So you’ve scheduled your first appointment with a therapist. Congratulations! You’re on your way to finding meaningful change, relief from pain, and a brand new you.
As important as this step has been, you might be asking yourself whether there’s anything you need to know about therapy. After all, seeing a therapist for the first time is a brand new experience. Even if you’ve seen a therapist before, you may be feeling somewhat nervous about meeting a new one.
Not to worry! This article will walk you through some important points to remember. Whether you’re looking to make the best of your first appointment, or just want to have a list of thing to keep in mind when seeing a therapist for the first time, this article is a great place to start.
Here are a few things to keep in mind when seeing a therapist for the first time:
1. It’s Normal to Feel Nervous
Feeling some degree of anxiety or uncertainty before your first session is common. Remember, therapy is a new experience, and it’s something you care about. It’s ok to feel a mix of emotions.
2. Therapy is Collaborative
You and your therapist will work together. It’s not about being told what to do, but about exploring your thoughts and feelings in a safe space. Ideally, you will create goals together and work towards a safe and effective plan.
3. Be Open and Honest
The more open you are about your experiences, the more effective therapy can be. That said, trust takes time to build, so don’t feel pressured to push yourself beyond your limits– share at your own pace.
4. You Have a Say in the Direction
If something isn’t working for you, it’s important to speak up. Your therapist is there to support you, and your feedback is one of the most important aspects of the sessions. A good therapist will use your feedback to help guide the process.
5. Therapists Aren’t There to Judge
Whatever you’re facing, your therapist’s role is to listen, understand, and help you navigate your challenges without judgment. While therapists are human, and can never be ‘blank slates’, we are trained to recognize any biases and judgements that may pop up and to let these go. We are trained to provide “unconditional positive regard,” which is another way of saying accepting you as you are, to the best of our ability.
6. Progress Takes Time
Change doesn’t happen overnight. Be patient with yourself and the process. Therapy is about gradual growth, not instant solutions. You wouldn’t expect to become fit after a month of going to the gym. Your mental health deserves the same sort of patience and acceptance.
7. It’s Okay to Ask Questions
If you’re unsure about something—whether it’s about the therapy process, your therapist’s approach, or how you’re feeling—ask questions. The therapy space is about you.
8. Confidentiality is Key
What you discuss in therapy stays in therapy. Your sessions are confidential, and will not be discussed outside of the room (with a few legal exceptions that your therapist should mention in the first session). We take your privacy very seriously.
9. Therapy Can Be Emotional
It’s normal to experience a range of emotions during and after your sessions. Allow yourself to feel these emotions as part of the healing process. Crying, laughing, getting angry, or even bored. These feelings can come and go, and can often be used as vehicle for change in sessions.
10. Trust Your Instincts
If something doesn’t feel right, it’s important to trust your instincts. If you feel a connection with your therapist, great! If not, it’s okay to explore other options. Finding the right fit is crucial for therapy to be helpful.
12. Cognitive Distortions and Errors
Trauma can impact cognitive processes, leading to errors such as misinterpreting benign situations as dangerous, experiencing excessive guilt, or having intrusive thoughts and memories.
If you’ve enjoyed the article, here are some questions you might ask yourself to help you prepare:
- What feelings or worries are you having about your first therapy session, and how can understanding them help you feel more prepared?
- Is there something you’re finding hard to talk about with your therapist? Consider how sharing it could help with your progress, but be gentle with yourself.
- How will you let your therapist know if something isn’t working?
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10 Things to Keep in Mind When Seeing a Therapist for the First Time
