Starting therapy is a big step. You might be feeling nervous, excited, or uncertain - it’s all completely normal. As a psychotherapist, I want to help you get the most out of our time together. Although preparation is not required, some people like to have things to prepare for their first session. If that’s you, it’s your lucky day! 😊 Here are some simple ways you can prepare for our first session together so that you feel more at ease!
1. Reflect on Why You’re Seeking Therapy
You don’t need to have everything figured out before starting, but taking a few minutes to consider why you’re seeking therapy can be helpful. Ask yourself:
What prompted me to seek therapy now?
Are there specific challenges I’d like support with?
What do I hope to gain from therapy?
If you’re unsure of the answers, that’s okay! Many people are not sure what their goals are for psychotherapy and that’s something we can work on together! ✅ Therapy is a safe space to explore these questions at your own pace.
2. Know That There Are No Right or Wrong Answers
Many new clients worry about saying the “right” thing in their first session. There’s no script! You can share as much or as little as you feel comfortable with. My job is to help guide the conversation, so you don’t have to come in knowing exactly what to say. I’m not going to force you to discuss anything you don’t feel ready to share, and you hold the metaphorical “TV remote” in the session to go at your pace.
3. Take Care of Logistics
If you’re seeing me through your insurance, double-check what’s covered and if treatment with a “Registered Psychotherapist” is covered. If we’re meeting virtually, ensure your technology is working, and find a quiet, private space where you feel comfortable talking. (ps. Your car can be a great option if you have one and don’t have a private space elsewhere. Just make sure you’re not driving!).
Some people like to take notes during sessions, so a piece of paper or a notebook can be a great option for this as well!
If you’re a coffee drinker like me ☕️, or want a pop or water, feel free to bring that along too! Whatever helps you feel comfortable.
4. Consider Any Practical Questions 🙋
Your first session is also a chance to ask me about the therapy process. Some common questions new clients ask include:
How often should I come to therapy?
What's your approach to therapy?
How long does therapy typically last?
Feel free to write down any questions you have so you don’t forget them during our session.
5. Be Open to the Process
Therapy isn’t a quick fix - it’s a journey 🏔️. Some sessions may feel productive, while others may feel more challenging. That’s part of the process. My goal is to create a space where you feel heard, supported, and empowered.
Final Thoughts
Starting therapy is a courageous step toward growth and self-care. No matter where you’re starting from, I am here to support you. If you have any questions before our session (or haven't scheduled your first session yet!), don’t hesitate to reach out.
Looking forward to working with you! 👋
Matthew