Questions to Ask Your Therapist
A lot of people find starting therapy intimidating, especially when seeking care for the first time. This makes sense, because the mental health profession has had to slowly evolve from a very white-and-male-dominated space in which the therapist was considered the expert who would diagnose, treat, prescribe solutions, etc. Prior to experiencing therapy, most of us could easily conjure the images portrayed in media of a therapist sitting in a chair with a notepad while you lie down on a couch and tell them your thoughts, to which they respond “Hmm. Interesting.” In those days, you were a “patient” and the whole process I’d imagine felt very cold and just all-around odd!
Thank goodness we have come a long way, but of course the roots of oppressive systems tend to linger, don’t they? In my work I’ve found that a lot of people feel really intimidated to ask their therapist specific questions, as well as provide feedback on how they do or don’t feel helped by the therapeutic process.
Honesty and vulnerability are extremely brave! It takes hard work to get to a point where you can advocate for yourself and your needs with confidence. Especially if you have been in places and relationships where your voice has been silenced. A good therapist will be eager to answer your questions about treatment to help you feel comfortable with where you are headed in your goals, and they will be thrilled to hear your input on how things are going, making every attempt to be responsive to that feedback so you can maximize your progress, healing, and wholeness.
As your therapist is getting to know you, remember that it is fully within your rights to get to know how they work so you can get a picture of what you can expect while receiving services with them. Remember that this doesn’t mean you will always like everything your therapist says! A good therapist also challenges appropriately, and uncomfortable moments usually serve us well in the long-run by unlocking new insights and giving us the opportunity to work through some of the places we may be stuck or lacking awareness. The relationship you build with your therapist, called the therapeutic alliance, is a major predictor of whether therapy will feel successful for you!
Here are some questions that may be helpful to ask your therapist as you are getting started and along the way:
Informational
How would you describe your therapeutic style?
Do you have specialized trainings or certifications that you think would be useful in our work together based on what I’ve shared with you?
What is your background & experience; who do you mostly see in your practice now?
What kind of license do you have, and how does that inform your work?
Have you been in therapy yourself?
Practical
What is your fee for a session?
Do you accept insurance?
What is your cancellation policy?
What does communication look like in between sessions, and is there an extra cost for that?
What frequency of sessions would you recommend for me?
Specific
What does the process of setting goals for therapy look like?
How should I prepare for my sessions?
Do you give “homework” in between sessions?
Ongoing
What areas of growth or progress have you seen so far as a result of our work together?
Are there any “stuck” areas or blind spots you’ve noticed as I’ve shared my story with you?
Can we look back at my goals and evaluate how things are going?
I’m feeling a little lost. Can we re-group and see if we need to shift the direction of my treatment plan?
If you feel like it’s been a long period of time and you are not feeling a lot of progress or feeling helped in therapy, be sure to address it directly with your therapist! You will both be glad to get on the same page to figure out what might be going on and if a change in direction is needed.
To your wholistic health!