What To Do Before Your First Therapy Session

You might feel nervous or excited waiting for your first session with a new therapist. But don’t let the anticipation get to you.  There are several things you can do to prepare.

Prepare to Arrive a Bit Early for Your Session

If you are attending therapy in person, research the location, plan your commute, and find out about parking options. 

For online therapy sessions, ensure that your internet connection and computer are set up and that you know how to log in. You’ll also need a private place to hold your conversation.

You’ll want to arrive a bit early to get the most out of each session. Therapists typically schedule 45 or 50-minute sessions.

Arriving or logging in a few minutes early allows you to make the most of your scheduled time.

Learn About Therapy Sessions

The first few sessions will be unique. You and your therapist will need a couple of sessions to get to know each other. 

While you and your therapist will want to discuss your reasons for seeking therapy, you don’t have to be prepared to tell your entire life story or fully detail a situation you’re currently dealing with. 

Don’t put pressure on yourself.

Know that your therapist wants to help. While background information is important, they will likely ask you what is foremost on your mind today. The details and background will come to light as needed through future ongoing discussions.

Additional Things You Can Do

While the following things aren’t required for your first visit, these suggestions can enhance your visits at the beginning and throughout your therapy:

Keep track of personal information related to the symptoms or concerns that are bringing you to therapy. Bringing a short list to your first session can provide valuable insights for your therapist and help you make the most of your initial sessions.

Keeping a journal can help you gather your thoughts and provide valuable insights that you can discuss with your therapist. You could even track your daily mood or thoughts in the journal or find a printable mood tracker online. 

Bring your journal with you to your first session.

Your journal can serve as a valuable tool for self-reflection and can aid in your therapy journey.

If You are Experiencing a Crisis

Seek emergency help if your symptoms worsen significantly before your first session. If you are experiencing a mental health crisis and feel unsafe, it’s important to reach out for immediate assistance. You can call a mental health crisis line or go to a local crisis center or hospital. 

Conclusion

By taking these steps, you can ensure that you are well-prepared for your first therapy session and set the stage for a successful therapeutic experience.