What to Expect During a Free 20-Minute Therapy Consultation Call (Hint: It’s Not a Full Therapy Session)

So, you’re considering therapy—congrats! You’re about to embark on a journey of self-discovery and emotional growth. But before you start unpacking all that, there’s something standing between you and your new therapist: the free consultation call.

This magical, free (did we mention free?) 20-minute chat is not a full-on therapy session. Think of it like speed dating, but instead of determining if you want to share appetizers, you’re figuring out if this person should be trusted with your deepest, darkest thoughts. No pressure!

So, What Actually Happens During This Call?

1. Introductions (a.k.a. Let’s Make This Less Awkward)

Expect a warm but professional greeting—this is not a first date, but it’s also not a cold corporate meeting. Your potential therapist will probably start with something like:

"Hi, I’m [insert therapist name], and I’m so glad you reached out! Tell me a little about what’s bringing you to therapy."

Translation: Spill a little tea about why you’re considering therapy, but don’t feel pressured to give your whole life story just yet.

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2. You Give a Quick Summary of What’s Going On

This is your chance to highlight why you’re considering therapy—are you feeling anxious? Dealing with relationship issues? Struggling with motivation? Have you recently realized that your pet goldendoodle might be the most emotionally stable one in your household? (Hypothetically speaking.)

Keep it brief. If this were a full session, you could deep dive, but for now, just give enough info to see if the therapist is a good fit.

3. The Therapist Talks About Their Approach

Here’s where they tell you how they work. Do they use Cognitive Behavioral Therapy (CBT)? Are they all about mindfulness? Do they mix things up with humor? (A therapist with jokes? Yes, please.) 

This is your chance to see if their style matches what you’re looking for. If they say, “I take a strictly solution-focused approach,” and you were hoping to process how childhood memories impact your present-day attachment style for numerous sessions — this might not be the one for you. Ask for clarification on any psychology jargon you may not be familiar with yet. 

4. The Important Logistics (a.k.a. The “Do We Have a Deal?” Part)

Expect a rundown of:
✔️ Session length & frequency (Weekly? Biweekly? Whenever your existential crisis peaks?)
✔️ Fees
✔️ Insurance options
✔️ How they handle scheduling & cancellations (Because life happens.)

If you’re already sweating about pricing, don’t be afraid to ask about sliding scale fees or payment options!

5. Questions? This Is Your Moment

Before wrapping up, you’ll be invited to ask anything on your mind. Here are some good questions to consider:

• “What’s your experience working with people who struggle with [insert your concern]?”
• “How do you typically structure your sessions?”
• “What’s your therapy vibe? Do you challenge clients, or are you more supportive and gentle?”
• “Do you allow pets to listen in on Zoom sessions? Asking for my incredibly neurotic goldendoodle.”

6. Next Steps (Yes, No, or Maybe - No Hard Feelings)

By the end of the free consultation, you may either be excited to book a full therapy session or realize this isn’t the right fit—and that’s totally okay! If it’s a match, you’ll schedule your first session. If not, the therapist may even refer you to someone else who better suits your needs. If you’re unsure, you can ask for time to think about the call and offer to reach back out if you decide to schedule an intake session or have more questions.

Final Thoughts: It’s a Vibe Check, Not a Deep Dive

The free consultation call is just a preview. You’re not expected to have breakthroughs, cry (unless you want to), or solve your entire life in 20 minutes. Instead, it’s about making sure you feel comfortable, heard, and confident about moving forward.

So take a deep breath, grab your coffee (or emotional support water bottle), and give it a shot. Worst case? You get a free 20-minute chat with a professional who genuinely wants to help. Best case? You find the therapist who’s going to help you thrive.

Either way, you’ve got this. 💪