Good questions to ask your mental health therapist

Starting therapy can feel overwhelming. One of the best ways to feel prepared is to ask thoughtful questions before or during your first sessions. These conversations help you understand how your therapist works and validate if they’re the right fit.

Here are some key questions to ask your therapist to set yourself up for success.

1. Have you worked with people who have these challenges?

Every therapist has training, but their experience can vary widely. Some focus on anxiety and depression, while others may focus on trauma or relationship issues. Asking whether a therapist has worked with clients who face challenges like yours can help you understand their expertise. Their answer may also reveal whether they use specific approaches, such as Inner Humanism or trauma-informed methods, that could be a good fit for your needs.

2. How do you measure progress?

Therapy does not look the same for everyone. Some people want tangible outcomes, while others need space to process emotions without pressure. By asking how progress is measured, you can learn how your therapist tracks growth. Some use questionnaires or regular check-ins, while others rely on conversation. Knowing how your progress will be monitored helps you feel confident that your work together is moving in the right direction.

3. What should I expect in sessions?

Understanding what a typical session looks like can reduce anxiety. You may want to know whether sessions are mostly conversational or involve assignments between meetings. This helps you prepare mentally and ensures that you understand the process. Asking about session structure also clarifies what to expect from your time in therapy.

4. Why are consistent, weekly sessions important to prioritize?

Regular sessions create momentum. Think of a snowball going down a mountain. Weekly meetings help you and your therapist address challenges as they arise and maintain continuity in your work together. Skipping sessions can slow progress. You should ask why consistency matters, so you can better understand the value of regular appointments and how they contribute to achieving your goals.

5. What is the best way to get in touch with your therapist outside of your session time?

Sometimes questions or concerns come up between appointments. Therapists handle communication differently. Some prefer email, others phone calls, and some use secure client portals. Clarifying the best method for contact helps you know how to reach out when needed and ensures you respect the therapist’s preferred boundaries.

6. Do you charge for phone calls or check-ins in between scheduled sessions?

Not all therapists handle check-ins the same way. Some include brief communications as part of regular care, while others may charge for time spent outside of sessions. Asking this question early ensures there are no surprises and allows you to plan how to use these check-ins effectively.

7. What is your cancellation policy?

Life can be unpredictable, we know that, so it is helpful to know the therapist’s policy on cancellations. Most require notice within 24 or 48 hours to avoid a fee, but practices differ. Understanding this policy helps you respect their schedule while allowing you to plan ahead and avoid unnecessary charges.

8. When a child is being seen, how frequently do you communicate with the parents?

If your child is in therapy, it is natural to want updates on their progress. Therapists balance confidentiality with parental involvement. Some offer simultaneous parenting sessions to complement the child’s therapy sessions without sharing specific details regarding the child’s therapy. Others communicate every three months or only at specific milestones. Asking about communication frequency helps you stay informed while supporting your child’s sense of privacy and trust in therapy.

Final Thoughts

Asking questions is not a sign of doubt. It shows that you are invested in the process, open to learning, and committed to taking care of yourself and making therapy work. Understanding your therapist and supervisor’s experience, and how they approach your needs helps you build a strong foundation for the work ahead.

Therapy is most effective when it feels like a partnership. By taking the time to ask these questions, you create an environment where you can grow, heal, and make meaningful progress.