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You’ve taken the brave step of booking your first therapy session. Whether this is your very first time or you're returning after years, or perhaps you're transitioning to a new therapist, it’s all a big deal. Whatever the situation, you’ve got an appointment scheduled to talk to someone new—most likely on their couch, either in person or virtually—who will ask you to open up about your innermost emotions.
As you await the start of your session, the nerves begin to rise: Will they notice how you sit in the chair? Should you review your mental health history? Do they want to know about your childhood? It’s a stressful time for anyone, even if anxiety wasn’t the reason you scheduled the session in the first place.
Each therapist and each therapy session is unique, but there are common elements that can help you feel prepared. After scheduling your first session, here are some ways to mentally ready yourself for what’s ahead.
Complete the necessary paperwork
Whether you’re filling out forms in a waiting room or handling them online through PDFs, your first therapy session will involve some required paperwork. Be prepared to complete the following:
HIPAA compliance forms
Insurance details
Medical background, including current medications
A questionnaire about your symptoms
Release of information form
Agreement for therapist-patient services
In addition to completing forms, there will be practical aspects to go over with your therapist. Instead of diving into deeply personal topics right away, expect a discussion about their approach to therapy, the rules surrounding patient confidentiality, and other specifics about their practice. Speaking of which…
Set realistic expectations
Your first session with a new therapist won’t dive as deep as you might hope (or fear). Nevertheless, they’ll ask broad questions about your mental health to get a sense of who you are as a client. It’s important to set realistic expectations for your first meeting, which will likely be more introductory and less intense than you anticipate.
Mentally prepare for the session
Anxiety is likely rooted in the uncertainty surrounding your upcoming session. By mentally rehearsing the experience beforehand, you can reduce some of that anxiety. Rest assured that much of the first meeting will cover more immediate, surface-level topics.
The session will probably start with some casual conversation. Don’t view this as a “trap”; it’s just part of connecting as humans. A strong rapport is key to building a successful therapeutic relationship.
Your therapist will likely ask what brought you to seek therapy today. Be prepared to answer why you’re here. There’s no wrong answer, so try to be as honest as possible about the issues or needs you want to address together during your treatment.
Questions a therapist may ask you during a session
Here are a few questions commonly asked by therapists at GoodTherapy in your first session.
Have you been in therapy before?
What symptoms are you experiencing?
What led you to seek therapy?
Is there any history of mental health conditions in your family?
Can you describe your home environment or living situation?
Have you ever had thoughts of suicide?
Have you ever engaged in self-harm?
What do you hope to achieve from therapy?
To make yourself feel more comfortable, consider preparing responses to these questions before your session.
Write down any questions you would like to ask your therapist.
Therapy is not just an interrogation. If it helps, you might want to ask your new therapist these questions:
How is patient confidentiality handled? Are there any situations where it might be breached?
How long have you been practicing as a therapist?
Do you have a particular focus in mental health?
What should I do between our sessions?
What advice can you offer to help me make the most of our time together?
If you'd like to ask these questions before your appointment, find out if the therapist offers a free phone consultation. This can save you time, money, and potential stress.
Check in with yourself before deciding on a second session.
A good therapist uses the first session to begin building rapport and helping you feel comfortable. If something doesn't feel right, trust that intuition. Therapy is a personal journey, and not all pairings are ideal. If you feel like this connection won't work long-term, it's perfectly fine not to schedule another session.
Getting to therapy can be tough, especially when it's your first appointment. Don't worry if the initial session didn't work out. Take a look at our guide for choosing the right therapist for you, and keep exploring until you find the best match.
More on mental health and online therapy from G/O Media’s partner.
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