What Do I Need to Know Before my First Therapy Session?

First: take a second to feel proud of yourself.

Starting therapy is a big step. While therapy has been more normalized and less taboo to talk about socially in recent years, it’s still a difficult step to take for yourself. It requires a lot of vulnerability and self compassion–and hope! Taking the step is incredibly brave, and if you haven’t heard it somewhere else, let us be the first to say, we’re proud of you. 

Starting something new–especially something like therapy, which asks us to be present and raw and honest–often brings up some anxiety. If you’re feeling nervous or apprehensive before your first session, know that that’s completely common and nothing to be ashamed of. And if you’re willing to bring it up, it’s something you can tell your therapist in your first session so they can more specifically address what you’re concerned about! 

To help cover some more general concerns, here are our tips on how to prepare for your first therapy session:

Check your therapists website:

It’s common for therapists to have a page on their website that covers what goes into getting started with them. It’s possible any questions you have about the process have already been answered there! Ours includes a frequently asked questions section, but some practices have this as a separate page. While it’s not necessarily required, you could also review the modality your therapist will be utilizing so you can familiarize yourself with what it means and what that looks like in practice. 

Review contact from your therapist: 

How did you make your appointment? Did you get a confirmation email or a message from your therapist with any info on what to bring to the first session? For example, at our practice, once patients are scheduled they get an email with our welcome packet to complete in our online patient portal–this includes any paperwork we need from patients we need to get started with care. Be sure to check if you need to have paperwork completed before your first appointment! 

Prepare for some housekeeping: 

Starting therapy isn’t jumping into the treatment right away. First, you need to meet with your new therapist and go over what brings you in, what could impact your care, what steps your therapist thinks are right for you, etc. In these consultation sessions, your therapist will get some background information on you as a client and go over potential goals for your therapeutic treatment. This time is important for both you and your therapist to assess your fit together!

Ask yourself what you need to feel safe being vulnerable: 

Just as your therapist will be assessing the fit of their practice for your needs, as you begin your work together it’s up to you to decide how you’re feeling about the fit as well. Do you feel comfortable being honest with this person? How does your body react to being with them? If you’re tense or anxious or nervous in your body, is it a discomfort that you can sit with and overcome, or is it more severe, trying to tell you something doesn’t feel safe for you? If it’s discomfort you can sit with, take some time to think about what it is that is causing the discomfort. Are these things you can address with your new therapist? They may be able to help you overcome what might block you from being honest in that space. 

While you can always bring things up throughout your relationship, making intentional space with your therapist to go over what you need to feel safe trusting them with your vulnerability can help lay a strong foundation for the therapeutic relationship right from the beginning. 

If you’re looking for support in the process of finding a therapist, contact us and we can help personally match you to a therapist based on your needs.