What to Expect in Your First Therapy Session
Starting therapy can feel intimidating, but your first session is an important step toward feeling better. It’s totally normal to feel nervous and have questions. Many people wonder things like what do they do in the first therapy session? and what questions do therapists ask in the first session? In this blog, we'll walk you through what happens during your initial therapy session, helping you feel more ready to start this healing journey.
Setting the Stage: The Initial Contact
Before your first session, you'll likely chat with your therapist (or their intake staff) through email, online or over the phone. They might ask some basic questions to understand why you're seeking therapy and get to know you a bit. There will also likely be some paperwork to complete before you meet with your therapist, similar to any other doctor’s appointment.
Getting to Know You: The Intake Session
Your first real therapy session is called the intake session. Your therapist will spend time getting to know you and your concerns better, asking about your background and what's been bothering you lately.
Three common questions during a first therapy session are:
Can you tell me a bit about your background and personal history?
What brings you to therapy at this particular moment in your life?
Have you had any previous experiences with therapy or counseling?
Building Trust: Creating a Therapeutic Relationship
Trust is super important for therapy to work well. They'll hear you out without passing judgment, making sure you feel safe to open up and be honest about your thoughts and feelings. This safe space they create allows you to fully be yourself without fear of criticism or rejection. You can be comfortable talking about anything in therapy and it is part of their job to keep your information private, with a couple exceptions. This will all be explained in your first appointment.
Establishing Goals: Setting the Agenda
In your first session, you and your therapist will talk about what you want to achieve from therapy. These goals will guide your sessions and help you see how you're doing. This might involve looking at your past experiences and how they influence you now.
For example, let's say you want to handle your anxiety better so it doesn't bother you as much in daily life. Your therapist might suggest a goal like learning relaxation techniques to deal with stress. Together, you'll come up with steps to reach this goal, like practicing deep breathing exercises every day or gradually facing anxiety triggers with support. Setting goals like this gives you a clear path for therapy and lets you track your progress.
Exploring Strategies: Trying Out Techniques
Depending on your needs, your therapist might teach you some techniques to help you learn to deal with the tough stuff better, like mindfulness or relaxation exercises.
Addressing Concerns: Addressing Questions and Anxieties
If you're worried about anything, don't be afraid to speak up. Your therapist is there to answer your questions and make you feel more comfortable.
Reflecting on the Experience: Processing Thoughts and Feelings
After your session, take some time to think about how it went. It's normal to feel a mix of emotions, so give yourself space to process. It can help some people to write about it, talk to a trusted friend or family member, or simply sit and reflect. Therapy can be emotional, so be kind to yourself. You’re allowed to feel how you feel.
Looking Ahead: Continuing Your Therapy Journey
Your first session is just the beginning. Keep an open mind, be patient with yourself, and trust that therapy can make a positive difference in your life. Give therapy at least a few times, because it takes time to make changes and it won’t happen overnight.
What Therapists Won't Do: 5 Things to Know
Therapists have boundaries to ensure your safety and the effectiveness of therapy. Here are five things they won't do:
Judge You: Therapists won't judge you for your thoughts, feelings, or experiences. They're here to listen and support you, no matter what.
Share Your Secrets: Your therapist won't tell anyone else what you talk about in therapy, unless you or someone else is in danger. Your privacy is protected.
Force You to Talk: Therapists won't pressure you to talk about things you're not ready to discuss. They'll respect your pace and comfort level.
Solve All Your Problems: While therapists can offer guidance and support, they won't magically fix all your problems. Therapy is a process, and progress takes time and effort. Therapists also aren’t there to tell you what to do, or to tell the people who’ve hurt you just how wrong they were.
Be Your Friend: Therapists won't become your friend outside of therapy sessions. This ensures they can maintain a professional and unbiased perspective to support you effectively.
Knowing these boundaries can help you feel more comfortable and confident in therapy, knowing what to expect and what not to worry about.
Frequently Asked Questions About Therapy
It’s very common to have many more questions about therapy. Here are some of those asked most:
I’m nervous about starting therapy. Is that normal?
Absolutely. Feeling nervous about starting therapy is totally normal – lots of people feel that way because it's new and unfamiliar. Deciding to begin therapy is a big deal, and it's not something people usually do without thinking. It can be scary to open up to someone you don't know about your deepest thoughts and feelings, and it's totally normal to feel unsure, nervous, or even scared about it. Just remember, your therapist is there to help and support you through it all.
Should I prepare for my first session in any way?
You don't need to do much to prepare for your first session (except maybe for completing the intake paperwork). Just be ready to talk about yourself and what's been going on in your life. Your therapist will guide the conversation, so you don't have to worry too much about it.
Will I be asked for a family history?
Your therapist might ask about your family history to understand you better, but you don't have to share anything you're not comfortable with. It's okay to set boundaries and only talk about what you feel comfortable discussing.
How will I know if the therapist is a good fit?
Figuring out if your therapist is a good fit usually comes from how you feel during the session. If you feel like you can trust them and talk openly, that's a good sign they're a good fit for you.
Is it okay if I cry during therapy?
It's completely normal to cry during therapy – it's a safe space to express your emotions. Your therapist is there to support you through any feelings that come up, including tears.
When should I ask about insurance coverage?
It's a good idea to ask about insurance coverage before starting therapy, so you know what to expect in terms of costs. This way, you can plan ahead and make sure you're comfortable with the financial aspect of therapy. Some therapists may also be able to give you a genera breakdown of the costs before you start.
Do I pay before or after the session?
Whether you pay before or after the session depends on your therapist's policies. Some may ask for payment upfront, while others may bill you afterward. It's good to clarify this with your therapist so there are no surprises.
I’m about to have my first telehealth/online therapy session. What should I expect?
If you're having your first online therapy session, expect it to be similar to an in-person session but from the comfort of your own space. Make sure you have a quiet, private area and a reliable internet connection. Your therapist will guide you through the process, so don't worry if it feels a bit different at first.
Conclusion
Your first therapy session is a big step toward feeling better. By knowing what to expect and being prepared, you can approach it with confidence and hope. Trust in yourself and in the process of therapy, and remember that your therapist is there to support you every step of the way.
Counseling in Chicago and Illinois
At Mindful Healing Counseling, we understand the challenges that life can bring. That's why our team comprises several therapists specialized in working with a variety of concerns and offering online counseling services to individuals living in Chicago and throughout Illinois.
Our therapists are experienced and trained in working with people dealing with various concerns such as anxiety, trauma, depression, pregnancy and postpartum concerns, relationship difficulties, life transitions, setting boundaries, managing family dynamics, navigating grief, and more. We prioritize providing affirming spaces for BIPOC and LGBTQ+ individuals. We offer therapy near you through a range of evidence-based treatments including Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Acceptance and Commitment Therapy (ACT), mindfulness-based approaches, relational therapy, and more. Our services extend to adults of all ages, as well as teens, college students, couples, and families.
Reach out to us today. You can contact us by filling out our contact form or by calling or texting us at 708-419-3171. We're here to support you every step of the way.
