Exploration session: The key to finding the right therapist
What It Is, How It Benefits You (and Me), and What to Expect.
You did it!
You’re ready to reach out for support, and that’s a huge step. But with so many therapists out there, finding the one that aligns with your needs can feel pretty overwhelming. I remember when I was looking to work with a therapist for the first time—I had no idea where to start. Where do I even look for a therapist? How do I know if they’re the right fit for me? What is an exploration/consultation/discovery call? How does it all work? These are just a few of the many questions that might be swirling in your mind right now, and I get it!
One effective approach to deciding who you want to work with is to schedule an exploration session (as I like to call it) or a consultation call before diving into ongoing sessions. Fun fact: Most therapists offer a FREE 15 to 30-minute consultation call! This gives everyone a chance to connect and gather information. In this post, we’ll explore what an exploration session is all about, the benefits it offers to you (the client) and the therapists (including me), and what to expect. My goal is to ease those feelings of overwhelm and give you a sense of clarity about what to expect so you can move forward with confidence in choosing the right therapist for your needs.
Throughout this blog, when I use “we” and “us” in this blog, I’m referring to you and the therapist, which may not specifically be me. This language highlights the collaborative nature of the therapeutic process and the shared journey between clients and their therapists.
So, what exactly is an exploration session?
It’s essentially a consultation session. It is a valuable opportunity for us to connect and get to know each other. It’s a time for us to share our unique experiences and ask questions, creating an open dialogue that helps us understand your needs better. This session is about us sharing how we each arrived in this space today. We’ll not only explore your motivations for seeking counselling and what you hope to achieve through therapy, we’ll also discuss the approaches you’re interested in exploring, as well as what has and hasn’t worked for you in the past.
In short, it’s about exploring if we’re the right fit for this journey together at this time. Hopefully, by the end of the session, you will feel more informed and have greater clarity to decide how you’d like to move forward with therapy and with whom.
Benefits for You (The Client)
Establishes a Connection and Do a “Vibe Check” with the Therapist. The exploration session is your chance to do a “vibe check” and lay the foundations of trust and rapport which are essential components to effective therapeutic relationship. This initial conversation provides you the space to share what you need from the therapist to feel secure and supported to engage in therapy, whether through addressing confidentiality concerns, finding a communication style that works for you, or learning about the therapist’s therapeutic philosophy. It’s all about making sure the vibe feels right for you before moving forward.
Clarifies What You Hope to Achieve in Therapy. The exploration session provides you the opportunity to clearly articulate and be more specific about your goals for therapy. Instead of simply saying you want to "feel less anxious," consider what you’d like to feel more of—perhaps calm, confidence, or clarity. If your goal is to "improve your relationships," think about the kind of emotional connection you’re aiming for—greater understanding, trust, or communication. By being descriptive and detailed, both of you and the therapist can gain a clearer understanding of your vision for change and what progress might look like for you.
Addresses Any Questions or Concerns. It’s completely common to feel uncertain or have specific hesitations about starting therapy, and therapists will welcome your questions and concerns. You might want to ask how the therapist has supported clients with needs similar to yours, as well as practical details like scheduling, session length, insurance coverage, cancellation policy, etc. If you have any reservations about starting therapy, it’s okay to hesitate to reveal that, but share them anyway, and ask how the therapist can help address your concerns and provide the support you're looking for. Remember, therapy is a partnership, and open communication from the start is key to building a strong therapeutic alliance.
Set Expectations for Future Sessions. Every therapist has their own unique way of structuring their sessions. Some therapists may start with a casual check-in, allowing you to share how you’re feeling in the moment before diving into deeper topics. Others may begin with a mindfulness practice to help you arrive into the space. There are also therapists who may prefer to jump right into work, focusing immediately on supporting you to achieve your goals. During your exploration session, get curious on how they typically structure their sessions and what you can expect for future sessions. Setting these expectations upfront ensures, whether it’s understanding their preferred structure, how they approach challenging conversations, and whether they incorporate certain techniques, can help you feel more comfortable and prepared.
Evaluates Before Committing or Investing. Remember, the initial consultation is an opportunity to evaluate, not a commitment. Therapy is an investment in time, effort, emotion, and money, and it’s important to ensure you're investing in a partnership that aligns with your needs.
Head Start in You First Full Session. If it feels like the right fit, it’s more than just a relief—you get a head start in your first full session, diving deeper into your goals and concerns right away! Since you’ve already laid the groundwork in the exploration session, you’ll already have a sense of trust and clarity, which can make the early sessions feel more productive and impactful. This momentum can be empowering and reassuring that you’re on the path to make meaningful strides toward your transformation.
Benefits for Me (The Therapist)
Establishes a Connection and Create a Safe Space for Therapy. The exploration session allows me to begin building a strong, trusting relationship with you. Therapy can be a vulnerable experience, so I take this time to really listen and understand what you need to ensure you feel comfortable and supported. My goal is to co-create a safe and welcoming container where you can feel secure enough (and even excited!) to open up and explore your concerns.
Gathers Information on Your Specific Challenges and Needs. Although you might have already mentioned the reason(s) you’re seeking therapy in the intake form, the exploration session gives me the opportunity to ask some clarifying questions to gain more detailed insights of your challenges and needs. I might ask questions like, “How does this concern show up in your life?” or “How has this challenge impacted your daily life, relationship with yourself and others, or overall well-being?” I use this time to listen actively and gather some critical information that will guide our work together in future sessions.
Clarifies What You Hope to Achieve in Therapy. A major part of the exploration session is understanding your goals for therapy. What are you hoping to achieve through therapy? Is it symptom relief, self-growth, greater self-awareness, deeper self-understanding, improved relationships, or something else? Clarifying these goals helps ensure that we're on the same page about what you want to accomplish in therapy. It also allows us to define how you’ll know when you've made progress. Knowing your objectives also helps me assess whether I have the right tools and expertise to support you in reaching those goals.
Set Expectations for Future Sessions. I use the exploration session to give you an insight of what you can expect in future sessions, including session frequency, scheduling, structure, and how I provide support outside of our meetings. During this time, I’ll also share some of the main approaches and techniques I typically incorporate into therapy, so you can get a feel for how we’ll work together and whether it resonates with your needs and preferences. My goal is to reduce any uncertainty and help you feel more prepared and confident moving forward. I also make space for you to ask about them, so you can make an informed decision about whether I’m the right therapist for you!
Assesses My Competency and Experience. Most importantly, this consultation call helps me evaluate whether my skills, experience, and therapeutic approach align with your needs. It’s important to me that you receive the best possible support, even if that means I may not be the right fit for you. Your well-being is a priority, and if I believe another therapist would be more aligned with your needs, I’m more than happy to provide a referral. My goal is to ensure you receive the care that’s right for you, no matter what.
Tailors a Treatment Plan Based on the Session Insights. If it feels like the right fit and you decide to book your first full session, I can use the insights gathered during the consultation to craft a personalized treatment plan tailored to your specific goals and needs. The information shared about your challenges, preferences, and values will guide me in adapting my approach to ensure the therapy is both relevant and effective for you. As we continue to work together, I can fine-tune my therapeutic techniques and interventions to make each session as impactful as possible, maximizing the effectiveness of our work together and helping you achieve the best possible outcomes.
What Can I Expect From the Exploration Session?
Feelings of Protection (Nervousness, Awkwardness, Uncertainty, or Hesitation to Share). It is completely normal to feel guarded when discussing personal matters with someone new. These feelings of nervousness, awkwardness, or hesitation are natural responses, and they actually reflect that your protective mechanisms are functioning! In a world where sharing personal experiences can sometimes be unsafe, it makes sense that your instinct is to protect yourself. A skilled therapist will recognize and honor these feelings, creating a safe and supportive container where you can open up at your own pace. Over time, as your therapist builds a relationship with your inner protectors, these protective responses can evolve into deeper connection and trust.
Limited Time for Depth. The exploration session, while incredibly valuable, is typically brief—usually between 15 and 30 minutes. This simply isn’t enough time for depth. Instead, think of it as an initial conversation designed to help you get a sense of whether this is the right therapeutic partnership for you. It serves as a starting point rather than a comprehensive exploration. Future sessions will allow for more depth and a deeper exploration of your goals, struggles, and the work you wish to do in therapy. Know that future sessions will offer more time for a deeper dive.
Clarity. Engaging in a dialogue with me (or any therapist) help uncover the nuances of your needs. By the end of the session, you’ll have a clearer understanding of how therapy and a therapist can best support you, whether that means refining your goals or identifying the type of therapeutic approach you’d like to explore. Even if things aren’t fully crystal-clear just yet, the session provides valuable insight into what you’re hoping to achieve, bringing you one step closer to your desired outcome.
Final Thoughts
An exploration, consultation, or discovery session is a powerful tool for us to assess whether we’re a good fit for each other before committing to working together. It’s a chance for us to establish a connection, clarify goals, address any concerns, and set clear expectations for future sessions. Whether you’re new to therapy or looking for a new therapist, don’t underestimate the power of that initial conversation. By investing this time upfront, you can be on your path to healing with confidence and clarity. It could make all the difference in your therapeutic experience.
Remember, therapy is a collaboration. It’s important to choose one that will support and guide you on your path to transformation and well-being. Therapy is a journey. Take it one step at a time and trust that each decision you make will bring you closer to the clarity and healing you’re seeking.
If my content resonates with you and you feel I could be a good fit, I’d be honored to connect. I also encourage you to schedule exploration sessions with other therapists to ensure you find the best fit. You’ve got this!
Writing this has been a pleasure—thanks for reading!
♡ Leifennie | Psychotherapist
