How to Prepare for Your First Therapy Session
Choosing to go for your first therapy session is one of the best decisions that you can make in your life since it is a step towards change and healing. But we understand that sharing personal information, thoughts, emotions, and problems with a stranger can be stressful and overwhelming.
But, if you are properly prepared and have the right attitude, the first session of therapy can be a very positive experience that will shape the subsequent sessions.
Express Your Emotions on Beginning Therapy
It is quite natural to feel anxious before your first therapy session because of the various emotions that may come with it. It is possible to feel hopeful, anxious, curious, or even skeptical.
Recognizing such emotions instead of repressing them is a significant step in the process. The process of therapy is based on the principle of truth, and this truth begins right from the time you book an appointment with the therapist.
Being aware of your emotions will ensure that you are in a better position to understand what is happening within you when you are in the session.
Remember That Therapy Is a Safe Environment
What is important to know is that therapy is a safe and non-judgmental space. Your therapist is there to listen to you and help you, not to criticize your thoughts, feelings, or behaviors. It is not necessary to be prepared with the right words or even know what you want to say.
The therapy session is your opportunity to be yourself, to be real and genuine, and to express yourself without the risk of being judged or misjudged.
Consider What You Would Like to Achieve from Therapy
It is recommended to think about what brought you to therapy before the first session is scheduled. Do you have certain problems that you are facing in your life, such as anxiety, stress, relationship problems, or grief? Or do you feel a general discomfort that you cannot describe?
You don’t need to know everything, but it is helpful to have some idea of what you want to find out in order to get started. Having simple goals, even if they are as vague as ‘I want to feel better’ or ‘I want to know myself better,’ can be helpful in terms of orientation.
Prepare to Talk About Yourself
Every therapist has his or her style, but the first session will be mostly about you, and the therapist will ask you many questions. Some of the things that you may want to talk about may include your history, your worries, and your expectations from therapy. Some people make it a habit to write down notes that they wish to mention during the session.
Some people feel comfortable expressing themselves in the flow of the conversation. There is no right or wrong way; what is important is that you are comfortable and truthful with your experiences.
Managing Expectations From The First Session
It is crucial to understand that you should not expect a sudden change after the first session of therapy. The first session is usually more exploratory in nature as the healthcare professional tries to establish a relationship with the client and gather basic information.
It may not be as profound as you would like it to be, and that is alright because it is simply an initial step.
It is the first step in a process, which is important, but not the final one.
Be Open, But Go at Your Own Pace
You may be curious about how much you should reveal during the first session of therapy. The simple answer is: as much as you feel comfortable with.
Although it is important to be as open as possible with the therapist, it is completely acceptable to be cautious. If there are some issues that seem too sensitive or triggering, you can always inform your therapist about that.
Trust is not something that is developed immediately, and the therapists understand that it will take time for a client to open up.
Pay Attention to Your Body During and After the Session
It is recommended to reflect on your first therapy session and the impressions you had afterward. How did you feel while speaking to the therapist? How did you feel when you were speaking and being listened to? Did you feel comfortable at some point? Or uncomfortable?
It is important to keep these thoughts in mind as you proceed with your therapy process. If something was uncomfortable, it is fine to discuss it in the next session.
Handle Any Concerns About the Process
Most people have questions or doubts after the first therapy session. You may ask yourself if therapy is suitable for you, if the therapist is suitable for you, or if you are doing it correctly. The fact is that there is no universal solution to this.
Therapy is a process that is not static but rather evolves over time. If you have any issues, do not be shy to share them with your therapist. They are there to assist you in dealing with such feelings and modify the process if necessary.
Take Credit for Taking the First Step
Showing up for the first time to therapy is a brave and self-nurturing decision. One might think that this step is not very important, but recognizing the effort is crucial. You have been an active participant in managing your mental health, and that is something that should be commended.
Regardless of whether the session was enlightening, difficult, or something in between, you were present for yourself, and that is strength.
Never Close Your Mind About the Path You Are Going to Take
It is important to note that therapy is not always a straightforward process. Some sessions may be life-changing, while others may not feel as impactful. Change may be incremental, with progress being made in small steps over time.
This is why it is important to remain flexible and not get frustrated with yourself. Trust that the work you are doing, even if it seems small, is helpful to your growth and recovery.
Final Thoughts
It is not necessary to be perfect when preparing for the first therapy session; all that is needed is the desire to be oneself. It is quite natural to feel insecure, exposed, or even skeptical at times.
The most important thing is that you have started the process of self-exploration and the search for the necessary help. As you progress, it is important to know that therapy is your space—your emotions, your journey, and your development.