It’s completely normal to feel anxious after booking a therapy appointment. Many people experience nervousness or second-guess their decision, especially if it’s their first time. This anxiety often comes from fears of opening up, uncertainty about what to expect, or concerns about finding the right therapist. Here’s a quick overview of why this happens and how to manage it:
- Why You Feel Anxious:
- Fear of sharing personal thoughts with a stranger.
- Uncertainty about what therapy sessions are like.
- Concerns about whether the therapist will be a good fit.
- How to Manage Pre-Therapy Anxiety:
- Practice breathing exercises like square breathing or progressive muscle relaxation.
- Write down your thoughts and concerns to organize your feelings.
- Prepare questions for your therapist to feel more in control.
Afraid to go to therapy? Tips from a therapist.
Why You Feel Anxious After Booking Therapy
Feeling anxious after scheduling a therapy session is more common than you might think. Understanding where this anxiety comes from can help you navigate the unfamiliar experience of starting therapy.
Not Knowing What Happens in Therapy
For many first-time clients, the uncertainty surrounding therapy can lead to imagining worst-case scenarios. What will the sessions be like? What if it feels awkward? These are normal thoughts. Typically, the first few sessions focus on introductions, understanding your concerns, and setting goals. It’s all about building a foundation of trust and comfort.
"It is quite likely that the summed frequency and intensity of the fear responses of any given individual to clear and imminent physical or psychological threat … would lag far behind the summed amount of fear in response to the anticipation of such events and the myriad anxious ‘What if …’ mental representations of possible future events that are common in daily life".
This kind of uncertainty can amplify worries about opening up or finding the right fit with a therapist.
Fear of Opening Up to a Stranger
Let’s face it – sharing your deepest thoughts and experiences with someone you’ve just met can feel overwhelming. A big part of this anxiety stems from the fear of being judged. You might wonder, "What will they think of me?" This is a natural reaction, but it’s important to remember that therapists are trained to create a safe, nonjudgmental environment.
"The work of therapy is intensely vulnerable and therefore it is natural that the mind might be vigilant in defending against the possibility of threat."
- Jennifer Yeh, LMHC
Therapists understand how much courage it takes to seek help. They approach their work with empathy and respect, knowing that everyone’s journey is unique.
"Therapists generally hold a genuine space of empathy and high regard for the people they work with, knowing that each individual has had a unique ‘pain journey’ and that seeking help is not a sign of weakness, but rather of deep strength."
- Lisa Vallejos, PhD, LPC
Even so, these concerns often bleed into another common worry – whether you’ll connect with the right therapist.
Worrying About Finding the Right Therapist
It’s natural to question if your therapist’s approach will align with your needs or if the process might feel overwhelming. Privacy concerns and worries about whether therapy will truly help are also common. Starting therapy is a brave step, but it’s okay to feel unsure.
"It’s normal to feel anxious when beginning therapy for the first time. It’s such a brave thing to be authentic and dig into the vulnerable parts of your story. It can be so healing to begin sifting through and communicating these emotional pain points with another person, but it’s not something that we’ve necessarily been socialized to do. Remember that it’s okay to go slow and take the time you need."
- Jennifer Yeh, LMHC
Even seasoned therapy-goers can feel nervous before sessions. This kind of anxiety is just part of the process and doesn’t diminish the potential benefits therapy can offer.
How to Manage Anxiety Before Your First Session
Feeling nervous before your first therapy session? Here are some practical ways to ease those jitters and prepare yourself.
Try Breathing Exercises and Relaxation Techniques
Anxiety often messes with your breathing, but simple exercises can help you regain control and find calm. Deep breathing, for instance, activates the vagus nerve, which plays a role in regulating mood, digestion, and heart rate.
Square breathing is a great place to start. Breathe in for 4 counts, hold your breath for 4 counts, exhale for 4 counts, and hold again for 4 counts. Repeat this cycle for a few minutes.
Other options include diaphragmatic breathing and pursed-lip breathing. To practice diaphragmatic breathing, place one hand on your chest and the other on your abdomen. Breathe in deeply through your nose, making sure your abdomen rises, then exhale slowly through pursed lips. For pursed-lip breathing, inhale slowly through your nose for 2 seconds, then exhale through pursed lips while counting to 4.
Grounding techniques are another helpful tool when your mind starts racing. The 5-4-3-2-1 technique is a simple yet effective method: focus on 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
You might also try progressive muscle relaxation, which helps your body shift from tension to relaxation. Start at your toes and work your way up, tightening and then releasing each major muscle group for about 10 seconds.
Write Down Your Thoughts and Concerns
Jotting down your thoughts is a powerful way to manage pre-therapy anxiety. Writing slows down racing thoughts and helps you gain some emotional distance.
"The goal of this process is to get your worries on paper so you can break the cycle of rumination, challenge those thoughts, and come up with ways to address them." – Elizabeth Scott, PhD
You don’t need to be a skilled writer to benefit from journaling. Spend 5–15 minutes writing freely about whatever is on your mind. You might describe the situations causing you stress or your concerns about starting therapy. Research backs this up – a 2018 study found that journaling focused on emotions can reduce anxiety, depressive symptoms, and overall distress. Over time, keeping a thought diary can help you identify patterns and track your progress.
Make a List of Questions for Your Therapist
Coming prepared with questions can help you feel more in control and ensure you address key points during your first session.
"Effective therapy thrives on open communication and a strong therapeutic alliance. Asking thoughtful questions during the consultation allows you to gauge the therapist’s approach, expertise, and compatibility with your needs. It also demonstrates your proactive approach to seeking help." – Counseling Center Group
You might ask about your therapist’s qualifications, licensing, and experience. It’s also helpful to learn about the types of therapy they specialize in, like Cognitive Behavioral Therapy (CBT) or Dialectical Behavior Therapy (DBT), and whether they’ve worked with concerns similar to yours. Don’t forget practical details, like session length, frequency, fees, and cancellation policies. You can also ask about what to expect during a typical session, how therapy goals are set, and how progress is tracked. Being prepared with these questions can help you walk into your first session with confidence and a clear sense of what to expect.
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What Happens in Your First Session with Televero Health
Starting therapy can feel like a big step, but knowing what to expect from your first session with Televero Health can help ease any nerves. Their virtual sessions are designed to be straightforward, secure, and comfortable, so you can focus on what matters most – your well-being.
Secure and Private Virtual Sessions
From the moment you log in, your privacy is a top priority. Televero Health uses HIPAA-compliant technology with robust security measures to ensure every session is completely confidential. Here’s how they keep your information secure:
| Security Feature | Function | Benefit |
|---|---|---|
| End-to-End Encryption | Protects session content | Ensures your conversations stay private |
| Multi-Factor Authentication | Verifies user identity | Blocks unauthorized access |
| Secure Document Sharing | Safeguards medical records | Keeps personal data confidential |
You can join your session from a place where you feel safe and comfortable – no need to worry about traveling to an office or sitting in a waiting room. To make things even smoother, it’s a good idea to test your internet connection beforehand. This secure, stress-free setup creates the perfect environment for personalized, goal-driven therapy.
Tailored Care That Puts You First
Your first session is all about laying the groundwork for care that’s tailored to you. Televero Health’s MD CARE™ model ensures treatment is both safe and customized to your specific needs. Based on your preferences, you’ll be paired with a licensed provider – whether that’s a therapist, a psychiatric professional, or both.
During the session, your provider will take the time to understand why you’ve sought therapy and gather some basic background information. They’ll also explain their approach and answer any questions you might have. This isn’t about solving everything in one session or pressuring you to share more than you’re ready to – it’s about building trust and setting clear goals for your treatment.
If family dynamics are part of your challenges, Televero Health also offers integrated care options, allowing select family members to join sessions for a more comprehensive approach.
Convenient Scheduling and Easy Access
Televero Health’s accessibility is a game-changer. Appointments are available daily, and in many cases, you can get started the same day. Insurance benefits are verified upfront, so you’ll know your costs right away. If you don’t have insurance, affordable self-pay rates and CareCredit options are available to make treatment more accessible.
Their user-friendly patient portal makes managing your care simple. You can schedule appointments, access helpful resources, and stay on top of your treatment all in one place. Televero Health’s process is designed to remove obstacles, so the hardest part is deciding to take that first step toward support.
Conclusion: Taking the First Step Toward Better Mental Health
It’s completely normal to feel a bit anxious after scheduling a therapy session. In fact, many regular therapy-goers admit to feeling a touch of nervousness before each appointment. This feeling is a good indicator that you’re prioritizing your mental health.
Taking that first step by booking your appointment is no small feat. Research shows that nearly 75% of individuals who start psychotherapy experience positive changes within six months of treatment. Studies have repeatedly shown that therapy can be as effective – if not more so – than medication for addressing anxiety, depression, and other mental health challenges. By using the coping tools mentioned earlier, you can turn this natural apprehension into a productive beginning.
As therapist Kate Rosenblatt puts it:
"One benefit of psychotherapy that I see most is that when people learn more about themselves, they begin to create a life that feels more authentic to them. Therapy can help with this by uncovering subconscious limiting beliefs we have, exploring them, integrating them, and then taking action to break old patterns in our lives that no longer serve us."
Your therapist’s role is to provide a safe, judgment-free environment where you can openly share your thoughts and feelings. They’re not there to make decisions for you but to help you work toward your goals and find fulfillment. Starting an online session is a step toward building emotional strength that lasts. The breathing exercises, journaling techniques, and preparation tips discussed earlier are there to guide you through the process.
The toughest part is often just getting started. But once you do, you may find that therapy has the power to change your life.
FAQs
What can I do if I still feel anxious even after trying ways to ease pre-therapy nerves?
If you’ve tried mindfulness, deep breathing, or journaling and still find yourself feeling anxious, know that this is completely normal. Starting therapy is a big step, and it’s okay to need a little extra support along the way.
Share your feelings openly with your therapist – they’re there to help you work through your concerns and can adjust their approach to make you feel more comfortable. It might also help to prepare a few questions or topics ahead of your session to boost your confidence. If your anxiety feels like too much to handle, reaching out to a healthcare professional could open the door to additional strategies or options that fit your needs.
Most importantly, treat yourself with patience and kindness. Seeking help is a brave and meaningful step, and it’s perfectly fine to take your time as you ease into this new journey.
How can I tell if a therapist is the right fit for me before starting regular sessions?
Finding a therapist who feels like the right fit is key to having a meaningful and effective experience. Before diving into regular sessions, it’s a good idea to set up an initial consultation. Use this time to ask about their experience in addressing concerns similar to yours and learn more about their treatment approach. It’s also an opportunity to gauge their communication style, level of professionalism, and whether their values align with your personal and cultural background.
Pay close attention to how you feel during this initial conversation. Do you feel comfortable, heard, and respected? A good therapist creates a space where you feel at ease. On the flip side, be alert for potential red flags, like frequent cancellations or dismissive behavior – these could signal that it’s time to look elsewhere. Trust your gut; finding someone you genuinely connect with can make a big difference in your therapy journey.
What are some common goals people set in their first therapy session, and how can I prepare?
Many people approach their first therapy session as an opportunity to pinpoint personal challenges, outline clear goals, and build a sense of trust with their therapist. These goals might range from improving overall mental well-being to tackling specific stressors or learning strategies to better manage emotions.
Before your session, take a moment to reflect on why you’re seeking therapy and what you’d like to accomplish. Jotting down your thoughts, questions, or worries can help you feel more prepared and focused. Think about the areas of your life you’d like to explore, but keep in mind that your goals may shift as you move through the process. Coming in with an open mind and a readiness to share sets a strong foundation for your journey.