4 Things to Consider When Starting Therapy

Quick answer: Starting therapy works best when you consider four things: your “why” (what brings you in and what you want out of it), research (specialties, cost, and fit), questions (there is no question too small), and finally booking that first session. There’s no perfect time to start—and you can always change therapists if the fit isn’t right.

You’re thinking of starting therapy. That thought alone takes self-reflection and courage—and it already puts you steps closer toward positive, mindful changes in your life and relationships. But you may still have questions and hesitations about the first step. Who to call? Where to go? It’s your first time in therapy; of course you have questions. Here are four things to consider when starting therapy.

Why am I starting therapy?

The first thing to clarify is your “why”—one of the first questions a therapist will ask is, “What brings you into therapy?”

Take some time to ask yourself why you’re starting. Is it your thoughts? Experiences? Relationships? Stressors? What outcome would you like from therapy, and what goals would you like to accomplish?

If you’re unsure, try freewriting: take 5–10 minutes, close your eyes, breathe deeply, then put pen to paper and let your thoughts fall out without judgment. You may notice repeated words, phrases, or unrecognized concerns that point you to your why. Psychology Today’s piece on the magic of freewriting explores this mindful tool further. Another option is mindful meditation—paying attention, moment to moment, without judgment and with open curiosity. Austin Mindfulness Center offers free guided meditation resources you can start anytime, from anywhere.

How do I research and choose a therapist?

Once you have your why, research therapists whose specialties, rates, and personality match what you need.

Make sure a prospective therapist has experience with your priority—some specialize in anxiety, eating disorders, or depression, for example. Cost matters too: every therapist accepts different insurance plans or private-pay rates, so decide whether you plan to use insurance. Consider whether the therapist’s gender or demographic matters to you for relatability and trust, and ask friends, neighbors, or local groups for referrals.

Remember, you’ll be opening up to this person for weeks to come, so feel free to “shop around” until you find your match. If a therapist offers a consultation call before the first session, take it—it’s a great way to start building trust, check that you converse comfortably, and learn about session rates.

What questions should I ask a new therapist?

Ask anything—no question is too common, small, or unimportant when starting your therapy journey.

Having your questions answered can ease some anxiety, and how quickly you get answers can indicate what future communication will be like. Common questions a therapist or intake coordinator should be able to answer include:

• How does this work, and how can I prepare for sessions?
• How long have you been in practice?
• Can you explain the approach you’ll use in our sessions?
• Do you have experience with what I need help with (anxiety, depression, EMDR, parenting, etc.)?
• Do you provide in-person sessions or telehealth?
• Can I be seen more than once a week if needed?
• What is your cancellation and rescheduling policy?
• Who can I contact after hours or if I can’t reach you?

When should I book my first session?

At your level of readiness—there may never be a “perfect time” to start therapy, and second-guessing is normal.

Keep in mind: the thought alone of starting therapy is already bringing you closer to positive change. And you can always change therapists if your goals or the relationship shift. After your early sessions, check the fit by asking yourself: Does my therapist understand and honor my priorities, goals, and needs? Am I noticing my own definition of progress? Are my goals actually being addressed in sessions?

Starting therapy is half the battle

Clarify your why, do your research, ask your questions, and book the first session when you’re ready. Starting therapy is half of the battle, and continuing therapy is the other half—the full picture is that you may be glad you started today. Whether you prefer meeting in person in Austin or online therapy anywhere in Texas, the first step is the same.

Getting started. Ready to take that first step? Our individual counseling team can match you with a therapist who fits your goals, schedule, and budget.

Frequently asked questions

What if I don’t know why I want therapy?

That’s common. Try freewriting for 5–10 minutes without judgment, or a short mindful meditation—repeated words and themes often reveal concerns you hadn’t named yet. A therapist can also help you clarify goals in the first sessions.

Can I switch therapists if the first one isn’t a good fit?

Yes. Therapy works best with a strong match, so it’s normal to “shop around.” If your goals or the relationship change, you can switch at any point without starting your progress over.

Should I do a consultation call before booking?

If it’s offered, yes. A consultation call lets you check whether you converse comfortably, ask about the therapist’s approach and specialties, and learn about session rates before committing.

Get started with a therapist at Austin Mindfulness Center—in person in Austin or online across Texas.