What to expect (and how to prepare) for your first therapy session
If you’ve never been to therapy before, it may feel intimidating to know what to expect and how to prepare. This blog post intends to demystify therapy and help you get ready for your first session. You’ve already taken a big step by selecting a therapist and scheduling your first session or a consultation. Pat yourself on the back! And, read on for some steps you might want to take as you gear up for your initial meeting with your new therapist.
Before Your First Session:
Think about your WHY – Spend some time reflecting about what brings you to therapy and any goals you may have. There may have been something specific that caused you to find a new therapist, or perhaps you generally have a feeling that counseling would be helpful. Either way, time spent thinking about what’s going on in your life – what’s going well and where you could use some support – will help you clarify your goals for therapy.
Figure out how to get there – For an in-person session, look up the address ahead of time and plan your route and parking. Give yourself a bit of extra time so you’re not stressed. For a telehealth appointment, make sure you download any necessary software and plan to log on a few minutes early to ensure that your audio and video are working properly.
Complete any paperwork – Be sure to complete any necessary paperwork or intake forms sent through by your new therapist. You may need to submit these ahead of time via email or an online platform or bring them with you in person. Also, you may need to confirm a payment method and/or your insurance information. If you have any questions about payments or paperwork, you can always ask the therapist during the session.
Wear something comfortable – There is no dress code for therapy. Feel free to wear whatever you’re most comfortable in.
During Your First Session:
Get to know each other – The therapist will generally lead the first session and ask questions about why you decided to start with therapy. You can share information about your goals and what you’re hoping to get from therapy. Be open and honest.
Feel free to ask questions – If you have any questions or concerns, share them with your therapist. She will be happy to answer any questions you may have.
See if there’s a good vibe – Successful therapy depends a lot on your comfort with the therapist. Plan to use the first session to get to know the therapist and determine if she’s a good match for you. This can literally be just seeing if you and the therapist vibe with each other and are aligned in terms of tone and approach. The goal is to find someone you feel comfortable talking to about what’s on your mind.
After Your First Session:
Congratulate yourself – You did it! It’s not always easy to start with a new therapist and you should be proud of yourself for doing so.
Rest and self-care – You may feel tired or drained after a session of sharing your feelings. Therapy can sometimes feel exhausting, but that’s a normal part of the process. Be gentle with yourself. Drink water and allow yourself some extra time to rest if you need it.
Schedule a follow-up – Spend some time digesting the session and thinking about whether you felt like the therapist was a good match for what you’re looking for. If you feel like it was a positive experience, consider booking in for a follow-up session. If you’d rather find another therapist to work with, let her know that you’re going to keep looking. Therapy is all about finding a great match, so don’t feel bad if there wasn’t chemistry.
If you’re looking for women’s mental health therapy in Evanston, Illinois or online, please reach out to Sarah Van Nostrand at Moonrise Therapy to see if she’s a good match. Sarah offers psychotherapy for both women’s issues and men’s issues and is passionate about helping people along their therapy path, whether it’s your first time in therapy or you’re just looking for a new female therapist near you. Sarah is deeply rooted in the theory and practice of counseling and psychotherapy. She’d love to chat with you to talk through how she can help you on your mental health journey.
