How to Prepare for Your First Therapy Session

Many feelings may arise as you approach your first therapy session. As the appointment approaches, taking steps to prepare for your first therapy appointment is a great way to manage those feelings and be sure that you will make the most of your time with a clinician.

Complete Paperwork

The quicker you fill out documents such as HIPPA forms, insurance information, symptom questionnaire, and therapist-patient services agreement, the more time allotted for the therapist to digest your paperwork and contact you to book an appointment. In order for the practice to assign you a clinician or schedule your first session, paperwork must be completed. If you feel uncomfortable answering any of the questions on paper, you can wait to tell the therapist directly.

Goal Setting

Before your first session, build in some alone time into your schedule to ask yourself what you want to accomplish in therapy, and even jot down some basic goals. It's okay if these goals aren't perfectly clear to thought out but coming in with at least an idea of what you want to work on will help you to be sure therapy is directed at your most relevant goals. For some people it’s to “feel better” or “learn how to cope with ___”. If you can, make time to prepare for each of your following sessions by reflecting on your week and thinking about what you most want to discuss in that appointment.

Open Mind

Go into your first sessions with an open mind. Be honest with your therapist about your thoughts and feelings, including past experiences in therapy. On the other hand, it also takes several sessions to establish a comfortable rapport. Thus, it's important to try to assess if any initial discomfort you might feel is due to a true lack of fit or if it's simply due to the "getting to know you" process. Trust your gut if it really doesn't feel right—but don't be afraid to push yourself to sit with some discomfort, especially initially.

What to Say

Don't worry about knowing what to say during your first session. It is the job of the therapist to lead the conversation and to ask the right questions. You can help the process by having done some personal reflection. You and your therapist will collaborate in facilitating the creation of your treatment plan. You will be asked to share the goals you have for yourself and ways to implement this change.

Post-Session Self-Care

Be sure to schedule time for yourself after your sessions. If you can, take time after your appointment and go for a walk outside, sit and reflect, journal about thoughts, concerns or questions, or do an activity that is fulfilling to you. Therapy can be emotionally draining, and it's important to give yourself time to process. It is not dissimilar to getting a deep tissue muscle massage—you might feel sore the rest of the day, but over the next week, you'll feel better and better. Be gentle with yourself, allow emotions to surface, and resist judging yourself, regardless of how you need to process.