10 Questions to Ask Before Starting Therapy

Beginning therapy can feel a little like stepping into the unknown. You may feel hopeful about getting help, but also nervous about what it will be like to open up to someone new. Will they understand you? How does it even work?

The truth is, therapy is not one-size-fits-all. Every therapist has their own background, methods, and style. That’s why it’s so important to ask questions before you commit. Think of it like meeting a guide for a journey: you want to know who they are, how they work, and whether they’re the right person to walk beside you.

Here are ten important questions that can help you feel more prepared, more confident, and more in control before starting therapy.

TL;DR

• Asking questions helps you feel more comfortable and confident before committing.

• It’s okay (and encouraged) to ask about a therapist’s background, training, and methods.

• Practical questions like cost, cancellations, and frequency matter just as much as emotional fit.

• Confidentiality is a key topic. Know what’s private and what isn’t.

• At Meela, we support you in finding therapists who answer your questions with openness and care.

1. What Are Your Credentials and Training?

Therapists come from different professional backgrounds. Some are clinical psychologists, licensed counselors, psychotherapists, or social workers. Training paths and qualifications vary, so asking about credentials is not only acceptable, it’s encouraged.

This isn’t about testing your therapist; it’s about ensuring they have the expertise to support your needs. For example, someone trained in clinical psychology might have more experience with complex mental health conditions, while a counselor might focus more on talk-based support. Either way, you deserve to know who you trust with your care.

2. What Type of Therapy Do You Practice?

Therapy isn’t just “talking.” There are different approaches, each with its own strengths. Some therapists use Cognitive Behavioral Therapy (CBT), which is structured and practical, and is great for addressing anxiety or negative thought patterns. Others use psychodynamic therapy, which looks more deeply into past experiences. Some may blend approaches, depending on what works best.

When you ask this question, you’re not expected to be an expert on therapy models. Instead, you’re opening a door for your therapist to explain their style in plain language. That way, you’ll have a better sense of whether their method matches what you’re looking for.

3. Have You Worked With Clients Like Me Before?

Therapists often specialize in certain areas such as trauma, depression, eating disorders, or relationship issues. Asking if they’ve supported clients with concerns similar to yours can reassure you.

For example, if you’re struggling with panic attacks, you might feel comforted knowing your therapist has experience guiding others through the same thing. While no two people are identical, prior knowledge often helps therapists tailor their approach more effectively.

4. How Do You Handle Confidentiality?

One of the most important parts of therapy is trust. Knowing your private thoughts won’t leave the room gives you the courage to be honest.

That said, therapists also have ethical and legal obligations. It’s worth asking when they might need to break confidentiality, for example, if you’re at risk of harming yourself or others. Having this conversation upfront prevents surprises later and can make you feel safer when opening up.

5. What Happens in a Typical Session?

The unknown can feel scary if it’s your first time in therapy. Asking about session structure helps you feel more prepared.

Some therapists follow a routine, checking in about your week and focusing on specific goals. Others may keep things more open-ended, letting you guide the conversation. You might also want to know whether your therapist gives “homework”, like small exercises or reflections to practice between sessions.

Knowing what to expect doesn’t take away therapy’s flexibility, but it makes those first sessions feel a little less daunting.

6. How Often Will We Meet?

Therapy is most effective when it’s consistent. Many people start with weekly sessions, but depending on your situation, your therapist may recommend bi-weekly or monthly meetings.

This is also a good time to discuss flexibility. If your schedule is unpredictable or you travel often, you’ll want to know whether your therapist offers online sessions or is open to adjusting the frequency.

7. How Long Will I Be in Therapy?

Therapy doesn’t have a fixed timeline. For some, short-term therapy (8–12 sessions) can bring relief. For others, longer-term work helps with deeper issues.

Your therapist can’t predict exactly how long you’ll need, but they can give you a general idea of their usual approach. This helps you prepare both mentally and financially.

8. What Are Your Fees and Payment Options?

Money talk can feel uncomfortable, but it’s an important part of therapy. Ask upfront about fees per session, payment methods, and whether they offer sliding-scale rates for financial flexibility.

If you’re in the UK, you might also want to ask whether they accept NHS referrals, private insurance, or self-pay. Talking about money early prevents surprises later and helps you plan for long-term support.

9. What Is Your Cancellation Policy?

Life happens. Sometimes you’ll need to reschedule or cancel. Most therapists have clear policies (like requiring 24 hours’ notice). Asking about this early avoids misunderstandings and ensures you’re respecting each other’s time.

10. How Do We Measure Progress?

Therapy isn’t just about talking; it’s about growth. A good therapist will want to track your progress with you. This might mean setting small goals (like reducing panic attacks, improving sleep), or simply checking in regularly about how you feel therapy is going.

By asking this, you show that you want therapy to be meaningful, not just routine. And your therapist will likely appreciate that focus on collaboration.

Wrapping It Up

Remember: therapy is a partnership. Asking these questions is not about being demanding but about making sure you and your therapist are on the same page. The right therapist will welcome your curiosity and answer with openness.

At Meela, we know that the therapist-client match is everything. That’s why we guide you through finding someone whose style, approach, and personality align with your needs. The right fit makes therapy not just helpful, but transformative.