What to Expect During Your First Therapy Session.
First off, I want to congratulate you on taking the first step. Deciding to start therapy can be one of the most beneficial things you can do for your sense of well-being, but it can feel overwhelming, especially if it’s your first time. This can be a big step and requires a lot of bravery, vulnerability, and a willingness to show up for yourself, even when things feel uncertain. If you’re feeling nervous, hopeful, curious, or even skeptical, you are not alone. This article will walk you through what starting therapy actually looks like, so there are no surprises. We are so excited to welcome you with open arms and start on this wonderful journey!
Getting to know a therapist
Before starting therapy, you can schedule a free 20-minute consultation call with a therapist. This is a virtual meeting designed to help you get to know each other and see if the therapist is a good fit for you. While it isn’t therapy itself, it’s more of an introductory conversation. During the call, the therapist will learn a bit about what you’re going through and what you’re hoping to get out of therapy. They’ll also tell you about their experience, training, and therapeutic style. This gives you a chance to see whether you’d like to work with them. If it doesn’t feel like the right match, they may be able to refer you to another therapist who could be a better fit for what you’re looking for. Overall, it’s a low-pressure conversation focused on getting to know each other and seeing if you’d like to move forward with them.
Before the Appointment:
Before your first appointment, there are a few logistics we must complete, such as the intake form. This form includes questions, so you can let your therapist know a bit about you and your situation before your session. It also involves basic information such as name, address, insurance information, etc. At the end of this form, you will find a list of our practice policies. As is often the case with “terms and conditions,” many people scroll past this information and just sign at the bottom. However, it is important that you read these policies so you know what to expect moving forward!
At the Appointment:
When you arrive for your first appointment, remember that your therapist is there to support you and guide you through this process. So don’t feel as if you have to do anything special; all you have to do is be yourself, and the therapist will guide the process from there.
1st - First, your therapist will explain what therapy is and explain that everything is confidential. Meaning everything you say stays between you and the therapist. There are a few exceptions, the main one being if you are in imminent harm. The therapist will explain this more in-depth.
2nd - Second, the therapist will begin to ask you a series of questions. Starting with general questions such as,
What brings you into therapy?
How are you doing right now?
What made you decide to start therapy?
Then, broader questions about you, so they can get to know you, such as,
What are your goals?
What are your strengths/challenges?
What is your relationship like with your family?
Then dial in on your goals for therapy, such as,
What would your life look like if you weren’t struggling with the problem that brought you to therapy?
What would you feel like if you no longer felt so anxious?
At the end of your time working with your therapist, if you are successful, what would that look like for you?
These questions will help the therapist understand what you are looking to get out of therapy and create a plan to achieve these goals. Don’t worry if your goals for therapy aren’t completely clear to you yet. That’s something the two of you can explore together.
Remember: Although the therapist is going to ask lots of personal questions, this is YOUR space! You do not have to talk about anything that you aren’t ready to talk about. Likewise, if anything that is asked about is uncomfortable, feel free to let the therapist know that; these topics can always be revisited once you know each other better!
Tips to get the most out of your 1st Session
1- Be honest!
We all know it can be difficult to open up, but the more open and honest you are the more you'll find therapy is able to help you. Remember your therapist is there to support you not judge you! This is a safe space for you to speak your mind, change your mind, make mistakes, show your emotions, and just be yourself
2- Trust the Process
Therapy can be accompanied with ups and downs. For example, one session may feel super heavy and the next very light, both sessions are still effective. For some, it may be difficult to notice the changes that occur. In these times try to be observant in the things that are changing around you.
3- Set Goals
The clearer you are on what you want to get out of therapy, the easier it will be to accomplish that. You and your therapist can work together to create these goals.
4- Communicate with your therapist
If something’s not working for you, let them know. Even something as simple as the lights in the room being too bright, feel free to share. They want to help you feel comfortable.
5 - Practice your skills
Often in therapy, you will learn coping skills; putting these skills to use outside of therapy will help you get the most out of it. It is important to apply the skills discussed during the session to the situations that apply to your life outside the session.
Some things to know about therapy:
A therapist is not here to tell you what to do; they are helping you to figure out what is best for you.
They do not judge. This is a safe, non-judgmental environment to become your best self.
It may be nerve-wracking to open up to a stranger, but remember, the more you are honest and open with your therapist, the more they can help you.
The first session can be pretty intense because this may be the first time you are opening up about some of these topics, so know that it is pretty normal to cry. Know that your therapist is not uncomfortable with your emotions; feel free to express yourself.
This first session is also a time for you to evaluate the therapist and see if you think you connect with them. If not, then it is totally okay to ask the therapist to guide you to someone who may be a better fit. They are a professional who won’t take it personally, and in fact, will be open to hearing feedback from you.
I hope this article has given you a clearer understanding of what starting therapy can look like, and that clarity eases some uncertainty. While it’s normal to feel nervous about starting therapy, it can be a big step forward in helping you feel better and helping you create a life you love living. We are truly honored that you are considering starting your journey with us, and look forward to supporting you with insight, emotional health, and healing.
