Checking In: Four Questions to Ask Your Therapist

Amanda Gregory, LCPC, EMDR Practitioner

Growth in therapy does not happen by accident. Thoughtful reflection and open dialogue can support the experience and help you get more from your sessions. At Symmetry Counseling, conversations about progress are part of effective care. Knowing the right questions to ask your therapist can open the door to better understanding your goals, your progress, and your options.

Therapy is a collaborative process as insight from both parties develops gradually. Your needs can change as new stressors, relationships, or life transitions emerge. Regular check-ins give us space to revisit your priorities and adjust your treatment plan to reflect where you are in your life right now.

Why The Questions to Ask Your Therapist Matter

Open communication creates direction in counseling. When you ask thoughtful questions, you gain perspective on where therapy is headed and how your work is unfolding. Those conversations also help us stay aligned with your priorities.

We encourage clients to revisit their goals regularly. For example, someone who began therapy to manage panic attacks may later decide to explore workplace stress or relationship challenges. Without a check-in, therapy can drift toward topics that no longer feel relevant.

Therapists do not automatically know when you want an update. Initiating a conversation about your progress is not disruptive. It shows engagement and interest in your own growth.

Below are four practical questions that can guide your next check-in.

1) What Am I Working On?

Therapy goals can change more quickly than expected. Early sessions often center on immediate concerns. Over time, more patterns may emerge.

Asking what you are currently working on invites a review of your goals. Perhaps you came in to address social anxiety, and now you feel more at ease in public settings. At this stage, conversations might move toward dating patterns, communication skills, or family dynamics.

This question helps determine whether your sessions still align with your priorities. If your initial goal has become more manageable, it may be time to update your focus and explore something new.

2) How Am I Doing?

Progress is not always obvious. Subtle changes, such as pausing before reacting in an argument or sleeping more consistently, may go unnoticed.

Requesting feedback offers perspective. We may observe improvements in coping skills, emotional awareness, or boundary-setting that you have not yet recognized. On the other hand, if progress feels slow, we can explore potential obstacles. These might include scheduling stress, difficulty practicing skills between sessions, or uncertainty about goals.

Constructive feedback creates direction and keeps therapy purposeful.

3) Could We Try Something Different?

Not every approach fits every person. If sessions feel repetitive or unhelpful, it’s appropriate to bring this up.

Various therapeutic approaches exist, including EMDR, DBT, and CBT. Some clients benefit from structured skill work. Others prefer exploratory conversations about patterns and relationships. Interest in additional services may also arise, such as exploring relationship dynamics through our couples counseling program.

Flexibility is part of quality counseling. When a method does not resonate, we can discuss alternatives or adjust the pace and style of sessions. Also, it’s important to inform your therapist if you’re interested in additional services, such as financial therapy, discernment counseling, and psychological testing.

4) Should I Continue Therapy?

Discussing the duration of therapy promotes transparency. In the early stages, weekly sessions may feel helpful. Later, reducing the frequency to once a month or twice a month can provide space to practice skills independently. A gradual transition often works well for those preparing to conclude regular sessions.

Future check-ins are always an option. Life changes such as career transitions, parenting challenges, or grief may bring you back to therapy later. Ongoing care is not required for growth to continue.

A Thoughtful Partnership for Lasting Growth

Intentional check-ins keep therapy aligned with your goals and values. At Symmetry Counseling, collaborative dialogue guides the process from beginning to end. Questions are welcome at any stage of counseling, and honest feedback shapes how we move forward together.

A meaningful therapy experience depends on communication, adaptability, and respect for your evolving needs. If you are considering counseling or thinking about reconnecting with Symmetry Counseling, reach out today to schedule your first appointment.