You just booked your first therapy session, now what should you do? Starting therapy can be intimidating, and booking the first session can be the scariest part. Now that you’ve conquered that step, you might be asking yourself what that first session will look, sound, and feel like. To take away some of the mystery surrounding your initial meeting, here are some tips on how to prepare to meet with your therapist for the first time.
Remember that everything that is said in the therapy session remains confidential, as long as there is no clear threat of danger to you or others.
Therapists are legally and ethically obligated to keep client information safe and confidential, and you can always feel secure in asking more about this at your first session. Initially, sharing that sort of intimate and private space with your therapist might seem like a foreign experience, and you might find yourself wondering: “Is this really going to stay between us?” The answer is yes. While you shouldn’t feel pressured to disclose every detail of your personal life in the first session or two, remember that if you choose to, it will remain protected and sacred in the therapeutic space.
You made an appointment with someone, but how do you know if you’ve found a therapist that is well-matched for you? During your first session, keep in mind that you are also learning about your therapist. Do not be afraid to ask questions of your therapist. Try to be forthcoming with how you’re feeling about meeting, whether it’s anxiety, excitement, fear or even dread!
Working with someone that you feel you can build a connection with is really important, so try your best to come in as authentic as possible. While meeting, be aware of how your therapist is responding to you, if you feel they are actively listening to what you’re saying, and if they make you feel safe in sharing your life with them. Not all therapists are the right fit for everyone. Being mindful of how you feel you and your therapist fit together in your first therapy session can help make the most of your ongoing therapy experience.
What do you talk about in your first therapy session?
How far back into your history should you go? What is important or not so important to share? While therapists do appreciate a new client taking some time prior to meeting and organizing their thoughts, try not to overwhelm yourself by creating a list of talking points. Gently sit with your thoughts prior to your appointment and ask yourself two questions: “What should my therapist know about me today?” and “What do I hope to accomplish by the end of my therapy journey?” 
It is helpful to have an idea of why you are starting therapy.
Having an idea of how you’d like to begin exploring your reason(s) for coming into therapy and what you would ideally like to achieve through the process can provide a comfortable place to start in your first therapy session. You are the expert on your life. Go back as far into the past as you need, or stay in the present moment with what is happening for you currently. Nothing is too small or too big to share, and your therapist will ask you questions and provide feedback along the way.
Can you expect to make progress in your first therapy session?
First sessions are used mainly to set the foundation of the therapy process. Making sure that you and your therapist are a good fit for each other and discussing areas you would like to work on are usually the central focus during your first appointment. This is not to say that you may not gain new insights or learn some coping skills during your initial meeting, but allowing yourself time to lay the groundwork for future sessions is crucial to meeting your therapy goals long term.
Starting therapy can be scary, and knowing what to expect during your first therapy session can help to quiet some of the anxiety surrounding the process. Don’t forget that therapy follows the Vegas rule… what happens in therapy, stays in therapy.
Pay attention to how you and the therapist are connecting. Also notice how you work together. Does this therapist feel like a good fit for you? Developing a bond with your therapist is key to productive therapy. Take some time to give attention to your intentions, thoughts, and needs prior to your first meeting with your therapist. Try to have an idea of what you’d like your therapist to know in your first session. It is also helpful to have an idea of goals you’d like to reach throughout your therapy journey.
Discuss whatever feels comfortable to you, and don’t feel pressure to share anything that doesn’t feel safe in the first therapy session.
Discuss whatever feels comfortable to you, and don’t feel pressure to share anything that doesn’t feel safe in the first therapy session. Allow time to build a connection and trust with your therapist before making the progress you are searching for. Come into therapy exactly as you are. Then give yourself space to share any thoughts or questions you may have with your therapist.
If you’re ready to begin your journey and have your first therapy session, we are here and ready to help.
Ready to Start Therapy in Florida?
Beginning the journey to your best self is easier than most of the things we’re all doing right now! Trauma therapy does not have to wait. You can get the mental health support you need with a skilled therapist in St. Pete or with online therapy in Florida. To begin, just follow these simple steps:
- Contact us to request an appointment
- Meet with one of our experienced therapists.
- Get support & begin your journey toward mental wellness & connection today!
Other Mental Health and Wellness Services at ME-Therapy
At ME-Therapy, we believe in the importance of mental, emotional & physical wellbeing. Our therapists want to help your mind but also want to feed your soul. This means we take a holistic approach to mental health. In order to do this, we offer a wide range of mental health services in our St. Petersburg office and online including therapy for women, therapy for men, trauma therapy, therapy for anxiety, and holistic, spiritual therapy. For couples and relationships, we want you to know that our relationship therapists are here for you ALL. In addition to marriage counseling, we provide sex therapy, affair recovery counseling, and poly-friendly kink aware therapy.
