How to Prepare for Your First Therapy Session

Mental health therapy is beneficial for 75% of people who try it. However, only around 10% of American adults receive it per year.

There's a misconception that you need to have mental health conditions to go to therapy, but that's not true. It's valuable for anyone who's going through a tough time.

It's incredibly brave to reach out; however, you may understandably be scared and anxious about your initial appointment. But don't let that discourage you from starting therapy.

Read on to find out how to prepare for your first therapy session so there's less stress, and you feel confident about the big day.

Set Goals for Therapy

Having some direction for therapy is beneficial, as you'll know what to focus on with your therapist. For example, are there specific issues you want to work on?

Remember that there are no right or wrong goals to set. They exist to give your therapy sessions more direction.

If you're struggling to come up with goals, though, that's ok, too. You and your therapist can figure it out together as you attend more sessions.

Write Down Your Thoughts

Journaling is a fantastic way to deal with stress, so if you already do this, that's great. If not, then you can start by writing down your thoughts surrounding therapy.

Note your thoughts, feelings, and concerns, and it's possible that your mind will quiet down after you get these things down on paper. You don't have to share these words with your therapist, but it can be a good idea.

Having a list of topics to cover is helpful. Try to brainstorm some therapy questions you can bring.

With that said, don't be too worried about knowing what to say in your session. An experienced therapist will understand how to guide the conversation so you're comfortable.

Get the Paperwork Out of the Way First

As a new patient, you'll have some forms to complete beforehand. If these things stress you out, see if you can download the forms at home and fill them out there so you can get them out of the way. Otherwise, plan to arrive early so you have plenty of time to go through the paperwork.

If you're concerned about whether therapy is covered by insurance, then look on the website or ask the practice. This is also a good time to ask about the pricing structure, so that's one less thing to worry about.

You May Get Emotional

Often, therapy sessions will touch upon difficult subjects, and they may unlock feelings and thoughts you never knew you had. This can be daunting, and you may feel a wide range of emotions.

It's normal to cry or have other feelings that make you feel vulnerable. Your therapist knows and understands this, so feel free to express yourself in the ways you feel most comfortable with.

Remember that your therapist is on your side and that they want to see you succeed. They're there to provide a safe space where there's no judgment, so be kind to yourself.

Keep an Open Mind

You might be skeptical about what therapy can do and the methods that therapists use. That's ok, but if you're completely resistant to therapy, then you won't have productive sessions.

Keep an open mind and give it a chance at your first appointment. Be willing to explore your thoughts and emotions, even if they're uncomfortable or difficult. Sometimes, a little push is what we need to face the root cause of our problems and start the healing process.

Be Honest

Again, your therapist is there to help you, so be honest with both them and yourself. They can only do their jobs effectively if you're honest about your feelings and experiences.

When you're truthful, your therapist can understand you better. And as a result, they can provide more tailored guidance.

Being honest with yourself can aid in self-growth too. It's not easy, though, so don't beat yourself up if you aren't able to do so in the first session.

Know It's Not a Quick Fix

On that note, you should understand that therapy isn't a quick fix, especially the first session.

Generally, this is the opportunity for you to get to know one another and for you to get out your questions to ask a therapist. It's not likely that your therapist will impart life-changing advice to you at your initial appointment. However, it's the foundation that future sessions will build upon.

Therapy is a process, so you need to be patient. It'll probably take time to build a strong relationship with your therapist before you see significant progress.

Remember That the Therapist Is Here to Help

It's easy to feel like you're under attack when your therapist asks you personal and potentially uncomfortable questions. However, they're asking these things for good reason.

Your therapist needs to learn all they can about you in order to personalize their sessions. Ultimately, they're a support system for you, so try to work with them instead of against them. It may initially feel uncomfortable but trust that with time, you'll adjust and feel more at ease.

Also, it's normal to be nervous and anxious about your first appointment. It can help to write down your personal goals beforehand.

Keep in mind that therapists have strict confidentiality policies. So if you're worried about them telling people your deepest secrets, then have peace of mind knowing that all the things you talk about stay between the two of you.

Know How to Prepare for Your First Therapy Session

Now you know how to prepare for your first therapy session.

There may be a lot of anticipation and anxious feelings surrounding this appointment, but you should know that booking it is a huge step you should be proud of yourself for.

With the right therapist's guidance, you'll be well on your way to a happier and healthier you.

If you now feel ready for therapy, then book an appointment with Sagebrush Counseling today. We have a safe and warm space waiting for you.