15 Ways to Prepare for Your First Therapy Session

Choosing to seek therapy is a brave and positive step towards improving your mental health. It can be difficult to take that first step, but remember that you are not alone. Millions of people around the world suffer from mental illness, and many of them have found relief and healing through therapy.

If you're considering therapy for the first time, you may be wondering what to expect. Here are a few tips to help you prepare for your first session.

1. Get Organized.

Before your first session, take some time to get your ducks in a row. Gather any relevant paperwork, such as your insurance information or a list of medications you're taking.

2. Write down what you want to discuss.

Before your session, take some time to write down what you want to talk about. This will help you stay focused during your session and ensure that you get the most out of it.

3. Set goals.

What do you hope to achieve from therapy? Do you want to learn how to deal with anxiety or depression? Are you hoping to improve your relationships? By setting goals, you can help your therapist tailor treatment to your needs.

4. Schedule Your First Session at a Convenient Time.

To ensure a positive experience, try to schedule your appointment for a day when you have no other obligations or plans. This way, you can go into your session without any distractions or stressors. If possible, it's also a good idea to avoid making any definite plans for after therapy, just in case. You never know how you might feel after your first session, so it's best to have some free time in case you need it. Keep in mind that you may feel enthralled and refreshed after your session, or you may find yourself deep in your own thoughts and needing some time to process. Consider both of these scenarios when scheduling your first session.

5. Be honest about your reasons for seeking therapy

In order for therapy to be effective, you need to be honest with your therapist. This means being open about your thoughts, feelings, and experiences, even if they're painful or difficult to talk about.

6. Come prepared to talk about your current situation.

Your therapist will want to know about your current situation, so come prepared to talk about it. This includes any recent changes in your life, such as a new job or the death of a loved one.

7. Be open to trying new things.

Therapy is a process of discovery, so be open to trying new things. This may include exploring new ways of thinking or behaving.

8. Be respectful.

Therapy requires respect from both therapist and client. Respect your therapist's time, boundaries, and expertise. And be respectful of yourself by being honest and working hard to improve your well-being.

9. Trust your instincts.

If you feel uncomfortable or unsafe at any time during your session, trust your instincts and speak up. Your therapist should make you feel safe and respected at all times.

10. Don’t be afraid to ask questions.

If you don’t understand something your therapist said, or if you want more information about a certain topic, feel free to ask! Your therapist will be happy to resolve any questions or concerns you might have.

11. Take time to reflect after the session.

Once you’re home, take a few minutes to think about what you talked about in therapy. What topics resonated with you? What are your thoughts and feelings about what was discussed? For added benefit, write these thoughts down in a journal for future reference.

12. Follow through.

Just like any other type of treatment, therapy requires commitment. Show up to your sessions on time and be prepared to participate in the process. If you're feeling stuck, don't be afraid to reach out to your therapist for help.

13. Take care of yourself.

In order to benefit from therapy, you need to take care of yourself both inside and outside of the therapy room. That means eating well, getting enough sleep, and exercising regularly. It also means limiting or avoiding drugs and alcohol, which can hinder your progress in therapy.

14. Prepare yourself for the long haul.

It takes time to see results from therapy, so don’t give up if you don’t feel better immediately. If you stick with it, there’s a good chance you will eventually see improvement. The average amount of time people will start to see improvement begins at about six months into treatment.

15. Remember that therapy is confidential.

What you say in therapy stays in therapy (with a few exceptions). This privacy can be helpful in creating a safe environment where you can feel free to explore sensitive issues.

By following these tips, you can help make sure that your first therapy session is a success. And remember, even if it feels daunting at first, therapy can be an incredibly valuable tool for improving your mental health.