5 Things to Do Before Contacting a Therapist
By Cierra Listermann, Ph.D, HSP-P
Starting therapy can feel like a big step without much guidance, but it’s also a powerful move toward healing, growth, and self-understanding. Before you reach out to find the right therapist and not feel so in the dark, here are five things you can do to set yourself up for a more meaningful and productive experience.
1. Reflect on What You’re Hoping to Get Out of Therapy
Take a moment to ask yourself: Why now? Is there something specific you want to work on — like anxiety, burnout, relationship issues, or past trauma? Or are you feeling stuck or overwhelmed and not sure why? You don’t need to have all the answers, but having a sense of your goals can help you and your future therapist find the right path forward together.
2. Consider What Type of Therapy Might Suit You
There are different approaches to therapy including Cognitive-Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), Cognitive Processing Therapy (CPT), Mindfulness-Based Cognitive Therapy (MBCT), and many more. You don’t have to become an expert, but doing a little research can help you figure out what might resonate with you or spark questions to ask a potential therapist. It is also very helpful if you have participated in therapy in the past to reflect on if the therapy approach was beneficial for you, where you may be looking for another therapist who has training and experience in the same type of treatment, or if you may be looking for something completely different or complimentary to your previous therapy experience. For example, I have had many clients participate in EMDR (Eye Movement Desensitization and Reprocessing), therapy before starting therapy with me, where they found EMDR helpful but wanted to address more cognitive aspects of their trauma and sought out Cognitive Processing Therapy that I specialize in.
3. Think About Your Preferences
Do you want a therapist who’s direct or more reflective? Someone who shares your cultural background, gender identity, or spiritual beliefs? Are you more comfortable with virtual sessions or in-person meetings? These preferences can help narrow down your search, create a more comfortable therapeutic environment from the start, and ensure goodness of fit with your therapist. A strong therapeutic alliance, the bond between therapist and client, is crucial for successful therapy outcomes, which your preferences often dictate. It fosters trust, collaboration, and a sense of partnership, encouraging you to actively participate in your own healing and adhere to treatment plans. This alliance allows for the exploration of difficult topics, development of insight, and ultimately, better results.
4. Get Real About Your Logistics
Therapy is an investment of your time, energy, and money. Take a quick look at your schedule: What days or times could realistically work for you? What’s your budget? Do you want to use insurance? Figuring this out ahead of time can reduce stress when it’s time to book a consultation call and provide better alignment to find a therapist that offers what you need. Keep in mind, for therapy to be most effective, a general guideline is to start with weekly sessions for initial support and to build a therapeutic relationship. As you stabilize, make progress, and feel more confident using the coping mechanisms and strategies discussed in treatment, the frequency can be adjusted to bi-weekly sessions. Sometimes more frequent sessions, for example, twice-a-week sessions, might be beneficial during acute stress or crisis situations. The goal is to find a cadence that allows for consistent progress while also allowing for time to apply therapeutic strategies between sessions.
5. Write Down Your Questions or Concerns
It’s totally normal to feel nervous or unsure about what to expect in therapy, especially when trying something new. Writing down your questions like “What does a typical session look like?” or “How will we track progress?” can help you feel more confident when reaching out. It also helps you get a feel for whether the therapist is a good fit for your needs. The point of a consultation call is to ensure alignment with your therapist, both clinically and personally, where asking questions can be helpful to clarify specific things you may be looking for and any non-negotiables, for example requiring evening appointment availability. Most information basic information needed to determine initial goodness of fit is often found on a potential therapist’s website such as availability, fees or insurances they are in-network with, and their speciality areas.
Final Thought:
Starting therapy doesn’t require having everything figured out. It just takes a willingness to be honest with yourself and explore what healing might look like. Whether you're seeking support for stress, life transitions, anxiety, or trauma, preparing yourself emotionally and logistically can make the first step feel a little lighter. Taking these steps doesn’t have to be overwhelming and even just doing one or two can help you feel more prepared to contact and choose a therapist. Therapy is a collaborative process, and you deserve a space that feels safe, supportive, and tailored to you. When you’re ready, reaching out to a therapist can be one of the most empowering decisions you’ll ever make.
Ready to Take the Next Step?
If you're thinking about starting therapy and looking for a safe, supportive place to begin, I’m here to help! At Carolina Trauma Recovery and Psychological Services, I offer teletherapy for adults 18+ in North Carolina, specializing in trauma therapy, that is rooted in compassion, science, and trust — whether you're just starting this process for the first time or you have participated in therapy previously and are looking to address specific challenges you are currently experiencing.
👉 Reach out today to schedule a consultation or learn more about my services.
Curious About Trauma Therapy?
If you know (or suspect) that trauma plays a role in what you're going through, my next post is just for you!
Stay tuned for: “5 Things to Do Before Contacting a Trauma Therapist” — a gentle, practical guide to help you feel more grounded and prepared as you begin your trauma healing journey. Because healing is possible — and you don’t have to do it alone.
