Connecting with the right therapist: Your intro call guide

If you’re considering therapy, you may have the opportunity to schedule a free introductory call with a therapist. These calls typically last between five to 30 minutes and are an excellent way to assess whether a therapist is the right fit for you before committing to a full session. Here’s how to prepare for this important conversation, ensuring you make the most out of your time.

1. Clarify your goals

Before the call, take a moment to think about what you want to achieve through therapy. This reflection is crucial because it shapes the direction of your conversation and helps you articulate your needs effectively. Consider the following:

Identify your concerns

Reflect on what issues or challenges you’re facing. Are you dealing with anxiety, depression, trauma, relationship issues, or stress management? Having a clear understanding of your concerns will help you communicate effectively during the call. Jot down specific instances or feelings that illustrate your challenges to provide context to the therapist.

Outline your goals

Think about what you hope to gain from therapy. Are you looking for coping strategies, emotional support, or to work through specific traumas? Being clear about your goals can help you convey your needs during the call. For instance, if you're looking to manage anxiety, you might mention this specifically so the therapist can discuss relevant approaches.

Prioritise your goals

If you have multiple goals, consider which are most pressing. This prioritisation can help guide your discussion and allow the therapist to understand where to focus their efforts in the initial sessions.

2. Prepare questions

An introductory call is not just an opportunity for the therapist to get to know you; it’s also your chance to learn about them. Here are some questions you might consider asking:

What is your therapeutic approach?

Understanding whether they practice cognitive behavioural therapy (CBT), eye movement desensitisation and reprocessing (EMDR), or another modality can help you gauge their suitability for your needs. Common approaches include:

• psychodynamic therapy (PT)
• humanistic therapy (HT)
• person-centred therapy (PCT)
• gestalt therapy (GT)
• acceptance and commitment therapy (ACT)
• dialectical behaviour therapy (DBT)
• solution-focused brief therapy (SFBT)
• mindfulness-based therapy (MBT)
• family systems therapy (FST)
• narrative therapy (NT)
• art therapy (AT),
• play therapy (PT)
• trauma-focused CBT (TF-CBT)

What experience do you have with my specific concerns?

It’s helpful to know if the therapist has worked with clients facing similar issues. You could ask about their success stories or experiences with clients who have similar challenges.

What can I expect from the therapy process?

Ask about the general structure of sessions, frequency, and what the therapist will focus on. Some therapists may employ specific techniques or assessments at the outset that could impact your journey.

How do you measure progress?

Understanding how progress is tracked can help you feel more engaged in the process. Inquire about the tools or metrics they use to assess improvement, as this can provide reassurance and clarity about your journey.

What is your availability?

Knowing the therapist's schedule can help you determine if they can accommodate your needs. If you have specific times that work best for you, share them during the call to see if they align with the therapist’s availability.

3. Be ready to share

While the introductory call is relatively short, be prepared to share some background information about yourself:

Briefly describe your situation

You don’t need to go into deep detail, but a brief overview of what’s prompting you to seek therapy can be helpful for the therapist. This could include key life events, ongoing stressors, or general feelings you’ve been experiencing.

Talk about your expectations

Share what you’re hoping to achieve through therapy, so the therapist can understand your goals. Discuss your desired outcomes and any particular methods or styles you prefer, such as more structured approaches or a conversational style.

Highlight any concerns about therapy

If you have any fears or reservations about therapy – such as past negative experiences or apprehensions about opening up – don’t hesitate to mention these. A good therapist will want to understand any barriers that might affect your engagement in the therapeutic process.

4. Assess the therapist’s fit

During the call, pay attention to your feelings and impressions:

Do you feel comfortable?

It’s essential to feel at ease with your therapist, as a good rapport can enhance the effectiveness of therapy. Trust your instincts – if you feel uneasy or uncomfortable, it may be a sign that this therapist isn’t the right match for you.

Is the therapist engaged?

Notice if the therapist listens attentively and responds thoughtfully to your concerns. A therapist who is present and engaged will often ask clarifying questions or provide feedback that demonstrates their understanding.

Do their values align with yours?

If the therapist’s approach resonates with your values and needs, it may indicate a good fit. Discussing topics like confidentiality, therapist-client boundaries, and mutual respect can provide insights into their professional values.

How do they handle questions?

Observe how the therapist responds to your inquiries. A good therapist should be open to questions and willing to clarify any uncertainties you may have about the therapeutic process.

5. Trust your instincts

Finally, trust your instincts. If you feel that the therapist is a good match for you, that’s a positive sign. If not, it’s perfectly acceptable to continue your search for someone who better suits your needs. Remember, therapy is a personal journey, and finding the right therapist is crucial for your progress and healing.

6. Follow-up and next steps

After your call, take a moment to reflect on the experience:

Make notes

Jot down your thoughts about the therapist, the conversation, and whether you felt a connection. This can help you compare therapists if you have multiple introductory calls.

Evaluate your feelings

Consider how you felt during the call. Did you feel heard and understood? Were your concerns addressed? This reflection can inform your decision-making.

Decide on the next steps

If you feel positively about the therapist, consider scheduling a full session. If you’re unsure or felt that the connection wasn’t right, don’t hesitate to explore other options. Your comfort and confidence in your therapist are paramount.

An introductory call is a valuable opportunity to assess whether a therapist is the right fit for you before committing to ongoing sessions. By clarifying your goals, preparing questions, being ready to share your background, assessing the therapist’s fit, and trusting your instincts, you can make the most of this initial conversation. Remember, taking the step to seek therapy is a significant and commendable choice, and finding the right therapist is an essential part of your healing journey.