A free therapy consultation is a short call where you and a therapist see whether you want to work together. It isn't a full session, and you don't need a prepared life story. In 30 minutes you share what you're looking for, ask your questions and get a sense of the person.
Here's how the call works, ten questions worth asking, and how to decide afterward, so you can walk in knowing what to expect.
What Happens in a Free 30 Minute Therapy Consultation?
How Does the Call Work?
You book a time through my online calendar, and if none of the times work, you can email me to set one up. It's a no pressure call. You can share what you want support with, ask about the process and get a feel for my approach and values. If I don't think I'm the right fit, I'll happily provide referrals and connect you to other therapists.
Is a Consultation the Same as a First Session?
No. The consultation is for fit, and the first session is where therapy begins. If you'd rather skip the call, you're welcome to book your first session directly.
What Should You Prepare?
Almost nothing. Find a quiet spot and jot down two or three things you want to ask. If you want a fuller picture before you book, my guide to online therapy in Seattle for young adults walks through how it all works.
What Can't a Consultation Do?
A consultation isn't therapy. I won't give a diagnosis or a treatment plan in 30 minutes, and it isn't a crisis service. If you need urgent help, call 911 or the 988 Suicide and Crisis Lifeline.
What I can do is listen, explain how I work and tell you plainly whether I think I can help with what you're bringing.
What If You Feel Nervous or Go Blank?
That happens a lot, and it's completely normal. You can say, "I'm nervous and I don't know where to start," and we'll begin there. You can also read from your notes.
There's no right way to do this call. The goal isn't to impress me. It's to see whether you feel safe enough to keep talking.
What If You Can't Find a Time That Works?
Email me and we'll set up a time. The consultation is offered Monday through Friday, 9 am to 5 pm, and a short call is easy to fit around work or classes.
If you're not sure whether you're ready, booking a call isn't a commitment. It's just a way to ask questions.
10 Questions Worth Asking on a Therapy Consultation Call
1. What Does a Session Look Like With You?
I work in a relational, psychodynamic way with an attachment and somatic lens. Sessions are 50 minutes, and we look at how your past shaped the way you relate now.
Notice whether the answer sounds like a real person talking or a brochure.
2. What Experience Do You Have With People Like Me?
Ask about culture, age, career and family background. I work with Gen Z and millennials, including AAPI, BIPOC, LGBTQ+ and immigrant background clients, tech workers, high achievers and creatives.
3. How Do You Work With What I'm Struggling With?
Name it directly, whether it's anxiety, burnout, family pressure or identity. You can see how I approach anxiety on my anxiety page.
4. How Will We Know If Therapy Is Working?
I check in with you after three sessions to see how the experience is going, and we keep talking about progress along the way.
Progress in therapy isn't always a straight line, so ask how it's measured.
5. How Often Will We Meet?
Ask what's realistic for your schedule and goals. Sessions are offered Monday through Friday, 9 am to 5 pm.
6. What Does It Cost, and Do You Provide a Superbill?
I'm a private pay provider and I don't bill insurance directly, but I can provide a superbill for possible out of network reimbursement. Rates are on my fees and insurance page.
You can also ask how the superbill process works and when you can request one.
7. What Is Your Cancellation Policy?
Sessions canceled with less than 24 hours' notice are charged the full session fee. Sessions are forfeited and charged in full if you arrive more than 15 minutes late. Ask about this before you book so nothing surprises you.
8. How Do You Handle Privacy?
Confidentiality applies, with exceptions related to safety. We go over those in your first session.
A clear answer shows a therapist takes your privacy seriously.
9. What Happens If We Are Not a Good Fit?
I'll say so, and I'll happily provide referrals and connect you to other therapists. Fit isn't failure. It's information.
10. What Do You Need From Me Before the First Session?
I ask clients to complete the intake paperwork before the first session. If it isn't submitted in time, the session is canceled and can be rescheduled once the forms are in.
How to Decide After a Free Therapy Consultation
What Are the Signs It Is a Good Fit?
You felt heard, not rushed. The therapist explained their approach in plain words. Your shoulders dropped a little by the end. You could imagine telling this person something hard. None of these guarantees a match, but they're meaningful signals.
What If You Feel Unsure?
Unsure is allowed. Take a day or two, or speak with another therapist and compare. If you'd like to know more about me first, my about page tells my story and how I work.
How Do You Compare Two Therapists Fairly?
After each call, write down three things. How did I feel during the call? Did I understand their approach? Could I picture telling them something hard? Do it the same day, while your first reaction is still fresh.
Then compare notes. Fees, schedules and training matter, but the feeling in the room matters most. Many people find the choice gets clearer once they see their notes side by side.
When Should You Book the First Session?
Book when you feel ready, not when you feel perfectly sure. If you liked the call and the practical details work, booking soon helps you keep momentum. If you need time, that's fine too.
When you're ready, use my contact page to schedule. You'll complete the intake paperwork before we meet.
What If You've Tried Therapy Before and It Didn't Help?
Many people come to me after a therapist who didn't feel like a fit. That doesn't mean therapy can't help you. It may mean the approach or the match wasn't right.
One Short Call Can Make Your Next Step Clearer
On a consultation call, you can say what didn't work last time and ask how I'd approach things differently. That alone tells you a lot.
You don't have to be certain, ready or perfectly prepared. A consultation exists so you can ask, listen and feel your way toward a decision.
If you can spare 30 minutes, even on a lunch break, book your free consultation and bring one question, even a small one.
