How to Prepare for Your First Therapy Session
Deciding to begin therapy is a brave and meaningful choice. You’ve already taken a powerful step toward caring for your mental health and investing in your growth. New Chapter Therapy knows that starting something new can feel both hopeful and uncertain, and it’s completely normal to have questions about what to expect.
While you don’t need to “prepare perfectly” for therapy, taking a few intentional steps before your first session can help you feel more confident and grounded as you begin your journey.
1. Know What to Expect in the First Session
Your first therapy session is often called an intake session. It looks a little different from later sessions because your therapist is still getting to know you, your story, your needs, and your goals.
During this meeting, you can expect to:
Review informed consent and confidentiality policies.
Discuss scheduling, payment, and practice policies.
Share what brings you to therapy and what you hope to gain.
Begin identifying patterns, challenges, or themes in your life.
This session lays the foundation for your therapeutic relationship. You may spend more time talking about background information and logistics, but it’s also an opportunity to see how it feels to share openly with your therapist.
Ideally, you’ll leave feeling heard, supported, and encouraged, even if some emotions come up along the way.
2. Reflect on Your Goals
You don’t need to know exactly what you want from therapy before you start, but taking time to reflect can help guide your work together.
Ask yourself:
What has been most difficult for me lately?
What do I want to feel or understand differently?
Are there specific issues (like anxiety, grief, trauma, or relationship patterns) I want to explore?
Some clients come in with clear goals, while others are seeking clarity itself, and that’s okay. Your therapist will collaborate with you to identify goals and help track your progress throughout treatment. Therapy is a shared process, built on curiosity and compassion rather than perfection or quick fixes.
3. Bring Your Questions
Therapy is a partnership, and your comfort matters. You are encouraged to ask your therapist questions during your first session. Here are some examples:
How can I get the most out of our sessions?
How often should we meet?
How will we know if I’m making progress?
If you have personal values or preferences that are important to you, such as faith background, cultural sensitivity, or communication style, it’s okay to ask about those, too. A good therapeutic relationship is built on trust and open communication.
4. Give Yourself Space Before and After Your Session
It’s common to feel a mix of emotions before and after therapy, especially when you’re just beginning. Try to give yourself a little extra time, even ten minutes, to slow down before and after your appointment.
You might use that time to:
Take a short walk or practice deep breathing.
Sit quietly in your car and reflect.
Journal about how you’re feeling or what stood out.
These small moments of reflection can help you process your experience and integrate what you’ve discussed in therapy.
5. Stay Open and Committed to the Process
Therapy is an ongoing journey, not a one-time event. Change takes courage, consistency, and self-compassion. Some sessions may feel uplifting, while others might bring up difficult emotions; both are part of the healing process.
Remember, therapy works best when you stay engaged. Be honest about how you’re feeling, try new coping strategies outside of sessions, and share feedback with your therapist along the way. Growth often begins in the moments when things feel uncomfortable but meaningful.
Final Thoughts
Your first therapy session is the start of something important, a new chapter in understanding yourself and building the life you want. Feeling nervous, uncertain, or hopeful are all valid parts of the process.
I strive to create a welcoming, judgment-free space where you can show up exactly as you are. Whether this is your first time in therapy or your return to it, I’m honored to walk alongside you as you take this next step toward healing and growth.
If you’re ready to begin, reach out today to schedule your first session and start your new chapter with support and care. 🌿
What NCT is Posting on Instagram
Starting therapy can feel both hopeful and a little intimidating, and that’s okay. 💛
Your first session isn’t about having it all figured out; it’s about showing up, being curious, and taking the first step toward healing. Whether you’re seeking clarity, peace, or support through a hard season, therapy is a safe place to start.
Read more on Turning the Page: “How to Prepare for Your First Therapy Session.” (link in bio)
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