First Therapy Session? What to Ask and How to Know If It’s the Right Fit

Starting therapy is a big step and for many people, it can feel a little overwhelming. Whether you’re feeling burnt out, anxious, depressed, stuck in relationship patterns, or just know something needs to shift, finding the right therapist is key.

If you’re searching for a therapist in Alexandria, VA (or anywhere, really), the relationship you build with your therapist matters just as much as their credentials. So how do you know if it’s a good fit? And what should you ask in that first session?

Let us walk you through it! 

Therapy isn’t one-size-fits-all. It’s not just about finding a qualified provider; it’s about finding someone who gets you, makes you feel safe, and can meet you where you are.

At Seasons of Growth, we often tell new clients: “The first few sessions are a conversation between both of us ... .we're learning each other.” That’s because therapy is a relationship.

So let’s go over two things to consider when in your initial session.

1. What to Ask in Your First Therapy Session

2. How to Feel Out the “Vibe”

   
   

You don’t have to come in with all the answers, or even the perfect words. But it can help to reflect on what you need and ask questions like:

• “Have you worked with people who’ve gone through what I’m dealing with?”

• “How do you usually work with clients? Are you more structured or open-ended?”

• “What does progress usually look like in therapy with you?”

• “What happens if I’m not sure therapy is helping?”

Sometimes, it’s not about the answers, but more about how you feel during and after the session.

Ask yourself:

• Do I feel safe being myself with this person?

• Did they listen without judgment?

• Did I leave the session feeling seen and heard?

• Did they respect my pace and boundaries?

  
  

Your gut feelings are valid. If something feels off, you don’t have to stay. And if it feels promising, give it a few sessions to build trust. Whether you're starting therapy for the first time or returning after a break, our team of compassionate, culturally responsive therapists in Alexandria, VA is here to support you. We welcome individuals, couples, and families across all walks of life. We offer both in-person sessions in Alexandria and secure online therapy throughout Virginia, so you can access support in the way that feels right for you.