Feeling stressed, overwhelmed, or just stuck?Here’s what to expect during a first session.
It’s very typical to feel a little nervous, and curious... about what the first session of therapy will look like, especially if this is your first therapy experience. Here’s a breakdown of what you can typically expect in the very first full session.
Before You and Your Potential Therapist Meet Online or In Person
They will ask you to complete a little bit of paperwork. The forms will ask just the usual stuff like contact information, maybe some background on why you're seeking therapy. If you're using insurance, have your insurance card ready, and be sure to check with your insurance company to make sure they’ll cover your sessions with the selected therapist.
Also, grab a notebook or your (charged) phone and jot down anything that's on your mind. What are you hoping to get out of therapy? Any burning questions about the process or the therapist? This way, you won't forget anything important once you're in the session.
You're in the Room. Now What?
Welcome! Your therapist will want to make you feel comfortable. They'll probably introduce themselves, tell you a bit about their style, and invite you to ask questions. Your therapist will explain the boundaries of confidentiality, so you can feel safe opening up.
Now is your time! Your therapist will gently guide the conversation; they'll ask about what's going on in your life, whether it's challenges at work, family concerns, or personal struggles with self-esteem. They may also ask you a little about your past. It’s okay to feel uncomfortable or nervous. The more open you are, the better they can understand you. Your therapist wants to help you increase emotional well-being and personal growth. Towards the end of the session, you'll start talking about goals. What do you want to achieve in therapy? How will you get there? It's a team effort, so you'll work together to create a plan.
After Your First Session
Starting therapy can stir up a lot of emotions. Make sure you're taking care of yourself after the first session– a walk in nature or journaling about your experience. Take a little time to reflect after the session. How did it feel to meet with the therapist? Did you connect with the therapist? Did you feel heard? Will they nod at everything you say, or will they be active in your recovery? Trust your gut – it's important to find the right fit. If you're both on board, you'll schedule your next appointment.
Especially for You, Busy Professionals
Boundaries are Key:
Talk to your therapist about how to fit therapy into your already packed schedule. Many therapist have some flexibility in scheduling.
Career Crossroads?
Therapy is a great place to unpack work stress, find more balance, and even explore your career goals.
Perfectionism?
So many amazing women struggle with this. Your therapist can help you find kinder ways to treat yourself, overcome imposter syndrome, and build more confidence.
Remember, therapy is a very personal journey. The most important thing is finding a therapist who gets you, and is dedicated to helping you reach your therapy goals. If you have any questions at all, don't hesitate to ask!
