Making the Most of Your First Therapy Session

Welcome to Your Therapy Journey

Congratulations on taking this important step toward your mental health and wellbeing! Your decision to begin therapy shows courage and a commitment to positive change in your life. This guide will help you prepare for your first session, set realistic expectations, and establish a foundation for productive therapy.

Before Your First Session

Practical Preparation:

Complete your paperwork early: Review and complete all intake forms sent to you before your appointment. This allows your therapist to focus on understanding your needs rather than paperwork during your valuable session time.
Plan your logistics: Locate our office address and plan to arrive 10-15 minutes early to relax in our waiting room with coffee/tea or finalize any paperwork not completed. For telehealth appointments, test your technology beforehand and find a private, quiet space where you won't be interrupted.
Consider your goals: Take some time to reflect on what you hope to achieve through therapy. While it's perfectly fine if you're not entirely sure, having some initial thoughts can help guide your first conversation.

Mental Preparation:

Acknowledge your feelings: It's normal to feel nervous, uncertain, or even skeptical before your first session. Many clients tell us these feelings diminish quickly once they meet their therapist.
Approach with openness: The most beneficial therapy experiences come when you're willing to be honest and open, even when it feels challenging.
Remember this is YOUR space: There are no "right" or "wrong" things to say in therapy. This time is dedicated to your needs and concerns.

During Your First Session

What to Expect:

Getting acquainted: Your therapist will introduce themselves and explain how they work. This is also your opportunity to ask questions about their approach.
Discussing confidentiality: Your therapist will explain the limits of confidentiality and how your privacy is protected.
Initial assessment: Your therapist will ask questions about your current concerns, relevant history, and what brings you to therapy now. This helps them understand your unique situation.
Collaborative goal-setting: Together, you'll begin discussing what you hope to achieve through therapy.
Establishing a plan: You'll discuss session frequency, potential approaches, and next steps.

Making It Valuable:

Be honest about your expectations: Let your therapist know what you're hoping therapy will be like and what you want to get from it.
Ask questions: If something isn't clear or if you're curious about why your therapist is asking certain questions, feel free to ask.
Share feedback: If there's something about the conversation that feels particularly helpful or not quite right, sharing this feedback helps your therapist tailor their approach to you.
Discuss any concerns about cost: If you have concerns about the investment in therapy, the first session is a good time to discuss the value you hope to receive and how progress will be measured.

After Your First Session

Reflection:

Notice your reactions: Pay attention to how you feel after the session. Did you feel heard? Comfortable? Challenged? These reactions provide valuable information.
Jot down thoughts: Consider keeping brief notes on insights, questions, or topics you want to explore in future sessions.
Be patient with the process: Remember that therapy is an investment that unfolds over time. The first session is just the beginning of your journey.

Next Steps:

Schedule your next session: Your therapist will help you schedule your next appointment at the end of your session. Consistency is key to making progress in therapy.
Complete any "homework": Your therapist may suggest certain reflections or practices between sessions.
Give it time: Research suggests that the therapeutic relationship is one of the strongest predictors of successful outcomes. This relationship develops over several sessions.

Common Questions About First Sessions

"How much should I share in the first session?"
Share what feels comfortable. Your therapist will guide the conversation and respect your pace. Some people prefer to "dive right in," while others need more time to feel comfortable. Both approaches are completely valid.

"Will I feel better after just one session?"
Many clients report feeling a sense of relief after their first session simply from taking action and sharing their concerns. However, lasting change typically requires ongoing work. Think of the first session as planting a seed that will grow with time and attention.

"What if I don't feel a connection with my therapist?"
Finding the right fit is important. If after 1-2 sessions you don't feel a connection is developing, we encourage you to discuss this with your therapist or our office manager. Sometimes it takes a few sessions to develop comfort, but if you feel a different therapist might be better suited to your needs, we're happy to help with a transition.

"What makes therapy worth the investment?"
Clients often tell us that therapy provides benefits that extend far beyond the session itself. The insights, tools, and changes you develop can positively impact your relationships, work performance, physical health, and overall quality of life for years to come. Many describe it as one of the most valuable investments they've made in themselves.