5 Essential Tips for Preparing for Your First Therapy Session

Going for therapy can be an intimidating experience, especially for someone attending their first session. The thought of talking about personal issues with a stranger can be nerve-wracking. However, preparing well for your first therapy session can help alleviate some of that anxiety and help you be better equipped for your first session. 

Before going forward, however, take some time to acknowledge the incredible growth that you’ve shown. Getting help for your mental health is not an easy thing to do. Take pride in the fact that you’re one step closer to getting better, however it looks for you. 

In this article, we present five essential tips to help you prepare for your first therapy session.

Coping with second thoughts before your session

It is natural to feel apprehensive or second-guess your decision to attend therapy before your first session. However, it is important to remember that seeking therapy is a courageous step towards improving your mental health. If you feel nervous, take deep breaths, remind yourself of why you are seeking therapy, and acknowledge your strength in taking this step towards healing. 

Going to therapy for the first time can come with a lot of unknowns. It is normal to feel that it might not help, or have the urge to reschedule or cancel. Remind yourself that therapy is like any other treatment - if you’re seeking therapy, you might be experiencing some challenges with your mental health, and with therapy you will surely see some improvement in these challenges. 

Think of the things you want to talk about during the session

It's common to feel like you don't know where to start when you attend your first therapy session. Therefore, it can be helpful to think about what you want to discuss in advance. Jot down the issues or concerns that you would like to talk about during the session. This will help you organise your thoughts and make the most of your time in therapy.

If you’re not sure what you want to talk about in your session, you can also try noting down the goals or objectives you want to achieve from therapy. It does not have to be very large, as it may be something as simple as “I want to feel better” or “I want to be able to handle my triggers better”. Once your therapist has an understanding of what you want to accomplish, they will be able to guide the conversation and keep it going. 

Ensure that you have some time to yourself after the session

A therapy session can be an emotionally charged experience, as you might talk about some intense experiences. This might bring up a lot of emotions, feelings, and thoughts. You might discover things about yourself that you never thought about before. All this necessitates that you take some time for yourself after the session. 

You can use this time to process your thoughts and feelings that came up during the session. Schedule some quiet time for yourself after the session, where you can reflect on what you discussed with your therapist. You can go for a walk, listen to music, or do something else that helps you relax and unwind. One thing to note is also that therapy may also bring up some positive emotions - your therapist may be able to affirm your strength, or help you uncover something positive about you. 

Adjust your expectations

It is important to keep in mind that the first therapy session is primarily about getting to know each other. Therapy is never a quick fix, and it involves learning curves that might take some time. 

Your therapist will likely ask a lot of questions to learn more about you, your concerns, and your goals. They may also provide some feedback on what therapy might look like for you. Therefore, it's important to adjust your expectations and understand that long-term results may require multiple sessions.

Don’t be afraid to ask questions

Don't be afraid to ask your therapist questions. You can ask them about their therapeutic approach, what to expect in future sessions, or any other questions that you may have. Asking questions can help you feel more comfortable and gain a better understanding of what therapy involves. Asking questions can also help your therapist learn more about you, and what kind of guidance you need from them, so they can adjust their approach to suit your needs. 

Attending your first therapy session can be daunting, but it doesn't have to be. By taking the time to prepare and adjust your expectations, you can set yourself up for a positive experience. Remember, therapy is a collaborative process, and your therapist is there to support you on your journey towards better mental health. By using these tips, you can make the most of your first therapy session and start your healing journey on the right foot.