The first call
The first call is often the hardest part. Here is what to say, what to ask, and what to do if there is a wait.
What to say
You can read this word for word. You can also send it by email or through the provider's website.
"Hi, my name is ____. I am looking for a therapist for ____ (for example: anxiety, grief, stress, my teenager). I have ____ insurance (or: I do not have insurance). Are you taking new clients? Do you offer video visits? How soon could I start?"
If you get voicemail, leave your name, number, and the best time to reach you. It is okay to call several places at once.
Before you call: a checklist
If there is a waitlist
- Ask to be put on the list, and ask if they have a cancellation list.
- Ask who they recommend in the meantime.
- Try a group, a warmline, or a peer support program while you wait.
- Ask your primary care doctor about starting care.
- If things get worse while you wait, call or text 988.
The first session
- Most first sessions are about getting to know you. You will talk about what brings you in and what you hope for.
- You can ask about their approach and how long therapy usually takes.
- It is okay if the fit is not right. You can try someone else.
Last reviewed: October 2026. Programs, phone lines, and rules change. Check with the program named on this page. Report outdated or wrong information.