Preparing for Your First Therapy Session

Starting therapy can feel awkward or uncertain. A little preparation helps you use the time well and ease into the process.

Clarify what brings you in

• Jot down what is hardest right now and where you want support.
• Note patterns you keep running into (sleep, stress, relationships, mood).
• List any non-negotiables (safety, privacy, cultural considerations).

Plan the practicals

• Find a private, reliable space for telehealth; use headphones if possible.
• Have payment details and ID ready if needed.
• If you take medication, keep names and dosages handy.

Set expectations for the first session

• You and the therapist will review consent, policies, and goals.
• Expect questions about history, current stressors, and what has helped before.
• You do not need perfect answers; it is okay to say “I am not sure.”

Questions you can ask

• What does a typical session look like?
• How do you approach my concerns?
• How do we know if we are making progress?
• What happens if therapy is not the right fit?

After the session

• Take a few minutes to note what felt useful and what you want to adjust.
• Schedule your next session while it is fresh.
• If something felt off, bring it up early so the work stays collaborative.

Therapy works best when it is transparent and paced to you. You do not need everything sorted before you start; you just need a place to begin.