You’ve booked a therapy session. You sit down, maybe a little nervous, and then it hits you… what do I even say? Do you start with the big stuff? The small daily stress? Or do you just wait for the therapist to lead?

So here’s the thing. A lot of people walk into that first session and just… freeze. You sit there, not sure where to start, maybe staring at the floor. 

Honestly, that happens more than you’d think—and it’s completely fine. What many don’t realize is that therapy isn’t only about giving answers. You can ask questions too. And those questions matter. They show what’s important to you and shape how sessions unfold.

That’s what we’ll explore here: seven useful questions you can ask to get the most out of therapy.

1. What’s Your Style of Therapy?

Therapists don’t all work the same. One might use a set plan, like CBT, with exercises you can take home. Another might keep it open, just talking through what’s on your mind. It helps to know which way they lean. That way, you don’t walk in expecting one thing and get something else. 

Some therapists stick close to a plan. Others shift as the session goes, more like a coach who watches how you’re doing and changes things on the spot. Try asking, “How do you usually work with people like me?” That simple question tells you a lot.

2. What approach do you usually take?

Every therapist has a style. Some focus on practical tools and exercises. Others lean on deeper conversations to uncover patterns. A few mix both. Asking about their approach helps you picture what sessions feel like. Do they suggest homework? Or do they ask pointed questions? 

You’re not hunting for the “right” answer here. It’s more about whether their way of working clicks with you, whether you feel like you can actually sit there and talk without forcing it. 

Forget the fancy terms—what counts is whether their way of working makes it easier for you to talk and want to come back.

3. How will we track progress?

You want therapy to push you forward, not hold you in the same spot. Ask how they check progress. Maybe you’ll set goals together and revisit them every few weeks. Maybe they’ll check in on how things feel at work, or if home has been different. 

One might hand you a worksheet or a scale to fill out. Another might just sit back and talk it through with you. The method matters less than knowing it exists. 

That way you’re not left wondering if you’re improving—you’ll see it together. And if something isn’t working, you’ll know early enough to adjust the plan.

4. What happens in a session?

Walking into the unknown is stressful. Ask what a typical session looks like. Do they start with updates, or dive into a topic? Will the first few meetings focus on history or goal-setting? Knowing the flow helps ease nerves and sets clear expectations. 

You’ll also learn if they assign things to practice between sessions or prefer to keep the work inside the room. This simple question makes therapy less intimidating. It turns a vague idea into something you can picture and prepare for.

5. How do scheduling and fees work?

Money talk isn’t fun, but if you skip it, stress shows up later. Ask what a session costs. Ask how you pay—cash, card, insurance? What if you miss a day, do they still charge? Then look at timing. It helps to ask about their schedule. 

Do they see people after work? On weekends? Online if you can’t make it in? If their hours don’t really fit your routine, you’ll probably find it hard to stick with it. If you leave it until later, it can mess things up. Best to check in the beginning.

Conclusion

Asking questions isn’t about making things harder. It’s really just part of looking after yourself. Asking questions gives you a clearer picture of how therapy might feel and if it fits. You don’t have to fire them all off in one go. Bring up what’s on your mind when it comes up. 

What’s important is walking out feeling listened to. When you understand more, you feel calmer. Therapy works better when both of you take part. Your questions are often the first step. Whether it’s with Victoria Therapists or at Neuralive Counselling & Neurofeedback, asking the right things helps you move forward.