According to a poll by the Canadian Mental Health Association (CMHA), the number of individuals accessing mental health support in Canada has seen a significant uptick.
Despite this rise in people seeking mental health support, the first session of coaching or therapy, also known as the initial consultation, can often bring about anxiety and confusion.
You may be wondering:
What is the first coaching or therapy session?
Do I need to prepare for the first session?
What questions will a therapist or coach ask in this first consultation?
What questions can I ask a coach or therapist during the first consultation?
Feeling anxious about booking a therapy or coaching consultation is completely normal. Whatever your reasons for seeking support, Blue Sky Learning can offer support in various areas, including:
AuDHD coaching or therapy
Academic coaching or therapy
Executive functioning coaching or therapy
A coach or therapist for mental health conditions.
Couples counselling
Life coaching
Family therapy
To help you start your journey with therapy or coaching, Blue Sky Learning has created this guide to answer common questions about the initial coaching and therapy session and how to prepare for your first session.
Understanding the First Therapy Session or Coaching Session
The first session with a therapist or coach is sometimes called the initial therapy or coaching consultation. During this session, you'll discuss various life challenges and conditions, such as:
Life transitions
Anxiety and depression
Body positivity
Trauma and PTSD/CPTSD
Borderline personality disorder
Self-esteem
Stress
The first session with a therapist serves as a basic conversation between you and your potential therapist. While it doesn't usually dive into deep traumas, it is an opportunity for both parties to learn if you are the right fit to work together.
This session aims to establish a strong therapeutic or coaching alliance—a relationship based on mutual respect, safety, and trust.
It is perfectly normal to feel anxious during your first therapy session or coaching session, and you can communicate this to your therapist or coach to help ease the process. Treat the conversation like a casual chat where you can be your authentic self without fear of judgment. You can ask the therapist or coach questions as they arise, and don't feel pressured to share everything in the first session.
At the end of the consultation, you should have clarity on your most pressing questions and whether the therapist or coach feels like the right fit for you. If your first session doesn't leave you feeling comfortable or aligned, it is totally acceptable to seek another coach or therapist.
WHAT TO EXPECT FROM the FIRST SESSION:
Topics the Therapist or Coach Will Discuss During the First Therapy Session or First Coaching Session
Being asked questions may invoke anxiety in some individuals. If you experience anxiety, it's important to let your therapist or coach know so they can provide accommodations or help you with grounding exercises to ease through the process.
One accommodation might involve writing down your answers instead of articulating them verbally. To alleviate some of your anxiety regarding the potential topics up for discussion, Blue Sky Learning has compiled a list of possible topics.
These questions may vary depending on the specific coach or therapist, but most first therapy or coaching sessions include discussions on:
Legal matters such as confidentiality
Cost and sliding scale options
Insurance coverage
Waiting list length
Whether sessions will take place virtually or in person.
Frequency and duration of therapy
Goals for the sessions
Experience and the modalities used
Potential need for referrals to external sources, including neurodivergent support groups.
Whether you may require additional supports alongside counselling or coaching sessions, such as someone who can diagnose ADHD or other neurodivergent conditions for a more holistic approach.
Potential Questions the Therapist or Coach May Ask You During the First Therapy or Coaching Session
There is no clear number of questions or standardized questionnaire that all therapists or coaches will employ. The questions will differ based on the individual approach of the therapist or coach, as well as your specific circumstances.
During the first session, if you encounter a question that feels uncomfortable, you can choose to revisit it after you have had some time to think. Remember, providing the therapist or coach with as much context as you are comfortable with will help them gain a more accurate understanding of your needs and whether they can support you effectively.
Although the questions will differ, here are some potential questions the therapist or coach may ask you during the consultation:
What are your pronouns?
What brings you here?
What are your goals for our sessions?
Have you attended therapy or coaching before?
What are you looking for in your sessions?
Do you have a formal diagnosis?
Can you afford the therapy rate? Do you need a sliding scale?
What has helped you in the past?
How frequently would you like to come to sessions?
Do you have insurance?
Do you feel you have enough privacy for online sessions?
What approaches have helped you in the past?
Do you have supportive people in your life?
What would you consider your strengths and areas for growth?
The goal of the therapist or coach asking you questions is to get to know you and see if you are a fit for them as a client. If you are not a fit for their therapeutic approach, they ethically need to refer you to someone who does to get the care you need.
QUESTIONS YOU COULD ASK A THERAPIST OR COACH DURING THE FIRST THERAPY OR COACHING SESSION
The coaching or therapy consultation is not just a chance for the therapist to get to know you, but it is also a chance for you to get to know that therapist better. The process of determining if the two of you can form a strong therapeutic alliance is collaborative, and you will have a chance here to determine if you feel it is a fit for you too.
There is no exhaustive list of questions to ask a therapist or coach in the session. Here are some questions you could ask:
Could you share more about your practice?
What modalities or approaches are you trained in?
What conditions are you trained in to provide support for?
Do you offer support for neuroqueer individuals?
Would you have to break confidentiality? If so, when?
How frequently do you usually meet with clients?
What are your fees?
Do you offer a sliding scale?
What are your policies around insurance and cancellation fees?
How should I prepare for our first session of working together after this consultation?
How would I know if our sessions together are working?
Could you explain intersectionality to me?
Do you have experience working with individuals with my identity and background?
I need to discuss my experiences with systemic discrimination. Are you comfortable discussing this topic, and do you have experience discussing systemic discrimination?
Do you have a waitlist? If so, how long?
You may also want to reflect on the feelings after the session to ascertain if the therapist or coach is the right fit for you. Consider questions like:
Do our schedules align?
Have they worked with individuals with similar conditions or identities as me?
Do I feel safe with them?
Do I feel I could build trust with them?
Do their fees and my ability to pay align?
Are they covered by my insurance?
Do our approaches to coaching or therapy align?
Are they knowledgeable in the areas I need support in?
Do I feel I can be myself around them?
Do I feel supported, heard, and understood?
If you determine that the therapist or coach feels like a good fit, you can reach out to schedule your first official working session.
Book a Free Consultation With Blue Sky Learning
Are you a neurodivergent individual in need of support from an ADHD coach, autism coach, AuDHD coach, or executive functioning coach? Blue Sky Learning is here to help.
Blue Sky Learning embodies compassion, empathy, and person-centered approaches to support individuals in their mental health journey. They provide opportunities for students, professionals, parental guardians, and educators to address individual concerns and areas for growth.
Book a free 20-minute consultation with one of Blue Sky Learning's team members by emailing hello@blueskylearning.ca or following the link below. You can also explore their biographies on Psychology Today to learn more about each therapist.
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