Preparing for your first therapy session is just as important as finding the right therapist. If therapy is something you’ve never done before, it is helpful to know what to expect in your first session and how to prepare for therapy.
Remind Yourself of Your Goals for Therapy
Give yourself some time to think about what you want to accomplish and revisit your goals. Grab a sheet of paper and walk through some of the reasons that moved you towards therapy and what a resolution would look like for you. When your session comes, you can use this to talk through the initial question and answer portion of your first session. It is okay to not have everything perfectly thought out but a general direction can help your therapist better understand where you need help. This step can help you frame your thoughts as you prepare for therapy.
Tell People You Trust about Your Session
Taking the first step toward getting into therapy can be scary. It can also be exciting and worth celebrating! If there are people you trust, consider letting them know you’re having your first appointment. More often than not, they will be supportive of you and can help ease some feelings of anxiety. They may even be able to give you some tips.
Reminder: You do not have to share the specific details of your session if you do not feel comfortable.
Keep an Open Mind
If this is your first time being in therapy, you may have expectations on how your first session should go. Try to keep an open mind and trust the process. Your therapist is a trained professional and has an idea and framework on what these sessions should look like. Try to keep an open mind throughout the session and trust the process.
Give yourself grace if you are feeling uncomfortable or are unwilling to share certain information or answer certain questions. It can take several sessions to get comfortable. These are things you want to take note of and can help you determine if this provider is best for you.
Be Okay with Not Knowing What to Say
Your therapist is the one taking the lead in your therapy sessions. They are equipped to ask the appropriate questions and lead the conversation. The way you contribute is by answering the questions to the best of your ability and being open when you do not know what to say or when you are uncomfortable. When you have given yourself the time to understand your goals and what you want to accomplish and are committed to those, your therapist can help to fill in the gaps.
Make Time for Reflection and Processing
If you are able, try to keep some time after your session to debrief and reflect on what you and your therapist discussed. Therapy can be emotionally draining so making time afterward can help you process and release any tension you may be feeling. When you have started getting in the regular grove of therapy, it will be helpful to give yourself time before each session as well. This can allow you to review any homework, write down questions, or mentally prepare yourself for what you are about to discuss with your therapist. The first therapy session can be daunting but with the proper preparation, you will make it through. Throughout this process, be sure to give yourself grace and celebrate your accomplishments, whether big or small. The steps you make in therapy will have a lasting impact.