Your first therapy session: seeking psychological help is often associated with many emotions, e.g. uncertainty, fear and hope.
Taking the step to seek psychological help is often accompanied by a mix of emotions—uncertainty, fear, and hope. If you’ve decided to schedule your first therapy session, you’ve already achieved a significant milestone. This initial meeting, whether in-person or online, marks the beginning of a potential journey toward your improving mental well-being.
In this article, you’ll learn about common fears associated with first therapy sessions, how to prepare effectively, what to expect during the session, its objectives, and the subsequent steps in your therapeutic journey.
Why First Therapy Sessions Are Important
First therapy sessions serve not only as an introduction but also as an opportunity for diagnostic assessment. The initial interaction between therapist and client lays the foundation for future collaboration. Research indicates that building a trusting relationship, known as the therapeutic alliance, is vital for successful therapy outcomes.
Therefore, the first session isn’t solely about identifying symptoms; it’s also about determining compatibility: Do you feel comfortable with the therapist? Can you envision opening up to this person? Is this therapeutic approach suitable for you?
1. Common Fears Before the First Session
Feeling apprehensive before your first therapy session is entirely normal. Many people share similar concerns, such as:
- “Will I be taken seriously?”
- “What if I don’t know how to start?”
- “Is my problem ‘serious enough’ for therapy?”
- “What if I’m asked to discuss topics I’m not yet ready to talk about?”
These thoughts are understandable. You won’t be expected to open up completely or articulate everything perfectly in the first session. The goal is to take an honest and cautious first step.
Some people also worry about administrative aspects, such as:
“Do I need a sick note during the first therapy session?”
Typically, no. A sick note is only discussed if your mental health significantly affects your ability to work, and this is usually addressed during the course of therapy, not automatically in the first session.
2. How to Prepare for Your First Therapy Session
Effective preparation can help you approach your session with calmness. Here are some tips:
a) Note Your Concerns
Reflect on what’s troubling you and write down:
- Emotions you frequently experience
- Specific situations that are currently distressing
- What you hope to achieve through therapy
- Questions you’d like to ask
This isn’t mandatory but can serve as a helpful guide during the session, especially if you’re feeling nervous.
b) Complete Any Pre-Session Forms
Many therapy practices provide an intake form before the first session. This “therapy intake form” may inquire about:
- Reasons for seeking help
- Previous psychological experiences
- Current medications
- Any physical or mental health history
Filling out this form thoroughly allows the therapist to gain an initial understanding of your situation.
c) Clarify Logistical Details
Before the session, find out:
- What you need to bring or have ready
- The expected duration of the session
- Payment or insurance details
- Whether a free initial session is available
Being informed about these aspects can help reduce anxiety.
3. What Happens During the First Therapy Session?
While each therapist may have a unique approach, common elements of a first therapy session include:
a) Introduction and Overview
The therapist will explain the structure of therapy, confidentiality policies, session frequency, and what the collaborative process entails. This provides clarity and sets expectations.
b) Discussing Your Background and Current Situation
You’ll explore what’s currently challenging for you. The therapist may ask about your life circumstances, symptoms, and possibly your childhood or family background. If any topic feels too personal, you’re encouraged to set boundaries as needed.
c) Setting Goals Together
An essential part of the session is identifying what changes you hope to achieve through therapy. Whether it’s improving sleep, managing anxiety, or resolving conflicts, articulating these goals helps to guide the therapeutic process. It’s okay if your goals aren’t fully defined yet; they can evolve over time.
d) Planning Next Steps
At the session’s conclusion, you’ll discuss the path forward. If there’s a good fit between you and your therapist, you’ll schedule future sessions to delve deeper into your topics. Alternatively, the therapist might recommend a different specialist or service that better suits your needs.
4. What Happens After the First Session?
After the initial session, take time to reflect:
- Did you feel comfortable and understood?
- Can you envision building a trusting relationship with this therapist?
- Do you feel this is the right environment for your therapeutic journey?
- Do you think it will be possible to open up to this person about private and emotional issues with confidence?
If the answer is yes, you can proceed with scheduling subsequent sessions. If not, it’s perfectly acceptable to seek another therapist. The first session is also an opportunity to assess compatibility. Seeking a second or third opinion is a sign of self-care, not weakness.
5. A Realistic Outlook: Change Takes Time
While the first session can provide relief by allowing you to express your concerns, it’s unlikely to resolve all issues immediately. Psychological therapy is a long-term process that requires time, trust, and patience.
By consistently working on your challenges and committing to the process, you can gain new perspectives, inner peace, and an improved quality of life.
Conclusion
First therapy sessions are a valuable step towards achieving your personal goals and desires. Even though fear and uncertainty are part of the process, you don’t have to navigate this journey alone. With proper preparation, openness, and the understanding that you set the pace, you can make the most of your initial session. Whether you begin with a therapy intake form or simply share your thoughts freely, taking that first step is significant. Perhaps this is the moment when change begins.
If you’re interested in experiencing what a first therapy session feels like, feel free to book your free initial session right here!
Sources:
- Norcross, J. C., & Wampold, B. E. (2011). Evidence-based therapy relationships: Research conclusions and clinical practices. Psychotherapy, 48(1), 98–102.
- Verywell Mind. (n.d.). What to Expect During Your First Therapy Session. Retrieved from https://www.verywellmind.com/psychotherapy-101-p2-1067403
- Psychology Today. (n.d.). How to Prepare for Your First Therapy Session. Retrieved from https://www.psychologytoday.com/us/basics/therapy/how-prepare-your-first-therapy-session(Verywell Mind, Psychology Today)