What to Expect During Your First Psychotherapy Session
Taking the step to start psychotherapy is a brave and positive move toward improving your mental health and well-being. Whether you're feeling anxious, stressed, or unsure of what to expect, knowing what happens in your first session can help ease some of the uncertainty. This post will guide you through what typically occurs during your initial therapy session and how you can make the most of this experience.
Before Your First Session
Before attending your first session, you may be asked to fill out some paperwork. This could include basic information about yourself, your medical history, and any symptoms you're experiencing. This preliminary information helps your therapist understand your background and prepare for the session.
It’s also helpful to reflect on your goals for therapy. While you don’t need to have everything figured out, having a sense of what you want to work on can give the therapist a clearer direction.
The Purpose of the First Session
The first session, often called an “intake session,” is primarily about getting to know you and understanding what brings you to therapy. It’s a chance for you and your therapist to build rapport, share information, and begin laying the foundation for your work together.
Here’s what you can typically expect during this session:
1. Building a Safe, Supportive Space
Your therapist's first priority will be to create a safe and nonjudgmental environment where you feel comfortable. They understand that opening up to a stranger can be intimidating, and they will likely encourage you to share at your own pace. You won’t be pressured to reveal everything immediately.
The therapist may also explain confidentiality—everything you discuss in therapy is private, with very few exceptions (such as if you're at risk of harming yourself or others). This helps build trust and assures you that your sessions are a safe space for honest communication.
2. Talking About Why You’re Seeking Therapy
Your therapist will ask questions to understand the issues that brought you to therapy. This could include exploring your current challenges, emotional concerns, or life circumstances. You might be asked questions like:
"What motivated you to seek therapy?"
"What are the main issues or problems you're currently facing?"
"How have you been feeling emotionally and physically?"
You’re free to share as much or as little as you feel comfortable during this initial conversation. Your therapist will guide the session to get a better sense of how they can best support you.
3. Exploring Your Background and History
To gain a fuller picture of your life, the therapist may ask about your personal history, including your relationships, family dynamics, past traumas, and significant life events. They might also inquire about your mental health history—whether you've been in therapy before, experienced any mental health conditions, or taken medications.
This information helps the therapist understand how your past may be influencing your present feelings and behaviors, and it shapes the approach they take in your treatment.
4. Defining Your Goals for Therapy
One of the key elements of the first session is to begin setting goals. What do you hope to achieve through therapy? Some people come with specific goals, such as managing anxiety, improving relationships, or healing from trauma. Others may have a more general desire to feel better or gain clarity about their emotions.
Your therapist will help you clarify your goals, which will provide a roadmap for your work together. Don’t worry if you’re not entirely sure what your goals are yet—therapy is a process of discovery, and these goals can evolve over time.
5. Discussing the Therapeutic Process
Your therapist may briefly explain the therapeutic process, including how future sessions will look. They may introduce different therapeutic approaches they use, such as cognitive-behavioral therapy (CBT), psychodynamic therapy, or mindfulness techniques, depending on your needs and preferences. This gives you an idea of what to expect moving forward.
You’ll also have the opportunity to ask any questions you may have. If you're curious about the therapist’s style, how long therapy might last, or what happens if you don't feel a connection with them, this is the perfect time to ask.
6. Next Steps and Setting Expectations
By the end of the session, you and your therapist will likely discuss the next steps. This could include scheduling future sessions, discussing how often you’ll meet, and outlining a general plan for your therapy journey.
Remember, the first session is just the beginning. It's an opportunity to gather information and establish a foundation for your therapeutic relationship. You won’t solve all your problems in one session, but it’s the first step toward meaningful change.
How to Prepare for Your First Session
If you’re nervous about your first session, here are a few tips to help you prepare:
Reflect on your current challenges: Think about what’s been troubling you and what you hope to gain from therapy. Jotting down a few thoughts or questions before the session can help you stay focused.
Keep an open mind: Therapy is a process, and it might take time to feel comfortable or notice progress. Trust the process and be patient with yourself.
Don’t be afraid to share concerns: If you have any apprehensions about therapy or the therapist, feel free to express them. Your therapist will want to make sure you feel comfortable and heard.
Final Thoughts
The first psychotherapy session is about building a connection and setting the stage for future work. It’s a time for the therapist to get to know you and for you to begin feeling comfortable in the therapeutic environment. While it’s normal to feel nervous, remember that the therapist is there to support and guide you on your mental health journey.
Each therapy experience is unique, and your journey will unfold in its own time. The important thing is that you’ve taken the first step toward understanding and healing—and that’s something to be proud of.