Starting therapy can be a big step toward improving your mental health, but it’s completely normal to feel nervous or uncertain about what to expect. Whether you’re seeking therapy for anxiety, depression, stress, or just personal growth, understanding what happens during your first session can help reduce any anxiety and set you up for success. In this guide, we’ll walk you through what to expect during your first therapy session, answer common questions, and offer tips to help you feel prepared and confident.
1. The Initial Intake Process: What to Expect
When you first arrive at your therapy session, whether virtual or in-person, your therapist will likely start by gathering some basic information. This is known as the intake process, and it helps your therapist understand your background and the issues you’re seeking therapy for.
You’ll likely be asked about:
- Your reason for seeking therapy: Whether it’s anxiety, depression, relationship issues, or something else, this helps the therapist understand your goals for treatment.
- Personal history: Expect questions about your medical history, mental health history, family background, and any past experiences with therapy or counseling.
- Current symptoms: Your therapist may ask specific questions about how you’ve been feeling emotionally, mentally, and physically, including any major life changes or stressors.
This information helps your therapist understand your needs, which allows them to tailor their approach and begin to form a treatment plan that works best for you.
2. Discussing Your Goals for Therapy
Once the intake process is complete, your therapist will want to discuss your goals for therapy. This is your opportunity to share what you hope to achieve in therapy, whether it’s managing anxiety, improving your relationships, or developing coping strategies. Setting clear, actionable goals helps both you and your therapist stay focused on progress throughout your sessions.
You might be asked to reflect on:
- What you want to change: Are there specific areas of your life you want to address, such as career stress, personal relationships, or emotional regulation?
- What you hope to gain from therapy: Whether it’s learning new coping skills, developing self-awareness, or healing from past trauma, defining your goals early on can help guide the therapeutic process.
3. What Happens During the Session?
During your first session, your therapist will likely introduce themselves, explain their therapy style, and start asking questions to understand your concerns. You can expect a collaborative conversation where you share as much as you feel comfortable with. Keep in mind that therapy is a safe, non-judgmental space.
Some common elements of your first therapy session include:
- Therapist’s approach: Your therapist will explain the therapeutic techniques or methods they use, such as Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), or psychodynamic therapy. They may also explain how they plan to work with you based on your specific needs.
- Open-ended questions: You may be asked to describe your emotions, thoughts, and behaviors in various situations. These questions can feel like a conversation but are designed to help the therapist gather insights into your mental health.
- Building rapport: Therapy is a relationship, and building trust with your therapist is important. Your first session is about getting to know each other and laying the groundwork for a strong, productive relationship.
4. Addressing Any Concerns or Anxiety
It’s common to feel anxious or uncertain about the first session. You may wonder about confidentiality, how therapy will work, or whether you’ll feel comfortable sharing personal details. Don’t hesitate to ask your therapist any questions or share your concerns.
Some common questions new clients ask include:
- Is therapy confidential? Yes, therapy is confidential, and therapists are bound by law to protect your privacy. However, there are some exceptions (e.g., if you or someone else is at risk of harm).
- How long are therapy sessions? Typically, therapy sessions last 45 to 60 minutes. Your therapist will confirm this with you and explain their schedule.
- How often will I need to attend sessions? The frequency of sessions depends on your goals and needs. Some clients attend weekly, while others may meet bi-weekly or monthly.
Be sure to voice any concerns you have, as addressing them early on will help you feel more comfortable in future sessions.
5. The Next Steps After Your First Session
After your first therapy session, you and your therapist will discuss the next steps. This may involve scheduling follow-up appointments, setting specific goals, or identifying areas to work on in upcoming sessions. The process of therapy is ongoing, and each session builds on the progress made in previous ones.
You can expect your therapist to:
- Provide feedback: After discussing your concerns, the therapist may offer feedback, suggestions, or insights based on what you’ve shared.
- Develop a treatment plan: Based on your goals and needs, your therapist will develop a personalized treatment plan to guide your progress.
- Set expectations for future sessions: Your therapist may provide guidance on how therapy will continue, what you can expect in upcoming sessions, and how you can contribute to the process.
6. Tips for Success in Your First Therapy Session
To make the most of your first therapy session, here are some tips to keep in mind:
- Be honest: The more open and honest you are about your feelings and experiences, the more effective therapy will be.
- Be patient with yourself: Therapy is a process, and it can take time to build trust and feel comfortable. It’s okay if you don’t share everything right away.
- Take notes: Consider jotting down any thoughts or feelings that come up before or after your session. This can help you reflect and share more in future sessions.
- Ask questions: If you’re unsure about anything, don’t hesitate to ask your therapist for clarification or more information about the process.
Conclusion
Your first therapy session is an important step in your mental health journey. It’s normal to feel nervous, but understanding what to expect can help reduce anxiety and prepare you for a successful experience. By being honest, setting clear goals, and building a strong rapport with your therapist, you’re taking an important step toward better mental health and personal growth.
If you’re ready to start your therapy journey in Montclair, NJ, contact Killian Counseling Services LLC today to schedule your first session. Whether you’re seeking help for anxiety, depression, or relationship challenges, we’re here to support you.