Getting to therapy is half the battle, but it can still be daunting at first. You might be wondering if you’ll really be able to find the help you’re looking for. However, overcoming that nervousness will be worth the effort. Here are 5 things to do that will help you feel more prepared to get the most out of your first session.
Understand Your Purpose for Therapy
Understand Your Purpose for Therapy
Perhaps there’s a specific problem you’re struggling with. Or maybe you feel something is off and you can’t quite put your finger on it. Either way, take some time to reflect on what you want to get out of therapy. You can start with writing down what’s bothering you. This doesn’t have to be an polished list, rather a starting point for a conversation.
There’s no pressure if you’re not sure where to start. It is your therapist’s job to be able to support you. During my initial meeting with a client, I try to understand their concerns and get a sense of who they are. As you’re able to express your concerns and hopes, your therapist will be that much more prepared to help you along your journey.
Be Honest
Be Honest
Your therapist can only assist you as much as you are willing to put in the effort. That said, don’t feel like you need to share everything all at once. Open up when the time is right and when your therapist has earned your trust. Your therapist is not here to judge you. Therapy is a process and it takes time for the therapeutic relationship to develop. The success of that relationship is the greatest predictor of favorable outcomes¹.
Also know that your therapist is bound by confidentially, both ethically and legally. Only in rare instances will a therapist disclose information about you (for example, if you’re planning on hurting yourself or others). Your therapist will likely explain the limits of confidentiality at the onset.
Ask Questions
Ask Questions
Your therapist is working for you. You’re in the driver’s seat, and the therapist is the guide. Make sure that all your questions and concerns are addressed to your satisfaction.
It’s can be helpful to get the logistical concerns out of the way first, such as payment, insurance, etc. before you start the therapeutic work. However, don’t be afraid to bring things up – even if it’s awkward. You don’t want to let unanswered questions bother you. Let your therapist know what works for you and what doesn’t.
Take Notes
Take Notes
Sometimes therapy can be overwhelming and it's common to overlook topics discussed or forget to mention things you had in mind. My recommendation is to take notes - both before and after. Write down what stood out to you, how you felt, and questions or concerns you want answered.
Don’t be offended if your therapist doesn’t address everything immediately. Therapists are trained to help guide the conversation to yield the greatest therapeutic result. That said, be a proactive participant in therapy. It's always a good idea to go over your notes and refresh your memory about your goals, concerns, and previous emotions. Taking notes or, even better, maintaining a journal can greatly improve the effectiveness of therapy.
Manage Your Time
Manage Your Time
Time is precious in therapy. You don’t want to feel rushed going to the appointment. Set aside some time to mentally prepare. If you’re feeling anxious, you can practice deep breathing to help calm the mind.
You may also consider setting aside some time after session to be able to process everything and reflect. Therapy can be emotionally draining. Make sure you've got some time to recharge if needed.
Final Thoughts
Final Thoughts
Your first session can be intimidating, but it doesn’t have to be. Keep an open mind. Know that it can take time to feel like you’re getting somewhere. Don't expect your problems to go away after the first session.
It's normal to be a little nervous at first. If I’m being honest, I sometimes get nervous meeting with clients for the first time too. It’s ok. Trust the process. You’ve got this.
Norcross, J. C., & Lambert, M. J. (2018). Psychotherapy relationships that work III.Psychotherapy, 55(4), 303–315. https://doi.org/10.1037/pst0000193