Booking therapy can feel like a big step. Then the consultation starts, and your mind goes blank. Having a few questions to ask a therapist ready can make that first talk easier and help you know if the fit feels right. This post gives you a simple list, grouped by topic, with what a good answer usually sounds like. It also covers red flags and why it is okay to switch.
This post is general information, not a diagnosis or professional advice.
Why a few good questions matter
The bond you build with your therapist matters a lot. Research shows that the working relationship between you and your therapist is linked with better results, even after other factors are taken into account (see Sources). Shared goals, trust and feeling understood all play a part, across many types of therapy (see Sources).
That means fit is worth checking. A short free consultation for therapy is often the easiest time to do it. You are not being rude or difficult by asking questions. A good therapist expects them and is glad you asked.
You do not need to ask every question below. Pick the three or four that matter most to you. Write them down, so you do not have to remember them on the spot. It is also fine to jot notes during the call. Afterward, take a minute to ask yourself: Did I feel heard? Would I feel okay telling this person something hard? Your answers to those two questions often matter more than any credential.
Questions to ask a therapist before starting, about fit
These questions help you get a sense of who the therapist is and how they work.
What kinds of concerns do you work with most? A good answer is specific. You want to hear that they have experience with what you are facing.
How would you describe your approach? Listen for plain words. They might name a method, like cognitive behavioural therapy, and then explain what it looks like in a session.
What does a typical session look like? A good answer gives you a picture: how it starts, what you might talk about, whether there is anything to try between sessions.
How do you handle it if I disagree with you, or something is not working? Good therapists welcome feedback. You want to hear that they will adjust.
Pay attention to how you feel, not just what they say. Do you feel listened to? Do their answers make sense? Vague, salesy or rushed answers are worth noticing.
Practical questions
Practical details matter too. Here is what to ask a new therapist about the nuts and bolts:
What are your fees, and do you provide receipts for insurance?
How long is each session?
Do you offer sessions online, in person or both?
Do you have evening or weekend times?
What is your cancellation policy?
Are you registered with a regulatory college in Ontario?
In Ontario, therapists register with a regulatory college, such as the college for psychotherapists, social workers or psychologists. Their title will usually tell you which one. A good answer to the registration question is clear and easy. Every clinician on our team is registered and in good standing with their college.
For current fees and booking details at our clinic, the free consultation is the best place to ask.
Questions about the plan and progress
It helps to know where therapy is headed. These questions to ask in a consultation focus on goals and progress:
How will we set goals? A good answer involves you. Goals should be shaped together, in your words.
How will we know if it is working? Some therapists use check-ins or short questionnaires. Others talk through progress every few sessions. Either is fine, as long as there is a plan.
How long do people usually come for? An honest answer is "it varies." A good therapist can tell you what affects that, without promising a set number.
What happens if I want to take a break or stop? You want to hear that the choice is yours.
If you want to know what to expect once you start, our post on what to expect in your first therapy session in Canada walks through it.
Questions about safety and privacy
Therapy works best when you feel safe enough to be honest. These questions help you understand how your information is handled and what happens on hard days.
Who can see what I share? A good answer explains that what you say is kept private, with a few clear exceptions, such as when someone's safety is at serious risk. The therapist should explain those limits in plain words, without you having to dig.
How are my records kept? You want to hear that notes are stored securely and that you can ask about them.
If I join online, how private is it? A good answer covers the video platform and tips like finding a quiet room and using headphones. Our online counselling page explains how secure video sessions work at our clinic.
What should I do if I am struggling between sessions? A clear answer names what to do in a crisis, like calling 911 or calling or texting 9-8-8, and how to reach the clinic for anything else.
These answers should feel calm and clear. If a therapist seems unsure or brushes the question off, take note.
Therapist red flags to notice
Most therapists are caring and skilled. Still, it helps to know the warning signs. Therapist red flags include:
Promising a cure or a fixed timeline
Brushing off your questions or getting defensive
Pushing you to book many sessions up front
Being unclear about privacy and who can see your information
Talking a lot about their own life, so the session feels like it is about them
Crossing boundaries, such as wanting to be friends outside of sessions or making you uncomfortable
Judging your identity, culture or beliefs
Effective therapy rests on trust, empathy and shared goals (see Sources). If those feel missing, that matters. Trust your gut. If something feels off, you are allowed to say so, ask questions or walk away.
It is okay to switch
Sometimes the fit is not right, even with a good therapist. Maybe your styles do not mesh, or you realize you need someone with different experience. Changing therapists is common, and it is not rude.
You can tell your therapist directly, or simply book with someone new. A good therapist will understand and may even help you find a better match. You do not owe anyone a long explanation.
If you are looking for help with trauma in particular, our post on how to choose a trauma therapist in Ontario has questions just for that.
At our clinic, the free consultation helps match you with a therapist who fits what you are looking for. We have offices in Kitchener, Waterloo, Cambridge and Ottawa, and online sessions across Ontario.
Cost, billing and your first step
Ask about current fees at the free consultation.
We accept Health Spending Accounts (HSAs).
We can direct bill many insurers. Coverage depends on your plan, so check with your insurer before you start.
Book a free 15-minute consultation with our admin team. Bring your questions, and we will help you find a therapist who fits.
If you're in crisis: if you or someone you love is in immediate danger, call 911. If you're thinking about suicide, call or text 9-8-8 any time, day or night.
Last reviewed: October 2026
Sources
Flückiger C, et al. Assessing the alliance-outcome association adjusted for patient characteristics and treatment processes: A meta-analytic summary of direct comparisons. Journal of Counseling Psychology, 2020.
Wampold BE. How important are the common factors in psychotherapy? An update. World Psychiatry, 2015.
National Institute of Mental Health. Psychotherapies.