Demystifying Therapy: What to Expect in Your First Session

Thinking about starting therapy? It's normal to have questions and maybe a few nerves. Let's take a peek behind the curtain and demystify what that first session is really like, so you can walk in feeling a little more prepared and a lot more at ease.

Addressing Common Anxieties

Many people feel apprehensive about starting therapy, and that's perfectly understandable. One common concern is, "What will the therapist think of me?" It's important to remember that a therapist's role is to provide a non-judgmental, supportive space. Finding the right therapist is crucial, and I encourage you to vet different professionals through consultations. Many therapists, myself included, offer free 15-minute consultations. You can even use resources like Psychology Today to find therapists in your area who offer these initial meetings. Don't hesitate to schedule multiple consultations to find the best fit for your needs.

Scheduling Multiple Consultation Calls Can help you Vet therapists for The right Fit!

The first session is typically an introductory period. In my practice, I conduct a comprehensive clinical assessment, which involves discussing your past history and any relevant concerns. While this may include discussing potentially painful experiences, it's meant to be a general overview, not a deep dive into trauma. To prepare for your first session, consider your key concerns and goals for therapy. Reflecting on what you hope to gain from the therapeutic relationship will help you determine if the therapist is a good fit. For instance, if you're seeking trauma therapy, you'll want to find a therapist with specialized training in that area. Or, if you're looking for couples counseling, a licensed marriage and family therapist might be the best choice.

Remember, therapy is a collaborative effort. What you put into it is what you'll get out of it. Some people worry about not knowing what to say, but the more information you provide, the better equipped your therapist will be to assist you.

Explaining the Therapy Process

Let's walk through what the initial consultation and first session typically look like.

The initial consultation is often a brief phone or video call, usually around 15 minutes. During this time, it's wise to ask the therapist about their fees, scheduling, and their general approach to therapy. You can also discuss your goals for therapy, any previous therapy experiences, and what you liked or disliked about them. This helps both you and the therapist determine if you're a good fit. It's also important to clarify practical matters like their client portal, necessary paperwork, insurance, and billing. Finances can be a significant consideration, so this is a crucial time to discuss their fees and ensure they align with your budget.

SCHEDULING YOUR FIRST SESSION

If you both feel comfortable moving forward, you'll schedule the first session, which is where a more comprehensive assessment is conducted. In this session, the therapist will typically gather detailed information about your past mental health, family, physical health, relationship history, and therapy goals. While the duration of this session can vary, it often takes around an hour, though it may take longer in some cases. The therapist will also likely discuss their therapeutic approach, including the modalities they use, which gives you insight into how they work and helps you decide if it resonates with your needs, particularly if you've had prior therapy experience and have specific preferences.

Okay, What Now?

Starting therapy is a new experience, and it's perfectly normal to feel a mix of excitement and anxiety. Remember, part of personal development is embracing the unknown and asking questions. Think of therapy as an opportunity to expand your understanding of yourself. Even as a therapist, I experience a sense of anticipation before each session. While I have a general outline, I never know exactly what a client will bring, and that's part of the beauty of the therapeutic process. It's an ebb and flow, a collaborative journey. If you've found a therapist you feel comfortable with, trust them to guide you, especially in that first session.

Here are some practical tips to help you navigate the process:

• Preparing for your first session:

  • Reflect on your key concerns and goals for therapy.

  • Consider journaling or making notes about what you want to discuss.

  • Think about your past experiences with therapy, if any, and what you found helpful or unhelpful.

• During the initial consultation:

  • Ask about the therapist's fees, scheduling policies, and availability.

  • Inquire about their therapeutic approach and modalities.

  • Clarify any questions about insurance, billing, or paperwork.

• Finding the right therapist:

  • Utilize resources like Psychology Today to search for therapists in your area.

  • Pay attention to therapists who specialize in your areas of concern (e.g., trauma, anxiety, substance abuse).

  • Check if therapists offer free consultations and schedule multiple calls to find a good fit.

  • Send emails clarifying if they may be a good fit for you.

Remember, finding the right therapist is a personal journey, and it's okay to take your time. I hope this blog post has helped demystify the therapy process and empowered you to take the first step towards your mental wellness.