6 Questions to Ask When Choosing a Therapist

Congratulations on deciding to start therapy! Embarking on the journey to improve your mental health takes courage and isn’t always easy. Choosing the right therapist to support you along the way can make or break your success. As you begin to contact potential providers, there are a few key questions you can ask to make sure you’re picking a good fit.

1. Have You Successfully Treated People Like Me?

The first and most important step to finding the right therapist is to identify someone with niche experience—in the specific issue you’d like help with. While most therapists treat general conditions like depression, not all are specialists. Look for someone with knowledge about which evidence-based treatments have been proven effective for the problem you’re facing.

2. How Would You Explain the Issue I’m Experiencing?

The right therapist should be able to describe the problem you’ve presented in a way that resonates with you. You’ll want to feel like they truly understand what you’re going through. If their explanation doesn’t make sense, it may be a sign that you’re not on the same page and it won’t be a good fit.

3. What Treatment Methods Do You Use?

Not all therapy approaches are equally effective. The best therapists use evidence-based methods like cognitive behavioral therapy (CBT), exposure therapy, mindfulness practice, and acceptance and commitment therapy (ACT). If a provider’s approach is vague or lacks reasoning, ask for clarification. Always confirm that their methods are backed by research and have been scientifically proven to help people with your condition.

4. How Do You Collaborate with Clients?

Therapy works best when it’s a team effort. You should feel like your therapist values your input, listens to your concerns, and is willing to adjust the plan as needed. Since therapy often involves practicing skills outside of sessions, it’s important to ask how they approach homework. Will they help you set realistic goals between sessions? How will they support you if you're struggling to follow through?

5. What Should I Expect in Terms of Progress?

Progress in therapy takes time and isn’t always linear. A good therapist should give you a realistic idea of what to expect: how long it usually takes to see improvement, how they’ll help you measure progress, and what challenges you might face along the way.

6. How Can I Maximize My Success While Working with You?

Starting therapy requires a hefty personal and financial investment, so getting the most out of each session is crucial. The right therapist will be able to offer practical steps on how to maximize the returns on your time, effort, and money. Should you come prepared with questions or concerns? Work on specific behavior changes? Maybe, practice specific exercises? If they emphasize the importance of engagement and practice, that’s a good sign.