Starting your first therapy session isn’t easy.

Sometimes, it feels like you’re in the dark about how your session will go until the very moment you are sitting in front of the therapist. You might feel worried that it won’t be a good fit, and that you will have wasted your time and money on a session that did not work for you. Finding the right fit can be tricky, which is why sometimes a quick consultation is necessary to ease your worries and make sure that you and your therapist are on the same page. Every therapist specializes in something different and has their own unique approach to their therapy sessions. A consultation gives you a chance to ask some questions beforehand and sus out whether or not you want to proceed with a full session.  Here are some ways you can get the most out of a free consultation:

“Think of your head as an unsafe neighborhood; don’t go there alone.” – Augusten Burroughs

Know your “why”

It can be challenging to find a right-fit therapist if you are not aware of what your goals for therapy are. If you know what direction you want to go in, what problems you need help solving, and what presenting concern is keeping you from moving from where you are to where you want to be, you are more likely to have a successful therapy session. If you haven’t solidified your goals for therapy, take the time to think about what is missing from your life and what you need help with. Here are some common reasons that bring people to their first consultation: 

• I’m depressed, and I don’t know how to make myself feel better. We all feel depressed sometimes, but not all of us were taught how to cope with it. In order to handle the stresses of life, you have to have a strong toolkit of coping skills. Therapy is a great place to learn and practice the subtle art of coping. 

• I get anxious, and I can’t calm myself down. When some of us go in for our first consultation, we don’t even know what the word anxiety really means. We just know that our mind is in a state of deteriorating chaos. By understanding and acknowledging that anxiety is what you’re dealing with, you can find a specialist who is the right fit for you. 
• My relationship is struggling. When we’re going through a rough patch psychologically, our relationships often suffer. For many, damaging their close relationships is so painful that they aren’t willing to acknowledge that something is going wrong. That’s what relationship counselors specialize in, and we can connect you with the right professional. 

Be ready to talk about your presenting concern

Make sure you’re in a quiet space where you won’t be interrupted so that you and the intake specialist or therapist can focus. We will need to know what your presenting concerns are so that we know if our therapists are the right match for you. If we are unable to address your concerns, we have an entire network of trustworthy therapists with varying specialties that we can refer you to. We have therapists that specialize in:  

• Trauma. Life as we know it can be extremely traumatic. Therapy can get you the tools that make it possible to move on. With the right counsel, and enough hard work, therapy can bring you to a place where you can walk free of the pain that was in your past. 

• Grief. Coping with the passing of a loved one can be taxing like nothing else. The desire for denial when we interact with the tapestry of death can be almost irresistible. That’s where the right therapist can make all the difference in the world. By knowing that you need help with your grief, you can get a counselor who understands what you’re going through, and has helped others make it out to the other side. 

• Mindfulness. Anxiety and depression often go hand in hand, and one of the biggest common factors between them is the concept of mindfulness. Mindfulness is the ability to pay full attention to the present moment, without losing yourself in worry or thought. Some therapists have a particular knack for teaching their clients how to be more mindful and present in their lives, and by understanding that’s what you want to work on, you can find the right one for you. 

Review your past therapy experiences

If you’ve been to therapy in the past, think about what worked for you and what didn’t work for you. Knowing these things will make your sessions with your future therapist more successful.  That way, we can get a sense of what you are most wanting and needing from a therapist at this time, and make sure that you are matched up with a therapist that is the right fit for you. 

Ask the right questions

Asking the right questions will help you determine whether or not the therapist is a match for you. By asking the right questions, you’re getting the information that you specifically need. Some examples of some questions that might be important to ask are:

• What is your philosophy in regards to therapy?
• Have you worked with clients of my background before?
• Have you worked with clients of my presenting concern before?
• What therapy approach do you use to help clients?
• What are your fees?
• Do you accept my insurance? Are you in my network?

Our therapists specialize in depression, anxiety, trauma, grief, life transitions, body-based therapy, and art therapy. Click here to contact our intake specialist, Alli, who will provide you with a free 15-minute consultation and match you up with a right-fit therapist.

Starting with a creative written voice and a BA in English from ASU, Alli Cravener has become so much more than Integrative Counsel’s voice! Not only is she a writer who is passionate about connecting concepts and content, Alli is also currently a grad student working towards her Master’s in Counseling. She is also the editor-in-chief, office manager, AND intake specialist at Integrative Counsel. When you call us, you’ll talk to Alli! Alli’s interests include painting, history, learning about other people, and wearing the color pink. She likens herself to a “mouse in a palm tree”, and she loves it that way.