Embarking on a therapy journey is like opening a door to self-discovery, but let's be real, that door can feel a bit heavy at first. The idea of a therapy consultation might seem a tad daunting – but a necessary step to finding your therapist. It's your chance to suss out if this therapist is the right fit for you, like dipping your toes in the therapy waters before making a splash. So, let's break down the mystery of therapy consults together, shall we?

What is a therapy consultation?

A therapy consultation can be likened to a "meet and greet" with potential therapists. Lasting about 15 minutes and free of charge, consultations provide an opportunity to connect with a therapist and assess if they are the right fit for you, without the financial or time commitment of an actual therapy session. Typically, therapy consultations take place over the phone, however, the ANT Team also offers virtual video chats to allow folks to get a better feel for the therapist.

What to expect during a therapy consultation

First off, kudos to you for being curious about this important step. Imagine it as a virtual coffee date with your potential therapist – a short but sweet introduction where you can share a glimpse of your story. During this chat, it's more about getting to know each other. No judgment or pressure to decide on moving forward then and there, just a conversation that helps both you and the therapist decide if you're a match.

Preparing for your consultation call

We know how intimidating it can be to have your very first call with a therapist – even if it’s not your first go at therapy. In light of this, we’ve asked members of our therapy team to share their top insights in preparing for your calls.

Less is More

ANT psychotherapist Simran Chahal shares, “It can feel really overwhelming doing a consultation because there is this feeling that you need to tell the therapist your entire life story in 15 minutes - so where do you even start? But as therapists we understand that there is a lot more we will need to learn about our clients after we start working together and we do not expect clients to come ready with a perfectly packaged summary of their struggles.” She advises clients to approach the consultation with around three main points or themes in mind. “For example, are there any recent events or experiences you want to address? What is your past history with therapy and mental health services? And, most importantly, what do you hope to walk away from therapy with?”

Come with questions

Yes, this call is an opportunity to share a bit of what’s going on for you in life, and what you’d like support on in therapy. And, it’s also a chance for you to ask direct questions in order to assess for fit (we provide some important questions to ask at the end of the page!). While each therapist will conduct consultations in their own way, ANT psychotherapist Stephanie Premrl reminds us that during consultations, clients can inquire about the therapist’s personality, their specific skills, how they conduct sessions, and the expectations they have for clients in between sessions (e.g. homework, noticing and recording information to bring to next session).

Prioritize your experience

The consult call is a microcosm of the sessions you might have with this person later on, so focus on how you are experiencing the person as you chat. Hayley Furtah, another psychotherapist on our team, encourages being clear of your experience within the consultation itself. “As a therapist, if the way I’m explaining something doesn’t make sense to you or resonate with you, let me know! I’m happy to change my approach to meet your needs. Therapy is about you, and we want to make sure you get what you want out of the process.”

Book more than one call

With the vast majority of qualified therapists now at your fingertips (thanks to a global shift in how we work in the post-pandemic era), the reality of moving forward with the first person you speak to isn’t always going to happen. To get a feel for what type of style, modality, and personality jives best with you, don’t limit yourself to one call. ANT psychotherapist Darshana Patel affirms this: “This is the time to get a feel for the therapeutic relationship. The same way you may have to try on a couple of pairs of shoes to find ones that fit just right, you may have to go through a couple of consultations before you find a therapist who you feel comfortable with.” Zahra Ahmed, another ANT psychotherapist, shares the following tongue-in-cheek comparison: “Choosing a therapist is a bit like online dating, so it’s normal to swipe left a few times before swiping right. Feel free to shop around for the therapist who's a good match, because finding 'the one' in therapy is just as an important investment as finding 'the one' in romance – and we won't be sending you a breakup therapy bill, promise!"

Trust your Gut

Of all the suggestions out there, the most important piece to be mindful of is to arrive authentically, and to trust your gut feeling about the therapists you speak with. ANT psychotherapist Christina Vasilopoulos suggests the following tip on connecting with yourself in order to guide you with your ultimate choice. “Notice how you feel in your body during your call,” says Christina. “Do you feel comfortable with the person you’re speaking to? Is this person someone you feel you can be yourself with?” Ultimately, you’re going to be spending a lot of vulnerable moments together, and you want to be able to feel like this person can support you through those tough moments.

Questions to ask therapists during a consultation

1. Qualifications and Experience:
- What is your therapeutic background and training?
- How many years of experience do you have as a therapist?
- Have you worked with clients who have similar concerns or issues?

2. Approach and Techniques:
- Can you describe your therapeutic approach or style?
- What techniques or modalities do you commonly use in your practice?
- How do you tailor your approach to meet the specific needs of your clients?

3. Logistics:
- What are your fees, and do you offer sliding scale options?
- What is your cancellation policy?
- How frequently do you typically schedule sessions, and what is the duration?

4. Availability and Communication:
- What is your availability for appointments, and do you offer flexible scheduling?
- How do you handle communication between sessions? Is email or phone contact allowed?

5. Client-Therapist Relationship:
- How do you approach building a strong therapeutic relationship with your clients?
- What role do you see the client playing in the therapeutic process?
- How do you handle disagreements or conflicts within the therapeutic relationship?

6. Assessment and Progress:
- How do you assess progress, and what goals do you typically set with clients?
- How will we know if therapy is working, and what is your approach if progress seems slow?

7. Confidentiality and Boundaries:
- Can you explain your approach to confidentiality and its limits?
- How do you handle dual relationships or conflicts of interest?
- What are your policies regarding confidentiality in virtual or remote sessions?

8. Feedback and Reviews:
- How do you handle feedback from clients, and do you engage in supervision or ongoing professional development?

9. Collaboration and Goal Setting:
- How do you involve clients in setting goals for therapy?
- Can we discuss the expectations and responsibilities of both the therapist and the client in the therapeutic process?

We hope you’ve found this article helpful in preparing you to get started on your search for a therapist. Need help on who to connect with first? Head to our therapist matching page, and we’ll make some suggestions based on your unique needs.