Navigating Your First Therapy Session: What to Expect and How to Prepare

You identified the need for a therapist, did your research on local providers in your area, and booked your very first therapy session with someone that you think will be a good fit. And now comes the most nerve-wracking part: waiting and wondering. We recognize that it can be uncomfortable to put yourself in a new situation, so we’re here to offer some help. We’ll let you know what you can expect during your first therapy appointment and how you can make the most of it.

Navigating Your First Therapy Session

Individuals typically go to a therapist when they have trouble coping with everyday life, feel like they need to address trauma in their life, or want to develop better mental health and interpersonal relationships. Those broad categories encompass a range of smaller topics: dealing with loss, relationship issues, generalized anxiety, etc. As a result, many practitioners develop specialities in order to serve their clients better.

Regardless of which practitioner you have chosen and what brought you to their office, there are going to be some commonalities you can expect during your first therapy session:

Paperwork
Most practitioners will require you to fill out paperwork/questionnaires prior to your first session. While some therapists onboard well in advance through digital platforms (and give themselves time to acquaint themselves with your profile), others will want you to come to your first appointment early so you can fill out the requisite documents on-site. The practices of your chosen therapist should be clearly outlined by them when you schedule your first appointment.z

Therapist-Client Confidentiality

Barring very few circumstances (such as the intent to commit homicide) you can expect discussions with your therapist to be 100% confidential. They will not acknowledge you in public unless addressed first, will keep sensitive information under wraps, and won’t discuss your circumstances or client file with third parties unless expressly permitted by you.

Unless you’re meeting your therapist virtually (which is becoming much more popular) you can expect to be ushered into a calming, private room where no one will overhear the sensitive material you’re discussing. You may or may not see the chaise lounge that was made popular by Freud, but you’ll definitely have access to comfortable seating. Therapists want you to feel relaxed, and they’ll create an environment that facilitates that.

Being vulnerable is unsettling—especially when it’s with someone you just met. Therapists understand this, which is why they’ll take the time to put you at ease. You won’t have to field hard-hitting, invasive questions as soon as you walk through the door.

During your first appointment, your therapist will be focused on learning more about you and building the foundation for a positive client-therapist relationship. They want you to feel like you are in a safe space so you can work through your issues and trauma without reservation. That takes trust, and trust takes time.

The content of each session will vary considerably based on your needs and chosen practitioner, so it’s impossible to predict exactly what will occur. But with that being said, you can take comfort in knowing that every therapist you come across is there to help and support you. They will act as a listening ear, provide feedback that’s based on years of academic study and experience in their field, and give you the tools you need to cope and make progress.

Your Role In the Therapy Process

We’ve talked a lot about what you can expect from your therapist and what value they offer. But when it comes to your mind, you’re ultimately the one in control. You dictate how effective the sessions are at producing real, meaningful changes in your life. Here’s how you can make the most of your therapy session:

Going to a therapist is not a miracle cure. You need to be willing to put in the work to reach your goals, and be an active participant in your journey. If your therapist gives you homework to do in between appointments, we recommend taking it seriously. Tasks like writing in a journal or actively assessing your mental state throughout the day will help support your progress, even if it’s out of character for you.

Therapy might be exactly as you expected, or it might be completely different. Either way, you should take advantage of the opportunity by being open, honest, and receptive. You might be surprised at  the impact certain conversations and therapeutic approaches have on you.

Your therapist won’t be able to get at the root of your issues unless they understand the full picture, so it’s important to be transparent and let your walls come down. Remember: your therapist is there to help you. Don’t be afraid to share your experiences and your emotions during your session.

Going to your first therapy session can feel intimidating, but it will be incredibly rewarding. You’re taking steps towards a better version of you—one that can look to the future with positivity and clarity. And we commend you for that.

If you want to learn more about the therapy process, check out our podcast, The Shrink Think Podcast, hosted by Aaron Potratz and Nathan Hawkins. We offer engaging, informative conversations and light-hearted humor that helps normalize and demystify therapy.