Your First Email or Text to a Counselor: Templates You Can Use
Reaching out to a counselor for the first time can feel almost as big as going to your first session. You might stare at a blank email or text box, wondering what to say, how much to share, or whether you will sound “too dramatic” or “not bad enough.”
If that is you, you are not alone.
The truth is, your first message does not have to be perfect or poetic. It just needs to do a few simple things: introduce you, say why you are reaching out, and ask about next steps. That is enough to open the door to mental health support.
This guide will walk you through how to write that first email or text to a counselor and give you realistic templates you can copy, paste, and adjust to fit your situation.
The role of therapy in supporting mental health, emotional balance, and personal growth
Why writing to a counselor feels so vulnerable
Sending a first message is emotionally loaded because it quietly admits something important:
“I cannot keep doing this alone.”
“My anxiety or depression is starting to affect my life.”
“I think I might need therapy or counseling.”
That level of honesty can feel scary, especially if you are used to being the strong one, the helper, or the person who never asks for support.
You might worry about:
Saying too much or not enough
Sounding “crazy” or “weak”
Wasting the counselor’s time
Being judged or misunderstood
Good therapists and counselors understand this. They know that the first email or text often carries a lot of courage and fear. Their job is not to judge your wording. Their job is to help you get from that first contact to a conversation where you can feel heard and supported.
If you want a therapist to help you sort what is protective from what is painful, you can start a conversation with us. There is no commitment to continue after the first chat.
Improving emotional health and long-term wellbeing
What counselors actually need in a first message
You do not need to tell your whole life story in your first email or text. In most cases, a counselor just needs a few key pieces of information:
Your name and how to contact you
Whether you are looking for individual, couples, or family therapy
A brief idea of what you want help with
Anxiety, depression, trauma, grief, stress, relationship issues, etc.
Any practical needs
Scheduling limits, insurance, online therapy, location, age of a child if you are a parent reaching out
That is it. You can save the deeper story for your first session, where there is more space and support.
How much detail should you share
You get to decide how much you share in your first message. Some people feel better giving a bit more context. Others want to keep it very brief.
A simple rule of thumb:
One or two sentences about why you are reaching out is usually enough.
Save specific memories, trauma details, and long stories for your therapist once you are actually in a session.
You might say things like:
“I have been dealing with a lot of anxiety and panic and I am looking for a therapist.”
“I am feeling stuck in depression and it is affecting my work and relationships.”
“I am interested in trauma informed therapy to work through some past experiences.”
This gives the counselor a clear picture of what you want help with, without requiring you to open up too far before you are ready.
Email or text: which should you use
Different practices handle communication differently:
Some prefer email through a secure contact form.
Some allow texting through a secure number or app.
Some only accept phone calls for scheduling.
If you have a choice, pick the method that feels safest and most accessible for you. Email can be easier if you want time to think through your words and include more detail. Text can be helpful if you need to keep it short or feel anxious about writing something long.
The templates below can be adapted for either email or text. For texting, you can shorten them as needed.
If you would like a therapist to send email to, you can meet our team and set up a first session. We will match you with someone who understands this pattern well.
Seeking mental health support through professional therapy
Email templates you can use and customize
You are welcome to copy, paste, and edit any of these.
Template 1: Short and simple first email
Subject: Counseling Inquiry
Hi [Therapist’s Name],
My name is [Your Name] and I am interested in starting [individual / couples / family] therapy. I have been dealing with [anxiety, depression, stress, relationship issues, etc.] and I am looking for support.
I wanted to ask if you are currently accepting new clients and what your availability looks like.
Thank you,
[Your Name]
[Your phone number, if you want to include it]
Template 2: A bit more context, still brief
Subject: Looking to Start Therapy
Hi [Therapist’s Name],
My name is [Your Name]. I found your profile and thought your approach to counseling might be a good fit. I have been struggling with [anxiety, low mood, trauma, grief, burnout, etc.] and it is starting to affect my [work, relationships, sleep, daily life].
I am interested in [online therapy / in person sessions] and wanted to know if you are taking new clients and what your current availability is.
I would also appreciate any information about your fees and whether you work with [my insurance / private pay].
Thank you for your time,
[Your Name]
Template 3: For parents contacting a counselor for a child or teen
Subject: Therapy for My [Child/Teen]
Hi [Therapist’s Name],
My name is [Your Name] and I am reaching out about my [son/daughter/child], who is [age]. I am looking for counseling support for them. We have noticed [brief description, such as increased anxiety, withdrawal, sadness, behavior changes, school stress, etc.].
I saw that you work with [children/teens/families] and wanted to ask if you are currently accepting new clients in that age range. I am also curious about your availability, fees, and whether you offer [online / in person] sessions.
Thank you for any information you can share,
[Your Name]
Improving emotional health and long-term wellbeing
Template 4: Asking specifically about trauma informed therapy
Subject: Trauma Informed Counseling
Hi [Therapist’s Name],
My name is [Your Name], and I am looking for trauma informed therapy to work through some difficult experiences from my past. I am hoping to find a therapist who understands trauma, safety, and pacing in the counseling process.
I wanted to ask if you are accepting new clients and whether you feel your approach would be a good fit for trauma related work. I am open to [online / in person] sessions.
Thank you for your time,
[Your Name]
Text message templates you can use
If you are reaching out by text to a secure counseling number or practice line, you can keep it even shorter.
Template 1: Simple text
Hi, my name is [Your Name]. I am interested in starting therapy for [anxiety / depression / stress / trauma]. Are you accepting new clients right now
Template 2: Asking about scheduling
Hi, this is [Your Name]. I am looking for [individual / couples] counseling and saw your information online. Do you have any openings for new clients and what days do you usually schedule
Template 3: For a teen or young adult who feels nervous
Hi, my name is [Your Name]. I am a [teen / college student / young adult] and I have been struggling with [anxiety / low mood / stress]. I am interested in therapy but I am pretty nervous. Are you taking new clients and could we maybe start with a short consultation
You can always follow up with more details once the counselor responds.
How to choose which template to use
There is no right or wrong choice. Instead, ask yourself:
Do I want to keep this very short because I am anxious
Do I feel better giving a little bit more context
Am I reaching out for myself, my child, or my partner
Pick the template that feels closest to what you want, then adjust it so it sounds like you. You can change words, add a sentence, or remove anything that does not fit your situation.
If you notice that you are over editing because you want it to sound “perfect,” it might help to pause and remind yourself: this does not need to be your best writing. It only has to be honest and clear enough to start the conversation.
What happens after you send the message
After you send your first email or text, you might feel a rush of relief, fear, or both. That is normal. You did something vulnerable and brave for your mental health.
Common next steps:
The counselor or office responds with available times or a link to schedule.
They offer a brief consultation call to talk about fit and answer questions.
They let you know if they are full and may offer referrals to other therapists.
If you do not hear back within a few business days, you are allowed to follow up once. If there is still no response, it is okay to contact someone else. Your need for counseling and support is important. Reaching out to more than one therapist is common and wise, especially if you are trying to find a good fit.
Taking the next small step
Writing to a counselor is a significant step toward caring for your mental health, even if it feels small from the outside. You are moving from silent coping to asking for support, from carrying everything alone to inviting someone trained and compassionate into your story.
If you have been putting off that first message, you might choose one simple action today:
Copy one template into an email or text
Fill in the blanks with your name and concerns
Send it to one counselor or practice that feels like a possible fit
You do not have to feel completely ready or confident to reach out. You only have to be willing to take the next gentle step. Your future self, with more tools, understanding, and support, will be glad you did. If you are ready to start, we would be honored to walk with you. Book a first session or a consult here. Bring your story exactly as it is. We will begin there.