15 Ways to Prepare for Your First Therapy Session (According to a Clinician)
Choosing to seek therapy is a brave and positive step toward improving your mental health. I’ve found that this initial choice often reflects a moment of deep courage, especially for people who have been coping silently for a long time. It’s normal to feel both nervous and hopeful. You are taking an important step toward greater understanding of yourself and your emotions.
If you’re considering therapy for the first time, you may be wondering what to expect. The following suggestions come from common patterns I’ve seen in sessions, as well as what tends to help clients feel more settled and ready to engage.
1. Get organized
Before your first session, take some time to get your paperwork in order, such as your insurance cards, identification, prescription lists, or past mental‑health records. I’ve noticed that clients who take care of these details ahead of time tend to arrive feeling less anxious and more focused on the conversation itself.
2. Write down what you want to discuss
Therapy can move quickly, especially at the beginning when everything feels new. Writing down key themes or questions can help you use that precious hour more effectively. Some clients jot down what’s been hardest lately, or they note patterns they’ve noticed in their mood or relationships. It’s perfectly fine if your list changes after you arrive.
3. Set goals
Most people benefit from identifying a few goals early on, even if they’re general at first. For example, you might want to feel less emotionally overwhelmed or improve how you handle conflict. Over time, these goals become more specific as we learn what truly matters to you and what therapeutic approach fits best.
4. Schedule your first session at a convenient time
Try scheduling your first session when you can ease into and out of it. Many clients underestimate how reflective or emotional they might feel afterward. Give yourself space to process, journal, or rest without rushing into work or errands right after.
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. Be honest with your therapist
Therapy works best when you can be open about what’s really going on for you and it’s okay if that feels uncomfortable at first. You don’t have to share everything right away, but try to be truthful about your thoughts, feelings, and reactions as they come up. As a clinician, I appreciate when clients say, “I’m not sure if what we’ve been working on has been helping.” That level of transparency opens doors we can gently explore together.
7. Prepare to share your story
Before your first few sessions, take some time to reflect on what’s been happening in your life, both recently and in the past. You don’t need to have every detail figured out, but thinking about key experiences, relationships, or patterns can help you and your therapist get oriented. Sharing your story in your own words might take a few sessions, and that’s completely normal. This process helps your therapist see the fuller picture and builds a foundation for deeper understanding and more meaningful work together.
8. Be open to trying new things
Being open to trying new things can make therapy more effective. Your therapist may suggest approaches, exercises, or ways of thinking that feel unfamiliar at first. You’re always free to ask questions or express concerns, but staying curious and giving new strategies a chance can lead to surprising progress. Growth often happens in the moments when you step just outside your comfort zone.
9. Listen to your instincts
Take time to notice how the relationship with your therapist feels. The right fit will usually feel supportive and natural enough to explore difficult things. If something in the dynamic feels off or uncomfortable, bring it into conversation. Speaking up about those moments can help shape your therapy so it truly supports you.
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
Everything you practice during sessions connects to your daily habits. Rest, nutrition, physical movement, and social connection form the foundation for mental health. Small acts of self‑care reinforce what you’re learning in therapy.
14. Be patient with progress
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.
Ready to take the next step? Schedule your first therapy session today and start your healing journey.
This information is for general educational purposes and is not a substitute for professional mental health care. If you’re struggling or have concerns about your well-being, consider reaching out to a licensed therapist or mental health professional. If you’re in crisis or thinking about harming yourself, contact your local emergency services or call or text 988 in the U.S. to reach the Suicide and Crisis Lifeline. Read our full disclaimer here.
