist who can genuinely support you. Investing this time and effort upfront will pay dividends in the long run, setting the stage for a therapeutic relationship that can be effective, empowering, and transformative.
Hi, I'm Justin. I'm a psychotherapist and supervisor, and the clinical lead for online psychotherapy here at enlightn.
If you're looking to start psychotherapy, you can book a free consultation to find out more.
