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By: Alisha MacIsaac - BSc, MACP, CCC
Starting therapy can be a transformative step towards personal growth and healing. Whether you are seeking therapy for the first time, or returning after a break, knowing which questions to ask can greatly enhance your therapeutic experience.
Check In With Yourself
What are my goals for therapy?
Knowing your motivations and what you hope to achieve through therapy is an important starting point. Are you looking for relief from specific symptoms of anxiety or depression? Do you want to improve relationships or work on personal growth? Are you hoping to address past trauma and learn new skills? It is not always necessary to have set goals prior to starting therapy, but having a clear idea will help you and your therapist align on a plan to best support you once you begin sessions.
What do I expect from therapy?
Therapy can provide a host of benefits depending on what you are looking for. These benefits include gaining insight and understanding, developing coping strategies, receiving support and validation, building resilience, reducing emotional distress, receiving feedback and guidance, or any combination of these. Taking time to consider what you want and need from therapy can support goal setting and help when observing progress.
What has been helpful or unhelpful with previous therapists?
If you have accessed therapy in the past, consider what was most beneficial to you. Was it the therapist’s approach? Their communication style? A particular intervention? Also consider what may not have worked for you. Being mindful of these areas can inform you when looking for a new therapist, and exploring what you want in a new therapeutic relationship.
What do I expect from my therapist?
Consider what qualities are important to you in a therapist. For example, empathy? Expertise in a certain area? A particular therapeutic approach? Someone who challenges you? Do you want someone who provides structured sessions that are very informative? Are you more comfortable with someone who is flexible and encourages you to take the lead? Is it important to connect only during planned sessions or do you want someone who is available as needed? Knowing what is important to you can help you find a therapist that meets your expectations, and can set the stage for a strong therapeutic relationship.
Am I looking for long-term or short-term therapeutic support?
Depending on your availability and personal goals, therapy can last anywhere between a few sessions to several weeks, or even years. Short-term therapy often focuses on specific goals or immediate concerns, while long-term therapy usually provides a deeper exploration of underlying issues. If you are in a crisis or require immediate support, you may seek out a professional with different expertise than if you wanted long-term support, such as with family and relationship issues. Knowing these differences can inform your search for the right therapist.
Am I ready to commit to the therapeutic process?
Being committed to therapy involves dedicating time and effort to self-reflection, attending sessions regularly, completing assigned tasks, being open to exploring difficult emotions, and being open to change. Ask yourself if you are ready to engage with the therapeutic process and reflect if there are any barriers to committing at this time. If there are, how can you address them, and what do you need to feel ready to take on these challenges?
One way to start evaluating if you are ready for change is to use the Stages of Change model seen here:
Which stage do you feel you are at now? This can also be discussed further with your therapist in session!
What types of therapy might benefit me?
Different therapeutic approaches, such as Cognitive Behavioural Therapy (CBT), Emotion Focused Therapy, or Mindfulness-Based Therapy, offer different approaches for addressing psychological concerns. Some approaches have structured content and interventions, while others are more exploratory and free-flowing. Researching ahead of time can help you choose an approach that resonates with you.
To learn about the therapeutic approaches used by the Building You team click here.
Do my finances and insurance coverage impact what type of therapy I can access?
Financial considerations can be a factor for many when deciding to access counselling. Evaluate your budget and insurance coverage to determine what type of therapy is accessible to you. Some therapists offer sliding-scale fees to help reduce barriers in accessing support, though these are often dependent on meeting specific financial criteria. Preference for short-term or long-term therapy are also considerations that impact Understanding these factors ensures you can access the support you need, as often as you need, without financial strain.
How will I know when my goals are met?
Think about what specific changes or improvements you hope to see in yourself. What are you hoping will look different in your daily life? How do you expect to feel when your goals are met? How do you want your therapist to support you as you get closer to reaching your goals? Beginning to think about this at the start of therapy can help guide you in setting goals, acknowledging your progress and celebrating milestones. This can also support knowing when to transition out of therapy.
✦ Remember, therapy is a journey of discovery and growth. By asking yourself thoughtful questions about your motivations, goals, and expectations, you can begin the therapeutic process with intention and direction.
✦ At Building You we help clients navigate these questions frequently, so if you don’t know how to answer them just yet, don’t worry! If you are ready to take the next steps and begin your therapy journey we are here to support you. Click here to reach out and set up a free 15 minute consultation.
Don't Forget to Check Out: Preparing For Therapy: Essential Questions Every Client Should Consider Part 2 Questions to Ask Your Therapist