You have finally booked your first therapy session and yes, it is a big step. But now you are also worried. “What do you say in therapy? What will my therapist ask me? What do I do next?”
You are not alone. Your feelings and questions are normal for people attending their first therapy session.
So, in this article, I will walk you through important things to know and how to prepare for your first therapy session.
Therapy is a Safe Space and No One will Judge You.
This is the first thing to keep in mind when going to therapy. No one is going to judge you. You can talk about everything and anything. It is confidential and no third party will know about it.
And it is okay to feel nervous. It is okay to cry. It is okay to talk about your deepest fears. It is a safe space.
What to Expect in Your First Therapy Session?
In your first therapy session, expect your therapist to ask you some questions about your background, current challenges, family history, and why you chose therapy. They will also tell you how therapy works, how they are going to help you achieve your goal, their therapy methods and specializations, etc.
You may also be asked to fill out some forms with your personal or medical details. They will also let you know about their confidentiality rules so you can feel comfortable sharing your experiences.
Also, you can ask questions about their experience, how long the session will take and anything else you are curious about. It might feel a little awkward at first, but it is totally normal.
Before the session ends, you might talk about the next steps, how often you will meet, and payment stuff. At the end, your first session is just to see how things go and if you want to move forward.
ALSO READ: How to Help a Loved One Suffering from Depression.
How to Prepare for Your First Therapy Session
Before coming to your first therapy session, here are 7 ways you can prepare:
- Write down what is bothering you in your notepad or jotter: Before your first therapy session, you can take time to list out specific questions, topics or goals you want to talk about like your challenges, fears, past experiences, etc.
And if you don’t know what to say, it is okay too. You can literally say, “I don’t know where to start” and that is fine. Your therapist will guide you and help you start.
You can also come with a journal/book notepad to jot down some important notes from your therapy session.
- Think about what you want to gain from therapy: Everything has a goal including therapy. So you need to think about why you want to go for therapy. Ask yourself these questions:
What does progress look like to you? What do you want to achieve or change through therapy?
Is it to help you manage the effects of your childhood trauma and get closure?
Is it to help you handle your relationships better? Is it to find clarity in your personal life, etc.
So, take your time to find out why you need therapy.
- Confirm the time, date and where it is happening: Your therapy appointment could be online or offline.
If it is online, make sure to choose a quiet and private space for yourself so nobody overhears you. Turn off your TV and phone notifications. Make sure your internet connection is stable so you and your therapist can communicate without distractions.
If it is face-to-face i.e offline, make sure you know the address and how to get there. So, you don’t start rushing at the last minute.
You want to be calm and settled before your appointment.
- Wear what makes you feel comfortable: You don’t need to dress fancy to therapy if you don’t want to. You can wear whatever you like, whether it is casual, formal, etc. It is all up to you.
- Come with an open mind: Your therapist is going to ask you some questions. Some might be uncomfortable but it is nothing personal. And, if you are uncomfortable with discussing something, it is okay to tell your therapist.
- Be as honest as you can: If you are attending a therapy session, honesty is your best policy. It is not going to be easy but try as much as you can to be honest. The more your therapist knows about you, the better he/she can help you.
Of course, you don’t have to share everything at once.
- Be ready to ask your therapist questions too: As mentioned earlier, therapy is a safe zone. Don’t be afraid to ask your therapist questions like:
- Their specializations,
- Similar experiences,
- The number of upcoming sessions,
- The costs of an appointment,
- How they ensure confidentiality, etc.
It is also an opportunity to learn about your therapist and whether you connect/vibe with him/her. This is someone you will be telling about your pasts and problems. So, you need to ask important questions and find out if you are comfortable with them.
Note: It is very important that you realize that therapy is a safe space. Silence is allowed. You are allowed to cry.
Do I Have to Talk About Everything in The First Session?
No. You don’t have to talk about everything on your first therapy session. In fact, the first session is usually meant for you and your therapist to get to know each other. It is for both of you to ask questions and decide the steps going forward.
Will Everything Get Better in Your First Therapy Session?
No. Everything will not suddenly be fine after your first therapy session. But as you continue, you will get clarity and gradually, things will get better.
How Long Do Therapy Sessions Last?
There is no specific time for a therapy session but most sessions usually last between 30-45 minutes. However, it can be less or more than that depending on the topics discussed, the therapist and type of therapy. For example, the first session is usually short compared to other sessions.
Also, couples or relationship therapy can take more time compared to other types of therapy.
What Happens After Your First Therapy Session?
After concluding your first therapy session, you and your therapist will decide if there will be upcoming appointments. In that case, you may need to decide on the time and duration. They may also recommend steps and strategies you can start doing on your own like journaling, meditation, etc.
Conclusion
Your first therapy session is not about doing everything perfectly. It is about showing up for yourself.
At Mycarebuddy, we specialize in providing therapy services for anxiety, depression, ADHD, etc.