Starting therapy can feel vulnerable. Whether you’re seeking counseling for anxiety, depression, relationship challenges, or personal growth, taking that first step matters. At Ancora Wellness, all of our providers offer a free 15–20 minute consultation so you can explore whether working together feels like a good fit.
But how do you actually use that time well?
Here’s how to make the most of your free therapy consultation — and how to know if a therapist is right for you.
Why the Free Consultation Matters
A therapy consultation isn’t a mini therapy session. It’s a chance to:
- Share what’s bringing you to counseling
- Learn about the therapist’s approach and style
- Ask questions about logistics (insurance, availability, fees)
- Get a feel for personality and connection
Research consistently shows that the quality of the therapeutic relationship is one of the strongest predictors of positive outcomes in therapy. In other words: goodness of fit matters.
Whether you’re looking for individual therapy, couples counseling, group therapy, depression therapy, or anxiety therapy, finding a therapist who feels safe and aligned with you is key.
What to Share During Your Consultation
You don’t need to tell your whole life story in a 15–20 minute therapy consultation. Instead, focus on:
1. What’s Bringing You to Therapy Now
You might say:
- “I’ve been struggling with anxiety at work.”
- “We’re looking for couples counseling because we keep having the same argument.”
- “I think I might be dealing with depression.”
- “I want support processing past trauma.”
This helps the therapist determine whether their training and experience match your needs.
2. What You’re Hoping For
Consider sharing:
- Do you want tools and coping skills?
- Do you want deeper insight into patterns?
- Are you looking for structured therapy or more open-ended exploration?
- Are you hoping for short-term support or longer-term work?
This helps clarify expectations on both sides.
Questions to Ask During Your Free Therapy Consultation
You are allowed — and encouraged — to ask questions. Therapy is a professional service, and you deserve clarity.
Here are helpful questions you might consider:
About Their Approach
- What therapy modalities do you use? (CBT, EMDR, somatic therapy, psychodynamic therapy, etc.)
- How do you approach anxiety therapy or depression therapy?
- What does couples counseling look like with you?
- How do you structure group therapy?
Different therapists use different evidence-based modalities. Some are more skills-based and structured; others are relational and insight-oriented. Neither is better — it’s about what works for you.
About Their Style
- Are you more direct or more reflective?
- How active are you in sessions?
- Do you assign homework?
- How do you handle conflict or feedback in therapy?
Some therapists are very collaborative and conversational. Others are more directive. Pay attention to how you feel when they respond to you.
About Logistics
- Do you take my insurance?
- What are your private pay rates?
- What is your availability?
- Do you offer in-person and telehealth sessions?
- What is your cancellation policy?
Practical fit matters just as much as emotional fit.
Evaluating Goodness of Fit: How Did It Feel?
After the consultation, take a moment to reflect.
Ask yourself:
- Did I feel heard and understood?
- Did they seem comfortable talking about my concerns?
- Did I feel rushed or pressured?
- Could I imagine opening up to this person?
- Did their personality feel grounding, warm, structured, calm, thoughtful — what do I need?
You don’t need instant chemistry. But you should feel:
- Respected
- Safe enough
- Not judged
- Genuinely listened to
If something felt off, trust that information. If something felt reassuring or relieving, that matters too.
In counseling — whether for anxiety, depression, relationship struggles, or trauma — the relationship is part of the healing.
If It’s Not the Right Fit
It’s okay if a therapist isn’t the right match. That doesn’t mean therapy won’t work for you. It just means that therapist may not be your person.
A good therapist will support you in finding someone who’s a better fit if needed. Psychology Today is a great resource for this.
At Ancora Wellness, we believe therapy works best when you feel aligned with your provider. That’s why we offer free consultations with all of our clinicians — so you can make an informed and empowered choice.
A Final Encouragement
Reaching out for therapy — whether for depression therapy, anxiety therapy, couples counseling, or group therapy — takes courage. The consultation is your opportunity to advocate for yourself and ask what you need.
You deserve counseling that feels supportive, collaborative, and effective.
If you’re considering therapy in Hillsboro or the surrounding community, our team at Ancora Wellness is here to help you explore your options and find the right fit.
