Starting therapy can feel overwhelming, especially if it’s your first time. But with a little preparation, you can ease anxiety and make the most of your session. Here’s how to get started:
1. Set Clear Goals for Therapy
Before your first session, take a moment to think about what you want to achieve. Are you looking for support with anxiety, relationships, or stress management? Having a focus can help guide the conversation and give your therapist a better understanding of your needs.
2. Be Honest and Open
Your therapist is there to help you, not judge you. Try to be as open and honest as you can. It’s okay to feel nervous — just know that your therapist will create a safe, supportive space for you to share.
“Therapy is a step toward healing, not a sign of weakness. Being prepared shows strength and commitment to your mental well-being.”
— Ariza Wellness
3. Prepare Questions or Notes
It’s perfectly fine to bring notes or questions. If you’ve been feeling a certain way or want to discuss something specific, writing it down can help you remember and stay on track during the session.
4. Understand the Logistics
Make sure you know how the session will take place — whether in-person, via phone, or through a video call. Check the time, date, and any tech requirements beforehand so you feel relaxed and ready.
5. Take Care of Yourself Before and After
Try to give yourself some quiet time before and after your session. This helps you process your thoughts and emotions and prevents you from jumping into a stressful situation right afterward.
What to Expect During the First Session
Your therapist may ask about:
- Your personal history and background
- Why you’re seeking therapy now
- What challenges you’re currently facing
- Any goals or expectations you have
