How to Prepare for Your First Therapy Session
You’ve made the appointment. It’s in your calendar, a small block of time that feels both hopeful and incredibly nerve-wracking. Taking the step to start therapy is a significant act of self-care, but the time leading up to that first session can be filled with questions. What will they ask? What am I supposed to talk about? What if I don’t know what to say?
At Televero Health, we understand that the unknown can be intimidating. The good news is, you don’t need to have anything perfectly figured out before you begin. Your therapist’s job is to guide you. However, taking a little time to reflect beforehand can help you feel more grounded and get the most out of that initial conversation. Here are a few ways to prepare.
Think About Your “Why”
You don’t need a detailed agenda, but it’s helpful to have a general sense of what prompted you to seek therapy now. Take a few quiet moments to reflect on some questions. You might even jot down a few notes.
- What has been bothering you? Think about the specific feelings, thoughts, or situations that have been causing you distress. Is it a persistent feeling of sadness? Overwhelming anxiety? A conflict in a relationship? Trouble at work?
- How is it affecting your life? How are these struggles showing up day-to-day? Are they impacting your sleep, your appetite, your relationships, your ability to concentrate?
- What do you hope to change? This is the most important question. Try to imagine a future where things are better. What does that look like? What would be different? Your answer doesn’t have to be grand. It could be as simple as, “I want to stop feeling so worried all the time,” or “I want to feel more confident.” This is the beginning of setting your therapeutic goals.
Handle the Logistics
Getting the practical details out of the way beforehand can reduce your stress on the day of the appointment.
- Insurance and Payment: Confirm your insurance coverage and understand what your copay will be. Have your insurance card ready.
- Paperwork: Most therapists will have you fill out intake paperwork and consent forms before your first session. Try to complete these ahead of time so you can spend the full session talking.
- Location or Link: If your appointment is in person, make sure you know exactly where you’re going and how long it will take to get there. If it’s a telehealth appointment, test the video link beforehand to make sure your technology is working.
Manage Your Expectations
It’s important to remember what the first session is, and what it isn’t. The first one to three sessions are typically part of an “intake” process. Your therapist will likely ask a lot of questions about your history—your family, your relationships, your medical background, your past experiences with therapy. They are gathering information to get a complete picture of who you are.
You probably won’t leave the first session with a magical solution to your problems. You might not even feel dramatically better right away. The primary goal of the first session is for you and the therapist to get to know each other and to see if you are a good fit. The most important outcome is that you feel heard, respected, and reasonably comfortable. Building a trusting relationship is the foundation of therapy, and that process starts on day one.
You’ve already done the hardest part: deciding to start. Now, all you have to do is show up, be yourself, and be open to the process. You are ready.
Key Takeaways
- Reflect on what prompted you to seek therapy and what you hope to change, but don’t feel pressured to have it all figured out.
- Handle logistics like paperwork and insurance ahead of time to reduce stress on the day of your appointment.
- Understand that the first session is about intake and building a relationship; you won’t leave with a “quick fix.”
- The main goal is to see if you and the therapist are a good fit and to feel heard and respected.
Ready to take the first step? We can help. Get started with Televero Health today.