Starting therapy is a big step, and it’s completely understandable to feel a mix of emotions about it. Whether you’re curious, nervous, or excited, taking this step shows that you’re ready to take care of yourself and work on your well-being. If you’re not sure how to prepare for your first therapy session or what to expect in therapy, you’re not alone. Our talk therapy is here for you.
Why preparing matters
Therapy is a highly personal experience, and every person’s first session will look a little different. But preparation can ease your nerves and allow you to get the most out of your time with your therapist. While you don’t need to map out every single detail, having a general sense of what to expect and how to prepare makes things easier and less overwhelming.
Get to know your therapist
Before your first session, take some time to familiarize yourself with your therapist. Many therapists share profiles online, providing information about their specialization, approach, and experience. At LightHeart Associates, for example, we make it easy to learn about our team, so you can feel confident that you’re in good hands. Reading up on your therapist can help you feel more comfortable and less like you’re walking in blind.
Think about why you’re starting therapy
Spending a little time reflecting on what brought you to therapy can make a big difference in your first session. Ask yourself questions like, “What am I hoping to work on?” or “What challenges have been on my mind lately?” You don’t have to list everything all at once, and it’s okay if you’re not completely sure what to focus on yet. Your therapist will guide you, but giving some thought to your goals is a good way to start.
Write down your thoughts
It’s not uncommon to feel nervous during that first session, and it might be hard to put your thoughts into words on the spot. Writing down what you’d like to talk about or any questions you have beforehand can make things easier. For instance, you might jot down concerns, situations, or feelings you’ve been struggling with lately. Even a few notes can give you more direction and ensure you don’t forget something important you wanted to share.
Understand what to expect in therapy
One of the most common questions people have about their first session is, “What can I expect in therapy?” For your initial meeting, you probably won’t go deep into your challenges right away. Instead, your therapist will take time to get to know you. They might ask about your background, recent experiences, or what brought you to therapy. Consider it a “getting-to-know-you” session, where you and your therapist work together to establish a foundation of trust and understanding.
This is also your chance to ask questions! If you want to know more about their approach, how sessions work, or how progress is measured, don’t hesitate to ask. Therapists are there to help you feel comfortable and informed.
Choose a comfortable space
If your session is in person, choose clothing that makes you feel at ease and arrive a few minutes early. This gives you time to settle in without feeling rushed. If your session is online, pick a quiet spot where you won’t be interrupted. Make sure your device is charged and your internet connection is stable, so technology doesn’t add to your stress.
Creating a calm environment can make your therapy experience more positive—even from the very first session.
Be open and patient
It’s okay if you don’t have all the answers right away or if you feel uncertain about where to begin. Therapy is a process, and your first session is just the start. Try to be open about your feelings, and know that it’s okay to take your time. Building trust with your therapist is key, and that doesn’t happen overnight.
Patience with yourself is just as important. Therapy isn’t about quick fixes; it’s about growth and healing, which take time.
After your first session
After your session, give yourself a moment to reflect. How did it feel to talk with your therapist? Did anything stand out to you? It’s usual to feel a mix of emotions after your first session, and it’s a good idea to jot down any thoughts or questions that come to mind for the next time.
Moving forward with LightHeart Associates
Starting therapy is both a meaningful and courageous step. By understanding how to prepare for your first therapy session and knowing what to expect in therapy, you’re already setting yourself up for success. At LightHeart Associates, we are here to support you every step of the way. Remember, therapy is a collaborative process focused on your growth and well-being. You’re not alone in this, and with time, you’ll see the positive changes that come from caring for yourself in this way. Give us a call today at 425.800.5688 to learn more or schedule an appointment.
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