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How to Prepare for Your First Therapy Session

Writer's picture: Dr Georgia HallsDr Georgia Halls

Updated: Jan 28



Starting therapy is a significant step towards improving your mental health and well-being, but it can feel daunting. Whether you’re feeling anxious, depressed, or simply seeking guidance, therapy can provide the support you need. As you prepare for your first therapy session, it's normal to feel a mix of emotions, including nervousness and curiosity. To help you make the most of this important step, here are some tips on how to prepare for your first therapy session.


1. Understand What Therapy Is

Before your session, it's helpful to have a basic understanding of what therapy involves. Therapy is a collaborative process where you work with a trained professional to explore your thoughts, feelings, and behaviours. Your therapist will provide a safe, confidential space for you to discuss whatever is on your mind. Therapy is a very active process and can require you to learn new information and perhaps try out different strategies or approaches to situation than you have done previously.


2. Set Clear Goals

Think about why you’re seeking therapy and what you hope to achieve. Are you dealing with specific issues like anxiety or depression? Do you want to improve your relationships or cope with a major life change? Having clear goals can help guide your therapy sessions and give you and your therapist a direction to work towards. If you're struggling to come up with goals, this is something we can think about in your first few sessions.


3. Gather Relevant Information

Before your first session, gather any relevant information that might be helpful for your therapist. This could include:

  • A brief medical history

  • Any previous mental health diagnoses or treatments

  • Medication details, if applicable

  • A list of symptoms or issues you’re currently experiencing

  • Any key experiences you want to share with us


4. Write Down Your Thoughts

It’s common to feel overwhelmed or forget important points during your first session. Writing down your thoughts, questions, and concerns beforehand can ensure you cover everything you want to discuss. You might include:

  • Specific issues or symptoms you’re struggling with

  • Events or situations that have triggered your current feelings

  • Questions about the therapy process or your therapist’s approach


We would also suggest making notes before and after every session, to give space for your reflections and as a memory aid for anything you may want to discuss in the next session.


5. Know What to Expect

Understanding what to expect during your first session can help ease your anxiety. Typically, your therapist will start by introducing themselves and ask easier, more surface-level questions to ease you in. You can also use this time to ask them questions or share any concerns about therapy you may have. They may ask you about your background, reasons for seeking therapy, and any goals you have. Remember, the first session is an opportunity for both you and your therapist to get to know each other. It can be helpful to have a drink with you as there can be a lot of talking.


6. Manage Your Expectations

Therapy is a process that takes time and effort. It’s important to manage your expectations and understand that significant progress may not happen overnight, or even in the first few sessions. Be patient with yourself and the therapeutic process. Your therapist will work with you to develop a treatment plan that suits your needs. If you have any concerns about the pace of the work, please speak with your clinician, we are more than happy to discuss it.


7. Take Care of Logistics

Make sure you know the logistics of your therapy session:

  • Online: Ensure you have the necessary technology and a quiet, private space. We would suggest headphones for confidentiality and sound quality, but it isn't essential.

  • Time: Double-check the appointment time and plan to arrive a few minutes early.

  • Payment: Be aware of the session cost and payment method, whether it’s covered by insurance or self-funding.


8. Prepare Emotionally

It’s normal to feel a bit anxious before your first therapy session. Try some relaxation techniques such as deep breathing, meditation, or a short walk to calm your nerves. Remind yourself that seeking help is a positive and brave step towards better mental health. The majority of people feedback that the first session was a lot easier than they expected, and in some ways a bit anticlimactic from what they built up in their minds.


9. Be Open and Honest

Finally, the most crucial part of preparing for therapy is to be open and honest. Your therapist is there to help you without judgment. The more truthful and transparent you are, the better they can assist you. Remember, this is a safe space for you to express your thoughts and feelings.


Conclusion

Preparing for your first therapy session can help you feel more comfortable and ready to engage in the therapeutic process. By understanding what to expect, setting clear goals, and being open with your therapist, you can make the most of your sessions and begin your journey towards improved mental health and well-being.




If you’re considering online therapy, we have a highly experienced and compassionate team that are available to support you. Don’t hesitate to reach out and book a free consultation with our clinical lead, Dr Georgia Halls, to see if we would be a good match for you.

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