Do you feel daunted by the idea of going to therapy? It’s completely normal to feel overwhelmed about seeing a psychologist and mixed emotions are likely to arise. Knowing what to expect can help to alleviate the apprehensiveness you may feel before attending your first appointment.

First off – well done! It takes strength, self-awareness and resolve to acknowledge you need help and then act on it. Putting your mental health first by seeing a qualified psychologist will give you a safe space to work out your concerns while developing effective coping strategies for your daily life stress.

Talk therapy can help you through several mental health conditions, including, but not limited to, depression, grief, stress, breakups, anxiety, addictions, post-traumatic stress disorder, phobias, and low self-esteem.

While every therapy experience varies based on the individual, we have highlighted everything you will likely encounter in your very first therapy appointment.

5 Things to Expect From Your First Therapy Session

Starting therapy, especially that very first session, can make you feel nervous. Even for people who have done therapy before, seeking treatment with a new psychologist can be daunting, as every psychologist's consultation process is unique in its own way.

Therapy works differently for everyone, so it’s good to come into the session with an open mind. The first appointment is a great time to understand your therapist's process and for you to ask any questions you have regarding your treatment or expectations you may have.

Before your session, you may like to have your medical history prepared or to write up a list of concerns you want to discuss with your therapist. If you find taking notes useful, it may even be helpful to bring writing materials along with you to the session.

If you’re anxious about coming alone, bringing a support person along with you might soothe this, even if they just drop you off or wait outside.

Remember: you have control over how your session goes. It doesn’t have to be, or shouldn’t be, like anyone else’s.

Here are some of the things that could happen during your intake.

1. Answering Questions

At your first session, you can expect to answer various questions from your new psychologist. They might want to know your background, life circumstances, reasons for choosing therapy, and any past treatments you might have had. Your therapist might also ask what you hope to achieve with therapy.

Remember that therapy is a safe space for you to share. You should answer these questions as honestly as you can. However, you don't have to talk about every subject in that first session if uncomfortable. Our sessions are scheduled for 50 minutes, so you can expect to be in your appointment for that length of time, although you are always welcome to leave at any point during the consultation.

2. Asking Questions

Here is your chance to ask questions of your own. If you want to know anything about your therapist or therapy, your intake session is the time to satisfy your curiosity. For example, you might ask what type of therapy your sessions will be focused on.

There are a handful of therapy types and treatment methods in psychotherapy. Knowing which one your therapist intends to focus on with you might help you understand your treatment plan and what to expect in future sessions. Some treatment approaches include:

Cognitive Behavioural Therapy (CBT)
Acceptance and Commitment Therapy (ACT)
Dialectical Behavioural Therapy (DBT)
Mindfulness
Eye Movement Desensitisation Reprocessing (EMDR)
Strengths-Based Approaches
Solution Focused Therapy
Schema Therapy
Compassion-based Approaches

Managing expectations during this first session and getting a clear understanding of what your therapy journey may look like can help develop trust between you and your practitioner. This may help in opening up to your therapist and getting the most out of the therapy process.

3. Determining Boundaries

You don't have to talk about everything at your psychology sessions and opening up to your psychologist may take time as you build rapport with them. Your psychologist will work on creating a safe space for you to be able to share, but if you don't feel comfortable talking about certain subjects, you are able to respectfully communicate your boundaries.

However, you should understand that therapy works best when there is trust and openness. From that first appointment, resolve that the more honest you are in session the more beneficial it will be for you.

What you discuss with psychologists is protected under the obligation of confidentiality. There are only a few exceptions to this, like in cases where your psychologist thinks you are not safe or children are at risk.

To get the most out of your sessions be as open as you can. Remember, it is a safe space designed to work for you.

4. Gathering Information

Your first therapy sessions will involve a lot of information gathering and goal setting. Before your session you will be provided with an intake form which outlines your consent to treatment. It has details about fees, confidentiality and cancellation policies. It is essential that you read this document carefully before you sign.

Depending on their processes, your psychologist might also have you complete questionnaires to determine your mental and physical health history. Try to fill out these documents as honestly as you can. It will help your therapist determine the best care for you.

If you have outstanding questions regarding fees, referrals, or billing information, the reception staff will be there to help you.

5. Expressing Difficult Emotions

If you have attended therapy before, you might know the first session can be challenging: sharing vulnerable information with a stranger can sometimes be stressful. Your therapist needs to determine the state of your mental health, and together, you will dive into your life and personality, helping them understand the issues affecting your mental health.

You might not like some parts of this process. Letting your therapist know you are uncomfortable with a particular line of conversation or subject is completely okay. Your psychologist will respect your boundaries and shouldn't dismiss, interrupt, or tell you what to do.

However, they may offer occasional guidance in a particular direction. What they prompt you to talk about might be difficult, but the road to healing is often uncomfortable. Your psychologist will be there to provide support all through the way though.

Once you have established your mental well-being, you can start defining the goals you want to achieve through therapy. These goals will determine if therapy has been helpful for you in the long run.

Taking That First Step to Mental Wholeness

Taking the first step to starting therapy is often the most difficult for most people. However, it is crucial if you are seeking healing, wholeness, and stability. You will need all the compassion and grace you can get on this journey.

Therapy is not a quick fix. It often requires commitment and work. It also might not go the same way your friend’s session did. You might even feel worse before you start feeling better. But this is all a part of the process.

Sessions can be emotionally exhausting. It might be helpful to put aside time afterwards to wind down and do something nice for yourself. You could reflect and write down your feelings, engage in a relaxing activity, or start a post-therapy ritual. Practising deep breaths and moving your body can also help you is also a great option.

At Insight Body and Mind, we offer professional counselling services to help you cope with different mental health challenges. From depression to childhood trauma, our psychologists use evidence-based approaches to help you explore your feelings in a safe and confidential environment.

Take that courageous first step today - Book an appointment with our psychologist!