20 Check-In Ideas for Therapy Sessions

This is a list of 20 check-in ideas for counseling sessions

By Cassie Jewell, M.Ed., LPC, LSATP

A helping hand
Image by cm_dasilva from Pixabay

How do you start out a counseling session? For example, my go-to check-ins for gauging where the client is at are: “How has your day been?” and “How are you feeling today?”

Checking in helps to assess for mood and can create a focus for the session. Check-ins can also help to increase the client’s comfort level and create a safe space for sharing and healing.

We all need somewhere where we feel safe.

Emma Thompson

This is a resource list for mental health clinicians with 20 check-in ideas for therapy.


Check-In Ideas for Therapy Sessions

1) I’m glad you’re here! What brings you in? (For initial session)

2) Good to see you! How was the drive?

3) What are you hoping to get out of our session today?

4) What are your goals for today?

5) What would you like to focus on today?

6) Where would you like to start?

7) Would you like to start by reviewing the homework session?

8) Let’s begin with a short meditation. [Guide client through meditation or imagery exercise]

9) Last week we left off on [topic or themes from previous session]. Where do you want to pick up today?

10) How is your mind?

11) Where are you at today?

12) Rate your mood on a scale from 1-10.

13) What are some things you’re feeling good about?

14) What’s been going well this week?

15) What’s something positive that’s happened since we last met?

16) Anything new or exciting since we last met?

17) What’s new in your world?

18) What are some highs and lows you’ve experienced?

19) What’s been working for you and what have you found challenging?

20) Catch me up on things.


For additional check-in ideas, see Group Check-In Ideas and Do You Speak Therapist?

For avoiding suggestibility in initial interviews, read Client Suggestibility: A Beginner’s Guide for Mental Health Professionals from the American Counseling Association.


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Post your check-in ideas in a comment!

Powerful Therapy Metaphors

Effective analogies to illustrate growth, self-care, emotions, addiction, grief, counseling, and life concepts

By Cassie Jewell, M.Ed., LPC, LSATP

Puzzle pieces to show how metaphors link ideas together
Image by Gerd Altmann from Pixabay

As a counselor, you probably have a few “go-to” therapy metaphors that you use in sessions. For example, the “airplane oxygen mask” metaphor is a powerful analogy that demonstrates the significance of meeting your own needs before attempting to help others.

Another example of a therapy metaphor is the “rearview mirror” analogy. If you’re driving, and your entire concentration is on what’s behind you, you’ll crash. Good drivers, in contrast, focus ahead, but also regularly check the rearview mirror. The “rearview mirror” metaphor effectively illustrates how recovery from drugs and alcohol requires learning from, but not dwelling on, past mistakes and regrets.

Powerful Therapy Metaphors: Analogies in Counseling

The following is a list of helpful therapy metaphors and analogies for growth, self-care, emotions, addiction, grief, counseling, and life.


For additional therapy metaphors, click here.

For commonly used therapy questions and phrases, see Do You Speak Therapist?


Metaphors for Growth & Self-Care

Forming a new habit is like carving a path in the jungle. You trod through the undergrowth and take the same route over and over again, until a clear path is formed. Meanwhile, older pathways become overgrown and wild, disappearing from sight with unuse.

A habit forms the way water carves a new stream or river.

You can’t see the grass growing, but after a week or so, you can see that the lawn needs mowing.

You can’t pour from an empty cup.

Mind the “check engine” light in your car. It indicates that something is wrong; if you ignore it, the problem will likely become worse. The longer you ignore internal cues, the greater the damage to your “car.”

A plant requires the right amount of water, sunlight, and fertilizer to grow and thrive.

You are a battery that needs to be recharged every so often.

Metaphors for Emotions

Our emotions are like a thermometer in the window. You can see clouds or rain or sun, but without a thermometer, you won’t know if it’s 90 degrees or 17 below. Emotions impact how you experience the outside world.

Life is like a heart monitor; there are ups and downs. If it goes flat, you’re dead.

The more you bottle up your emotions, the more likely you are to explode.

Repressing anger is like stuffing trash in a garbage can. Eventually, it’s going to spill over if you don’t take out the trash.

When you resent someone, it’s like drinking poison and expecting them to die.

Anxiety is a hungry monster that gets bigger when you feed it.

Worrying is like riding a stationary bike; you can peddle as hard as you can, but you’ll never get anywhere.

Therapy Metaphors for Addiction

Addiction is a disease of the soul.

When you’re in active addiction, you’re a shadow of yourself.

Addiction is like being in a toxic relationship. It’s all-consuming, lust-worthy, and even thrilling at times… but at the cost of your health and well-being. You have to break up in order to move on with your life.

Addiction is like a tornado, ravaging everything in its path. After the storm, it’s time to rebuild. It won’t look exactly the way it did before the tornado hit… but there’s potential for things to be even better.

Addiction is like other chronic health conditions in that there’s no cure, but it’s 100% manageable with treatment and lifestyle changes.

The longer you sit and stare at a plate of cookies, the more likely you are to give in to temptation. Set yourself up for success by avoiding triggers when possible.

If you hang out in a barber shop long enough you’ll end up getting a haircut.

Temptation is like a muscle that grows weaker with use until it finally gives out.

Living life without drugs or alcohol is like any skill; you first learn how to do it and then you have to practice. You may slip up, but don’t give up; learn from your mistakes. You can’t excel at anything without practice.

Cravings are like waves; ride them out until the wave recedes.

Attempting to save someone from drowning is dangerous. In their frantic efforts for oxygen, they’ll claw over and push the person trying to help underwater. This is an unconscious survival instinct. When your loved one is in active addiction, they’ll fight anyone and anything that gets in their way of a gulp of air.

Metaphors for Grief

Grief is a deep wound that takes time to heal. The wound is raw and painful, but will eventually scab over, although leaving behind a permanent scar.

Every person you lose takes a little piece of you with them.

Metaphors for Counseling

Going to therapy is akin to filling your toolbox with tools.

In a car, your therapist is a passenger in the front seat, but you’re behind the wheel. A passenger offers assistance with reading the map and providing directions, but it’s up to you to choose the turns you’ll take, and ultimately, the destination.

A counselor doesn’t provide the answers, but offers the tools to find them.

Going to therapy is like going to the gym; you may feel sore and you won’t see immediate effects, but the long-term results are gratifying and well-worth the investment.

Therapy Metaphors for Life

Problems in life are like bad smells; you can attempt to mask them or cover them up, but you have to remove the source before they can truly go away.

You can’t choose the canvas or paint in life, but you decide the picture you’ll paint.

Your life is a book with many chapters and pages. Every day is a new page. You write your own story.

Life is like a “choose your own adventure” book. You make decisions, but you can’t always predict the outcome.

Sometimes you’re dealt a really sh**** hand. How are you going to play your cards?

The only difference between a rut and a grave are the dimensions.


Post your “go-to” therapy metaphors in a comment!

What Counseling Taught Me (Part One)

Counseling is generous in that it’s supplied me with the tools needed for not only professional growth, but personal success, emotional well-being, personal development, and effective communication. It’s also taught me about various aspects of human nature, from the brightest to the murkiest.

By Cassie Jewell, M.Ed., LPC, LSATP

In grad school, I learned theories and techniques of counseling. I learned basic and advanced counseling skills; I practiced various interventions and methods. My professors taught developmental theories and multicultural competence. I took classes in career counseling, family counseling, and couples counseling; I studied research and ethics.

And when I accepted a substance abuse counselor position at a drug and alcohol treatment center… I had no clue what I was doing… or how to be a counselor. I went into my first year as a clinician with self-doubt and uncertainty.

Negative thoughts consumed me. I questioned myself and wondered if I was in the right field.

“Do I have what it takes to be an effective counselor?” 

“Should I have pursued a career in research instead?” 

“Should I have pursued anything instead?” 

“Am I capable of helping others?” 

Furthermore, social anxiety crippled my ability to relate to clients; being genuine was difficult. I couldn’t stop comparing myself to other “seasoned” clinicians, which only made things worse.

Gradually, my doubts and fears subsided; I felt more comfortable in my role. I accepted and settled into my new identity as a professional counselor; it was a good fit. I stopped trying to “fix” or control clients.

Anxiety no longer dictated my actions; I found a way to take ownership of my mistakes and accomplishments. Moreover, I learned to be okay with making mistakes. I accepted that I would never have all the answers. I let go of irrational beliefs that had previously plagued me. I thrived.

Today, I can reflect on my journey and on the positive changes I’ve made throughout the years. My chosen career is generous in that it’s supplied me with the tools needed for not only professional growth, but personal growth — success, emotional well-being, personal development, and effective communication.

I’ve learned a lot the past ten years. This post explores the discoveries I’ve made and how I apply that knowledge to my life. But before delving into what I’ve learned, here’s what a few other clinicians have said on the topic:

Nancy Lee, MA, LPCC, Psychotherapist in Aurora, CO

“Being a counselor has shown me that it’s possible to live on the edge of what I know and don’t know. In a single moment, I can feel strong and confident, yet small and humble. Counseling isn’t about fixing problems. It’s about believing in my client’s capacity to connect with their own solutions, insight, and growth.”

Robert Martin, M.Ed Early Childhood Education & Counseling, Francis Marion University

“There is no learning … if there is not a relationship… The foundation of counseling and teaching is [the] relationship. There must be a connection. The student must know that you care about them personally and it is ok to make a mistake … Consequences and corrections can be given, but always directed at the behavior [and] never the person … That you are only talking about their behavior when you correct them … and not them. They must feel that you respect them … and if you make a mistake say, “I’m so sorry. I made a mistake.” … [Always respect] their differences, their hopes and weakness, their failures, their dreams, their divinity. There is nothing more important than this…”

Bridget Cameron, Artist, Depth Psychologist, Stress Counselor (1992-present)

“To accept people as they are, to be non-judgmental, to be directed by compassion, and to know how to be impartial so that I am fair-minded with all people and do not project any of myself into my client’s history and am non-attached to the outcome.”

In comparison, while I’ve learned much about compassion, connecting, and being okay with being wrong, I’ve also learned how to use counseling to be effective, both personally and professionally… and I’ve learned to be more guarded due to the darker aspects of human nature.

Here’s my list of small wisdoms, or, what counseling has taught me (the first installment):

1. How to remain calm

Emotion regulation was difficult for me as an adolescent and young adult. My emotions ruled me – lorded over me, even! Then, as a counselor, I observed emotion disregulation in clients. I realized how truly counterproductive (and ridiculous-looking) it can be.

I made a choice to stop engaging in negativity, with both self and with others. Feeding into an argument solves nothing, but the effort leaves you emotionally and physically drained. Luckily, my personal transition from chaos to calm was painless. By the time I learned how to remain calm, I was in my mid-20s; the intensity of my emotions had already naturally subsided. Today, calmness is my natural state.

2. Comfortable silence

In grad school, I learned to use silence as a counseling technique. Instead of filling up every minute of a session with reflections, open-ended questions, and paraphrases, we were encouraged to use “comfortable silence.”

Silence allows the client time to process and/or collect their thoughts. To me, it always felt horribly awkward (remember, social anxiety!) and wrong. I wanted to rush on to the next topic or to ask a question or… anything.

I’m not sure when it finally stopped feeling awkward. I just knew that one day I was sitting in silence with a client and it felt natural. Today, I use silence in my professional and personal life all the time. It feels nice to sit quietly and not feel pressured to talk.

3. Active listening

Counseling taught me to really listen. I learned to quiet my internal dialogue to hear and comprehend what’s being said. Instead of thinking about how I’m going to respond, I give my full attention to the speaker. I’m aware of body language and other nonverbals. Counseling has strengthened my communication skills.

4. Partial truths

Counseling taught me that people don’t always say what they mean. They often tell partial truths. There are many reasons for this: Fear of being judged, not fully trusting the therapist, feeling embarrassed, etc.

For example, a client who isn’t ready to change their drinking probably wouldn’t tell me they drink three bottles of wine every night. Instead, they’d offer a partial truth. “I usually drink a glass of wine with dinner, but that’s it.”

Partial truths are not lies; they allow for a certain measure of comfort. (A lot of people feel uncomfortable with lying because they were taught it was wrong, or possibly because they view themselves as honest – and honest people don’t lie.) Partial truths, on the other hand, don’t feel wrong (or less wrong, at least). Plus, they’re safe. A person can be partially truthful and still protect their secrets.

When I realized how common partial truths are, I changed the way I listened to clients… and to everyone. Instead of taking things at face value, I listen to what is being said while recognizing that much more is not being said.

5. Hidden agendas

I also discovered that there are plenty of people out there who seek counseling with hidden agendas. For example, a man sees a therapist, stating he wants to learn anger management techniques. What he doesn’t reveal is that he’s abusive to his wife. He recently lost control in an argument and pushed her down the stairs. She gave him an ultimatum: Therapy or divorce. He doesn’t believe he needs counseling, but he’ll do it to save his marriage. And he doesn’t tell his therapist this (of course). Why would he? It’s none of her business.

Both partial truths and hidden agendas happen outside of therapy (and for similar reasons). Words paint a very limited piece of the entire picture. People often show only what they want others to see while keeping their true motives hidden.

Because of counseling, I have a better awareness and understanding of why hidden agendas (and partial truths) exist. It’s not cynicism, but a form of acceptance. I recognize that half truths and hidden agendas serve a purpose. While I may never understand their purpose, I’m okay with it.

This awareness fosters caution; I’ll never be caught off guard.

There’s more to tell, but for the sake of keeping this post to a reasonable length, I’ll save my remaining insights for the second installment of this post (in which I’ll discuss giving money to the homeless and demanding respect, among other “lessons” from counseling).