What to Ask Before Starting Therapy

Deciding to start therapy is a meaningful step. Once you have taken it, the next question is often: how do I find the right person?

A free consultation call is standard practice for many therapists, and it is genuinely useful, both as an opportunity to get information and to get a felt sense of whether the connection feels right.

Below is a guide to the questions worth asking.

Questions About Licensure and Training

Are you a licensed mental health professional? This is foundational. In the US, practicing therapy requires a license from the state. In New Jersey and Delaware, this means credentials like LPC (Licensed Professional Counselor), LCSW (Licensed Clinical Social Worker), or similar.

Are you licensed in my state? For virtual therapy, your therapist must be licensed in the state where you are located, not where they are physically based. This is a legal requirement. Alicia DeFilippis is licensed in both New Jersey and Delaware.

What specialized training do you have? Beyond a general license, therapists often pursue advanced training in specific areas such as trauma, OCD, eating disorders, EMDR, and more. If your concerns are specific, it is worth asking whether the therapist has relevant training and experience.

Questions About Approach and Style

How would you describe your therapeutic approach? This gives you a sense of what sessions might feel like. Common frameworks include cognitive-behavioral, psychodynamic, trauma-informed, somatic, and attachment-based approaches. A good therapist can explain their approach in plain language.

Do you take a directive or collaborative approach? Some therapists are more structured and directive; others are more exploratory and client-led. Understanding this helps you know whether the style aligns with what you are looking for.

How do you approach the nervous system and the body in your work? If you are seeking support for trauma, anxiety, or nervous system dysregulation, asking about the therapist's body-informed or somatic orientation can be helpful.

What does the first few sessions typically look like? This helps set realistic expectations and reduces the anxiety of not knowing what to anticipate.

Questions About Logistics and Fees

What are your session fees? Fee transparency matters. At Indigo Studio, individual therapy sessions are $150 for 45 minutes.

Do you accept insurance? Many therapists are out-of-network providers. Alicia can provide a superbill for clients with out-of-network reimbursement benefits.

How do sessions work virtually? All sessions at Indigo Studio are conducted online via a secure video platform, serving clients in New Jersey and Delaware.

What is your cancellation policy? Good to know before you begin. Most therapists have a 24 to 48 hour cancellation window.

Questions About Fit

What kinds of clients and concerns do you work with most often? This gives you a window into the therapist's experience and passion areas.

Have you worked with people navigating [your specific concern]? Whether it is trauma, OCD, grief, relationship anxiety, or another area, asking directly about relevant experience is reasonable and appropriate.

What would you say your therapeutic style is like, as a person? Beyond credentials and approach, you are getting a sense of the human. Warmth, directness, humor, depth, how does this person show up?

A Note on Trusting Your Instincts

All of the questions above are useful, but none of them replace the felt sense of being in the room (or on screen) with someone. After a consultation, ask yourself: did I feel relatively at ease? Did this person seem genuinely interested in me? Did something feel off, or did something feel right?

Your nervous system often knows things your thinking mind takes longer to catch up to. Trust that signal.

Learn more about Alicia and her approach at Indigo Studio, and request a consultation to begin a conversation.

Frequently Asked Questions

Is a consultation call really free? Yes. At Indigo Studio, initial consultations are complimentary. They are a chance for both of you to ask questions and see if working together feels like a good fit.

What if I feel nervous on the consultation call? Fully normal. A good therapist will put you at ease and help you feel safe enough to ask what you actually want to know. Nervousness does not mean it is not the right fit.

What if I am not sure what to say about my concerns? You do not need a polished explanation. Saying something like, "I have been struggling with anxiety and I am not sure where to start" is enough. The rest unfolds from there.

Is it okay to speak with more than one therapist before deciding? Absolutely. Finding the right fit is important, and speaking with a few people before committing is a reasonable and common approach.

This article is for educational purposes only and is not a substitute for professional mental health support.