8 Tips to Prepare for Your First Therapy Appointment

Getting Started

Deciding to go to therapy can be a challenging decision. Things may feel like they are fire, feeling like you are in crisis or like nothing will ever get better. For some coming to therapy is about addressing past “stuff” that keeps resurfacing, feeling like a never ending pattern. Sometimes it’s dealing with grief which, (to the dismay of some), is a nonlinear experience. Whatever your reason for coming to therapy, preparing for your first visit is helpful for getting the most of out of your sessions.

8 Tips to Prepare for Your First Therapy Appointment

1. Reflect on your goals: Take some time to think about what you hope to achieve through therapy. Reflect on the specific issues or challenges you want to address, and identify the goals you would like to work towards.
2. Write down your thoughts and concerns: Prior to your session, jot down any thoughts, concerns, or questions you may have. This can help you stay focused during the session and ensure that you cover everything you want to discuss.
3. Be open and honest: Therapy is a safe and confidential space, so try to be open and honest with your therapist. Share your feelings, thoughts, and experiences openly, as this will help your therapist gain a better understanding of your situation and provide appropriate support.
4. Prepare a list of topics or issues: If there are specific topics or issues you want to address in therapy, make a list of them. This can serve as a helpful reference during your sessions and ensure that you cover all the important areas you want to work on.
5. Set intentions for the session: Before each session, set an intention for what you would like to achieve or explore during that particular session. This can help you stay focused and make the most of the time you have with your therapist.
6. Consider any questions you have: If there are any questions or uncertainties you have about the therapeutic process, the techniques being used, or any other aspect of therapy, note them down. Your therapist can help clarify any concerns and provide you with the information you need.
7. Take care of practical matters: Ensure that you have the necessary logistical details sorted, such as the time, date, and location of your session, whether it’s in-person or virtual. Make sure you have a quiet and comfortable space for virtual sessions, and arrive on time for in-person appointments.
8. Be open to feedback and guidance: Therapy involves a collaborative relationship between you and your therapist. Stay open to receiving feedback, guidance, and suggestions from your therapist. Remember that they are there to support you and help you navigate your challenges.

The Process

Remember that therapy is a process, and it may take time to see progress and results. Being prepared and actively engaging in therapy can enhance the effectiveness of your sessions and contribute to your overall growth and well-being. Working with your therapist is an opportunity to learn about yourself and gain greater insight into how you might level up in your life. Take time for the process. If you have limited benefits through your insurance, let your therapist know so that they may tailor their approach to support you in the timeframe that fits your needs.