If you’re thinking about starting therapy, the idea of finding the right therapist could feel overwhelming. Luckily, many mental health providers offer short, free, no-committment consultation calls where you can learn more about one another and decide whether it’s the right fit.

Deciding to see a therapist is a big step on your mental health journey — especially if it’s your first time exploring the therapeutic process. One way to find the therapist that’s right for you is with a free initial consultation call. Not all therapists offer therapy consultation calls, but finding ones that do can be a good way to evaluate your options before committing to a first session with a new therapist.

Key takeaways:

  • Therapy consultation calls are short, free, no-obligation meetings for you to determine whether a provider is right for you
  • You can book multiple free consultation calls with different therapists to find the best match
  • Expect your therapist to ask you questions about your mental health history, needs, and preferences
  • Be prepared to ask the therapist questions about their experience, expertise, and approach
  • Feeling nervous before a consultation call is normal and can be openly shared with the therapist

What is a therapy consultation call?

Therapy consultation calls are short, free introductory meetings with a therapist where you discuss your needs and decide if the therapist is a good fit for you. Therapy consultation calls usually last between 10-30 minutes, and are “no obligation” — meaning if you don’t feel like it’s a right fit, there’s no need for any further sessions. If, after the call, you and the therapist do decide to work together you’ll discuss scheduling your first official therapy session.

When you meet with a therapist for a consultation call, it’s important to note that this clinician is not yet your therapist. At the same time, the conversation will be confidential, just as you would expect a session with a therapist to be. However, there are limits to that confidentiality. By law, a therapist must notify the authorities if someone poses an imminent threat to themselves or another person, or if they learn about child or elder abuse occurring.

Did you know?

The relationship between a client and their therapist — known as the therapeutic alliance — is one of the strongest predictors of therapy outcomes. A landmark meta-analysis of 295 studies published in Psychotherapy found a consistent, positive relationship between alliance quality and treatment outcomes across different therapy approaches, patient populations, and countries. In other words, who you work with matters as much as what method they use. That’s why finding the right fit before committing to a first session is worth the effort.

What happens during a therapy consultation call?

During this call, you and the therapist are getting to know each other. These calls are not long enough to go into extensive detail, so the goal is for both parties to get a general sense of what it might be like to work together. The therapist will share a little bit about their background, discuss the limits of confidentiality, and possibly talk about their areas of expertise and education. They may also ask you about things like:

  • Your reasons for seeking therapy
  • Your mental health goals
  • The main challenges or issues you’re facing
  • Whether you’ve been in therapy before, and what did or did not work for you

The purpose of these questions is so the therapist can understand your needs, and make sure they feel equipped to meet them.

If you’re seeking help for something that’s difficult for you to talk about, you get to choose how much you share in this call. Opening up and seeing how your potential therapist responds can help you assess whether they’re right for you. There are many things to consider, such as comfort, trust, whether you feel understood by them, and if they have experience in your specific mental health needs. Some questions you could consider asking are:

  • Types of therapy they practice (for example, do they use cognitive behavioral therapy (CBT), EMDR, integrative approaches, etc.)
  • What experience or specialties they have that relate to your mental health goals or concerns
  • If they are in-network or out-of-network with your health insurance, and how billing works
  • Whether they do in-person or online therapy
  • What their cancellation policy is

The consultation call will also help you get a feel for whether you and the therapist “click.” This is important, because the relationship with your therapist — also known as the therapeutic alliance — is a strong indicator of whether or not treatment will be successful for you.

What if I don’t feel like a potential therapist is a good match?

If you feel like the therapist you have a consultation call isn’t a right fit for you, that’s okay. A good therapist will understand that not every meeting results in a fit. If you’re feeling this way during the consultation call itself, you can say something like “Thank you so much for your time. I really appreciate it. I am meeting with a few more therapists to help me find the right fit for therapy. If I decide to move forward with you, I will contact you.”

Sometimes it can take a few meetings until you find the therapist that’s right for you — this is the entire point of therapy consultation calls, after all. If after the call, you decide not to move forward with the therapist for any reason, you can simply send a follow-up message letting them know that it isn’t the right fit for you. Then, you can  search for and book a consultation call with a different therapist. The important thing is that you find the best therapist for your needs.

There’s no set number — but speaking with two or three therapists is a common approach, especially if you’re new to therapy or have specific needs. Consulting with more than one gives you a basis for comparison: you may not know what “feeling comfortable” with a therapist looks like until you’ve experienced it alongside something that doesn’t quite fit. That said, if your first consultation call feels right — you feel heard, the therapist’s approach makes sense for your goals, and the logistics work — there’s no need to keep looking. Trust your gut, and remember that you can always switch therapists later if the working relationship isn’t what you hoped.

How to prepare for a therapy consultation call

Start by reflecting on your needs. Be prepared to share why you’re considering starting (or returning to) therapy, what your mental health goals are, and what you hope to gain. Write down any specific concerns or issues you’d like to discuss to ensure you cover everything that’s important to you.

Consider making a list of questions for your therapist; think about what’s important to you, things like:

  • Therapy style (compassionate listening, offering perspectives or suggestions that are “challenging” or slightly outside your comfort zone, whether or not they give homework)
  • Logistics such as scheduling, location, pricing and insurance
  • Identity – Are you looking for a therapist who shares your cultural or religious background, or is part of the LGBTQ+ community? Perhaps you’re looking for a therapist with the same racial or gender identity as you?
  • Whether or not they have experience with your specific concern. For example, PTSD, anxiety, eating disorders, or trauma.

Logistics for your therapy consultation call

Be sure you have a quiet, private space to take the call. If your call is happening via video chat, be sure you have a powered-up device and a reliable internet connection. If possible, test the software needed first to make sure your camera, microphone, and headphones (if you’re using any) are working properly.

Is it normal to feel nervous before a therapy consultation call?

Yes, it’s normal to feel nervous. Remember, starting therapy is a big step. You may be sharing things you’ve never talked about before. It’s okay to feel a number of things, including nervousness, and it’s okay to let the therapist know how you’re feeling. Openness and honesty are important to establishing whether the therapeutic relationship will be one that works for you.

What to do after your therapy consultation call

After your therapy consultation call, take a moment to reflect on how you feel. Ask yourself whether you felt comfortable opening up to this person, and if their responses made you feel heard and understood. Think about whether they have any specific experience or specialties you may be seeking.

If you’re feeling undecided between one or more potential therapists, look over your notes and compare them to notes from any other consultation calls you’ve had.

If you’ve decided you’d like to work with the therapist you spoke with, reach out to discuss scheduling your first session. It’s helpful to have a sense of your preferred session times, and any flexibility in your schedule, ready to share with your new therapist.

While it’s not required, if you feel like the therapist wasn’t a fit for you, you can reach out to let them know. It’s also always okay to reach out if you need more information before making a decision.

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Scheduling a therapy consultation call with Grow Therapy

Grow Therapy can help you find a therapist that fits your needs, and is in-network with your insurance. You can find a therapist on our site using multiple filters like specialties, treatment methods, age, gender, and more.

We also offer therapy consultation calls in the following states:

  • California
  • Florida
  • Illinois
  • Indiana
  • Maryland
  • Massachusetts
  • North Carolina
  • Ohio
  • Pennsylvania
  • Texas

Once you’ve used Grow Therapy to find a therapist in your area who takes your insurance (or accepts cash-pay if you don’t have an insurance plan), you can book a 15-minute consultation call to make sure the fit is right.

You’re doing the right thing for your mental health

Remember: Taking steps to start therapy and improve your mental health is a great thing to do for yourself. While scheduling therapy consultation calls may feel uncomfortable, and even a little awkward, they’re a great way to make sure you find a therapist who’s a fit for you. Approach these calls with an open mind, and remember that you’re doing something great for your well-being and growth.

Final thoughts

A therapy consultation call is one of the lowest-stakes things you can do on the path to getting support. It costs nothing, takes 15 minutes, and gives you real information about whether a particular therapist is someone you can open up to — which, as the research consistently shows, is one of the most important variables in whether therapy actually helps.

If you feel nervous going in, that’s normal. If the first call doesn’t feel right, that’s useful information, not a setback. The goal isn’t to find a perfect therapist on the first try — it’s to give yourself the chance to find one who’s genuinely right for you.

The hardest part of therapy for most people isn’t the work itself. It’s making the first call.

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Frequently asked questions

Yes — consultation calls are offered at no charge by the therapist. They’re designed to be low-stakes for both parties: the therapist wants to make sure they can genuinely help you, and you want to make sure the fit feels right before investing in a full session. You won’t be billed for a consultation call, and there’s no obligation to book a session afterward.

That’s more common than you might think — and it’s worth mentioning directly to the therapist during the call. A good therapist will respond to that vulnerability with patience rather than pressure. Pay attention to how they respond when you say you’re nervous: that response itself tells you something meaningful about what working with them would feel like.

Absolutely. You don’t need to arrive with a clear diagnosis or specific goals — part of what a consultation call helps you figure out is whether a therapist’s approach and areas of expertise align with what you’re experiencing. It’s fine to say “I’m not entirely sure what I need yet” and let the conversation unfold from there.

No — consultation calls are shorter (typically 10–15 minutes), free, and specifically focused on fit rather than treatment. Your first official therapy session will be longer, billed through your insurance or as a direct payment, and is where actual therapeutic work begins. Think of the consultation call as an interview, not an intake.

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About Grow Therapy

Grow Therapy (Grow) is an online therapy platform making it easier to access high-quality, insurance-covered therapy and psychiatric care. With a network of over 25,000 licensed providers and coverage for 220 million Americans, Grow delivers care that's easy to start, affordable to continue, and grounded in trust.
This article is not meant to be a replacement for medical advice. We recommend speaking with a therapist for personalized information about your mental health. If you don’t currently have a therapist, we can connect you with one who can offer support and address any questions or concerns. If you or your child is experiencing a medical emergency, is considering harming themselves or others, or is otherwise in imminent danger, you should dial 9-1-1 and/or go to the nearest emergency room.