How to prep for your first therapy session

You’ve finally decided to begin therapy- you’ve found a therapist that suits your needs, and have booked an appointment. You have thought how to get to the therapist’s office for the session tomorrow, and it’s the night before your first session. You (ought to) feel proud about yourself for taking this step towards being able to be live your life to the fullest- to be able to take on the current challenges head on, and come out stronger.

It’s the night before your session, and of course, there is some uncertainty and anxiety about how it is going to go. As a way to sort of ease the anxiety, there are a few ways in which you can mentally prepare yourself to get the most out of therapy.

• Think about your goals for therapy

Before your first therapy session, your goals need to be clear to you. Of course, there is no clear right or wrong reason for seeking therapy in the first place. But knowing the general reason for seeking therapy can help push the first conversation with your therapy. You can think about your goals by trying to understand what led you to seek therapy and how you hope to leave therapy.

Introspection is a big part of therapy, and thus thinking about what is weighing you down can help you know what you hope to achieve from therapy. For example, if you are feeling low and unmotivated lately, your goal could be something like- to be more motivated and happier about work or other aspects of daily living.

Also, it is completely okay if you are unsure about what you hope to achieve from therapy- it is totally fine to need some help to sort things out. That, too, is part of what is offered by therapy.

• Make a list of topics you want to cover

The first visit with the therapist can definitely be a bit awkward. After all, you are laying out your issues in front of a complete stranger, which can be uncomfortable. Even though the therapist is like a skilled, educated guide; feeling anxious is completely normal.

To put you more at ease, it is advised to write a list of topics that you would like to be covered over the course of therapy before your session, and bring that list with you to the session to help keep you focused and centered. The list could include- recent changes that led you to seek therapy, challenges that you are facing, things that you have already tried to help yourself feel better- and others. While it may feel daunting to talk about these topics, they will definitely help guide the therapy sessions. Always remember that your therapist is not someone who will judge you; after all, their profession is based on helping people improve their mental health and not to make things worse.

• Try keeping some free time before and after the session

Keeping some free time before and after your therapy session is important, even if it is not your first session. That is because you have time then to process what took place during the session, and what you and your therapist accomplished during the session. It gives you time to reflect on what was discussed.

Anticipating the session can cause some anxiety and stress, and then along with that, feeling rushed right before the session only adds to the looming feeling. Arriving early and practising deep breathing right before the session can help calm you down and ease any discomfort. Moreover, if it isn’t the first session and if the therapist gave some homework in the previous session- having some time before the session allows you to review the homework and gives you time to see if you have any questions for the therapist.

• Manage your expectations

Your first will most probably be a bit different from the remaining sessions of therapy. Usually, in the first session, the initial paperwork is taken care of, the therapist explains the general process of therapy and discusses confidentiality. The first session is generally more helpful for the therapist than you, in the sense that a lot of questions may be asked (like about your job, family, childhood) so that the therapist can get to understand you and learn how best to help you.

Since the first session includes a lot of just information sharing, it may not be at all like what you expect; which is why, is it important to know that therapy is not some sort of a quick fix-up. It is very likely that solutions to your problems may not be found in the first session; just like most issues in our life keep building up over time and then interfere with our lives, similarly, it takes time to begin to unravel these problems.

Thus, it is important to not go to the first session with the feeling that afterwards you will emerge completely transformed. While you may not feel transformed, it is realistic to feel a sense of hope after the session, hope that your quality of life and mental health will improve- with work and in time.

• You can ask for a phone consultation

This is an option and not a requirement. Most therapists get that considering coming in for therapy is a big decision and can be nerve-racking, which is why having a phone consultation first can ease some worries. Having a phone consultation first before your first in-person session can help demystify the intimidating and vague idea of therapy. You can ask questions like- does the therapist have experience in working with cases like yours? How involved are you (the client) in treatment plans? What will be expected of you (the client) in therapy?

To conclude, while therapy might seem like a daunting experience, it is vital to remember that therapy is a safe space that allows you to unapologetically be you. It is a space where in you are allowed to share your pain and shame without receiving any judgement. Moreover, your therapist will support and encourage you towards change, for the better.

Additional references

https://taylorcounselinggroup.com/blog/how-to-prepare-for-your-first-therapy-session/