If you live in Cambridge, Ontario, you know that the city is full of different communities and support . But when it comes to finding a therapist in Cambridge, or virtually, the process can feel a bit overwhelming—especially if you’re new to therapy or not sure what to expect. Maybe you’ve found a few therapists, and now you’re wondering what to ask during that first consultation. What’s appropriate? How do you know if someone is the right fit for you? You’re not alone—these are common questions, and it’s perfectly normal to feel a bit uncertain at this stage.

Questions to Ask a Therapist in your initial consultation

Starting therapy is a big step, and you deserve to feel comfortable and confident in your choice. I want you to know that it’s okay to ask questions and take your time finding the right therapist for you. Here are some tips and questions I’d share with a friend or family member who’s getting ready to interview a potential therapist:

What is your approach to therapy?

Every therapist has their own style and preferred methods. Some use Cognitive Behavioural Therapy (CBT), Dialectical Behaviour Therapy (DBT), or other approaches. This doesn’t mean that you have to become an expert on therapy modalities, though! I’d encourage you to ask them to explain how they work with clients and what a typical session looks like.  This helps you understand if their style matches what you’re looking for.

What are your qualifications and experience?

It’s important to know your therapist’s education, credentials, and how long they’ve been practicing.  You can also ask if they have experience working with issues similar to yours, whether that’s anxiety, depression, relationship concerns, or something else.

Have you worked with clients with concerns like mine?

If you have specific needs—like a specific trauma, cultural identity, or family issues—ask if they’ve worked with clients in similar situations and how they approach those conversations.

What are your fees, and do you accept insurance or direct billing?

Therapy is an investment in your well-being, so it’s important to know the costs up front. Ask about session fees, sliding scales, insurance coverage, and if they offer direct billing (for example, to NIHB if you’re eligible). 

It is also important to check in with your extended benefits plan (if you have one) to see what credentials are covered, and if the therapist that you’re interested in matches those credentials.

How do you measure progress in therapy?

Some therapists use structured tools, while others rely on ongoing conversations. Asking this question will help you to understand how you’ll both know if therapy is working and what happens if you feel stuck.

What should I expect from our sessions?

As each therapist is different, each session will look different with different therapists. It may be helpful to ask about session length, frequency, and what you might do in between sessions (like practicing new skills or reflecting on your experiences). It could be as simple as “what does an average session look like with you?”

What is your experience with diversity and inclusion or (your specific culture or identity you want support around)?

If it’s important to you, please ask about their experience working with people from different backgrounds, cultures, or identities. This can include direct client work, but also may include training in anti-oppressive or trauma-informed care – where have they received additional training?  

What happens if I don’t feel comfortable or want to switch therapists?

This may feel awkward, but it’s important to ask if you want to be informed about the ways that a therapist practices. A good therapist will support you in finding the right fit, even if it means referring you to someone else. Ask how they handle these situations.

Do you give homework or activities between sessions?

Some therapists encourage work outside of sessions, while others focus on in-session exploration. Asking this question can help you understand what you can expect so you’re prepared.

It also may be helpful to discuss how it might be helpful for you to organize your thoughts and experiences outside of sessions. For example, it might be helpful for you to have a notebook where you keep notes and bring into a session, even if the therapist you are looking at doesn’t assign homework or activities between sessions. 

What are your specialties?

If you’re looking for support with something specific—like couples therapy, therapy for children and youth, or trauma—ask about their areas of expertise and any additional training they may have. 

You Deserve Support from a Therapist 

You deserve support from someone who can deeply help you. Therapy isn’t just for chatting weekly—it’s about reaching your goals and getting real support. I hope these questions help you find the right therapist who can help you reach your goals. You deserve to get healing and support.

Our practice specializes in therapy for individuals, couples (including those navigating separation), and families. We offer trauma-informed approaches, culturally safe care, and direct billing to NIHB for those who are eligible. 

If you’d like to learn more about our services, check out our pages on therapy, group therapy, or supervision. You can also visit our homepage for more information.

You deserve healing, support, and a therapist who truly cares. Let’s take the next step together.