Therapy is an important part of mental health care. Working with a therapist can be an effective way to treat chronic mental health conditions like anxiety, depression or trauma, and everyday concerns like relationship problems, stress and burnout. You may also seek therapy during difficult times, like after a death, through a divorce or during a job change. If you’re feeling stressed and overwhelmed most of the time, therapy may be the right course of action for you.
In therapy — also known as psychotherapy or talk therapy — you meet with a mental health professional one-on-one or in a group setting to discuss your concerns and receive support to identify then reach your goals. According to the American Psychological Association, there’s a 75% success rate for those receiving psychotherapy.
No matter what reason has led you to consider therapy, if you’re just scheduling your first appointment, it’s important to do some work beforehand. Preparing for your first therapy appointment can help you make the session more seamless and less stressful, so you can make the most of your time with your provider. Here are five key tips on how to prepare for it. For more help, here are the best mental help apps.
Five steps to take before your first therapy session
It can feel anxiety-inducing to schedule your first therapy session with a new mental-health professional, especially if you’ve never had any counseling. After all, you will likely open up about deeply personal thoughts and feelings. Just remember, therapy is most effective when you’re open and transparent with your therapist, which means you’ll need to be vulnerable, and it’s normal for that to feel uncomfortable at first.
Preparation can create a sense of safety, security and comfort. To prepare, follow these tips to make the most of your therapeutic journey.
1. Gather some important documents
Before you do any mental or emotional reflection, take a few minutes to be practical and pull together relevant documents, such as insurance information, medical records, notes from a previous doctor or therapist, and a list of current and past medications. Past records and medications can help your new therapist better understand your situation and reasons for seeking therapy. If you have insurance, research what your plan will cover — including the number of sessions — and thoroughly review in-network providers to make sure your out-of-pocket copay is as low as possible. Not all health insurance plans cover therapy or psychiatry. To find out, review your plan or call your insurance company.
2. Reflect and organize your thoughts
Before your first appointment, carve out some time to think about why you are pursuing therapy and what you hope to achieve from it. This is also a good time to reflect on your recent thoughts and feelings to notice any patterns or concerns you’d like to address. This reflection can help you better articulate your feelings, organize your thoughts, and provide a starting point for the conversation during the session. It can be helpful to keep a journal or notebook specifically for your therapy sessions. This can help you document your thoughts in-between sessions, write down questions to ask your provider, and take notes during your sessions.
3. Prepare questions for your provider
You should not only be ready for your provider to ask you questions, but you should also be prepared to ask your provider questions. All therapists have different approaches and methods, and that means you won’t necessarily connect with every provider. Ask questions to get a sense if you want to continue booking sessions with that provider or consider switching. Some important questions include:
- What type of therapies do you offer?
- Do you have experience with cases similar to mine?
- Do you offer online therapy, in-person therapy, or both?
- What is the best way to communicate between sessions?
By asking questions, you can more likely determine if the therapist is a good match for your needs and goals.
4. Set realistic goals for your sessions
Set realistic goals for what you want out of your sessions. It’s crucial to think about what you want to achieve from therapy to guide your discussions. To set goals, think about your priorities, whether it’s improving relationships, treating chronic mental health conditions, or driving personal growth. Make sure your goals are attainable during a reasonable timeframe, which will help you stay motivated, encouraged, and on track. Once you have these goals planned, share them with your therapist. They will be able to help you refine them, ask questions, provide feedback, and develop a working plan for you to achieve these goals. It’s also important to track your progress. Whether that be through journaling or reflecting, it’s good to acknowledge how far you’ve come and celebrate your growth when you’ve reached each of your goals.
5. Set your location for online therapy
If you’re doing therapy online rather than in person, decide where you’re going to take your call beforehand. Make sure you select a location that is quiet with good lighting and minimal distractions. You should also select a comfortable chair and clothing since many therapy appointments are an hour long. Any discomfort or distractions could take away from your session.
You are ready for your first therapy session
Remember that the first therapy appointment is often just about introducing yourself to your provider and building rapport. You don’t need to go in with all of your goals and discussion points fully planned as your therapist is there to guide the discussion and lead you through your journey.
Conclusion
By following these steps, you can feel more prepared for your first therapy session and make the most of your time with your provider. Remember to stay open-minded, be honest, and communicate your goals and needs clearly. With a little preparation, you can set yourself up for a successful and effective therapy experience.
FAQs
- What are the benefits of therapy?
Therapy can help you manage mental health conditions, improve relationships, and achieve personal growth. - How long does therapy usually last?
Therapy sessions can vary in length and frequency, but typically last 45-60 minutes per session. - Is therapy only for people with severe mental health issues?
No, therapy can be beneficial for anyone seeking support, guidance, or personal growth, regardless of the severity of their mental health concerns. - Can I switch therapists if I don’t connect with the first one?
Yes, it’s common to try out a few therapists before finding the right fit. Don’t be afraid to switch providers if you don’t feel comfortable or supported.
