10 Questions to Ask a TeleHealth Therapist Before Your First Session (A Virtual Therapy Guide)

Kara Johnson
Nov 11
4 min read

Finding a therapist can feel overwhelming. You've already taken the courageous first step by deciding to seek help, but now you’re faced with a list of names and profiles, and it’s hard to know who is the "right" one for you.

The "right fit" in therapy—known as the therapeutic alliance—is one of the single most important factors in a successful outcome. You deserve a therapist who makes you feel safe, understood, and respected.

To find that person, it helps to go in with a plan. Here are 10 essential questions to ask a potential therapist, especially when you're looking for virtual therapy.

1. Are you licensed to provide virtual therapy in my state?

This is the most important logistical question. For therapy to be covered by insurance and meet legal and ethical standards, a therapist must be licensed in the state where you are physically located during the session.

Why it matters: A therapist licensed in Maryland, for example, cannot legally provide services to a client who is in Ohio, unless they also hold an Ohio license.

At Just Breathe Centers, our therapists are licensed to serve clients virtually across the District of Columbia (DC), Maryland (MD), Virginia (VA), and Ohio (OH).

2. What are your session rates, and do you accept my insurance?

Cost is a real and valid concern. It’s essential to get a clear answer on finances before you begin.

If they are in-network, ask for confirmation (e.g., "Do you accept Aetna?").
If they are out-of-network, ask two follow-up questions:
"What is your self-pay rate per session?"
"Can you provide a 'Superbill' for me to submit to my insurance for out-of-network reimbursement?"
We are in-network with many major providers, including Aetna, BlueCross BlueShield, Cigna, and United Healthcare, and we offer "Superbills" for out-of-network clients.

3. Do you have experience with my specific issue?

"Therapy" is a broad term. You will get the best results from someone who has specific experience with what you are going through. Be direct.

"I am dealing with the effects of trauma. What is your experience in this area?"
"I am looking for help with anxiety and panic disorders."
"I am part of the LGBTQIA+ community and need an affirming therapist. How do you approach this?"
"I am looking for a therapist who is culturally responsive and understands the BIPOC experience."

4. What is your therapeutic approach?

There are many different types of therapy. You want to know how the therapist will be helping you.

Are they action-oriented, using methods like Cognitive Behavioral Therapy (CBT)?
Do they use specific trauma modalities like EMDR (Eye Movement Desensitization and Reprocessing)?
Is their approach trauma-informed, meaning they prioritize creating a safe environment that avoids re-traumatization?
Are they client-centered or psychodynamic, focusing more on talk-based exploration?
Our practice is founded on a trauma-informed, culturally responsive, and affirming model. We specialize in evidence-based techniques like CBT and REBT (Rational Emotive Behavior Therapy) to help you build skills and heal.

5. How do your virtual therapy (telehealth) sessions work?

For many, virtual therapy is a new experience. It’s normal to have questions about the technology and the "feel" of the session.

"What platform do you use (e.g., Doxy.me, SimplePractice)?"
"Is it secure and HIPAA-compliant?"
"What do you find are the main benefits of online therapy?"

Many clients find virtual therapy offers greater convenience, comfort (you can be in your own space, with your pet!), and flexibility.

6. What can I expect in the first session?

The first session (or "intake") is different from a typical therapy session. Knowing what to expect can ease a lot of anxiety.Usually, the therapist will focus on gathering your personal history and understanding what brings you to therapy.

7. How will we know if I'm making progress?

This question helps you understand how the therapist views success. A good therapist will work with you to set goals.

Your goals might be concrete (e.g., "I want to have fewer panic attacks") or more emotional (e.g., "I want to feel less numb and more connected to others").

8. What is your cancellation policy?

This is a practical question that is important to know upfront. Most therapists require 24 or 48 hours' notice to avoid being charged for the session.

9. I'm also interested in life coaching. Is that something you offer?

This is a key question if your goals are less about healing a mental health condition and more about achieving future goals. While therapy often looks at the past to heal the present, coaching is often focused on the present to build the future.

We do! We offer Transformational/Life Coaching, which is separate from our therapy services. It's a goal-oriented process that uses our unique A.L.I.G.N. Method to provide personalized support and help you achieve your goals.

10. How will we know if it's a good fit?

Listen closely to this answer. A good, confident therapist will not be offended by this. They will welcome it. They should explain that "fit" is a feeling and that you are the expert on your own experience.They may suggest you try 2-3 sessions to decide. If they are defensive, that tells you a lot.

How We Answer These Questions at Just Breathe Centers

We believe finding the right therapist should be a clear and affirming process. We are founded on the principle of meeting you where you are and honoring your journey.

Our States: We are licensed to provide high-quality virtual therapy to anyone in Maryland, Virginia, Washington, D.C., and Ohio.
Our Approach: We are a trauma-informed, culturally responsive, and affirming practice. This isn't just a label; it is the core of our work. We specialize in supporting the BIPOC, LGBTQIA+, and neurodiverse communities.
Our Services: We provide evidence-based therapy (like CBT and REBT) for trauma, anxiety, depression, and life transitions, as well as Transformational Life Coaching for personal and professional growth.
Our Insurance: We are in-network with Aetna, BCBS, Cigna, and United Healthcare to make care accessible.