What You Can Expect From Your First Therapy Session

Are you considering starting therapy but you feel intimidated or unclear on what actually happens in the first session? Do you wonder if there is some way to prepare?   Starting therapy can be daunting and lots of people aren’t totally sure what even happens in therapy. In this post we will give you the inside scoop on what your first therapy session will be like. 

Starting therapy is one of the most important steps you will take in your life to transform your thinking patterns, break through trauma from your past, change unhealthy cycles, increase insight, build self-esteem, improve relationships, find alignment in your career path, learn self-care strategies, and show up as your highest self all-around. 

Once you’ve decided you’re ready to start therapy, and then gone through the process of finding a therapist, it's time to actually start therapy! A yoga teacher once told me that the hardest part of yoga is showing up for class.  So congrats— if you have already made it to this step you can consider the hardest part done—showing up :)

Leading up to First Session: 

At Root to Rise, your therapy journey will start with a free phone consultation with our Intake Coordinator.  On this call, our Intake Coordinator will gather information about what you are looking for in therapy, ask you about your goals for therapy, and discuss rates and insurance.  She will consider your needs and presenting issues as well as our therapists’ specializations and therapeutic approaches, and based on your specific needs, she will match you with one of our therapists.  Once you talk through scheduling and logistics, she will schedule your Initial Intake Session with the therapist. 

Once you get scheduled for your first session, you will be asked to complete forms via our online portal, Simple Practice, before your initial intake session.  One form is called Informed Consent, which highlights the benefits and drawbacks of therapy, your right to confidentiality, and other legal/ethical issues.  You’ll also receive our Practice Policies and some depression/anxiety scales to get a baseline measure.  You’ll fill out a questionnaire that gathers your medical and mental health history, relationship and family background, work and personal life, and asks you about your goals for therapy.  You can use this questionnaire as an opportunity to organize your thoughts and identify some of your major goals for therapy. 

The First Session:

Depending on if you are meeting virtually or in-person, you will either follow the link to the virtual session that was previously shared via email by our Intake Coordinator, or you’ll head to the office to meet your therapist. 

The first session is all about building rapport and comfort with the therapist as well as sharing your story, background, and goals for therapy.  The therapist will ask you questions about what's bringing you to therapy, and why you are choosing to come now.  They will ask where you came from, what your childhood was like, and additional questions about your family, parents, and cultural background.  They will also ask you about work, relationships, friendships, and your goals for therapy and what you hope to achieve by coming to therapy. 

One of my favorite questions to ask clients in their first session is called the Miracle Question and it goes like this: "Let’s say it's a year from now and you are looking back and thinking, I’m so glad I started therapy a year ago. What will be different in your life that lets you know that therapy was helpful?"  This helps clients to open their imagination, get clear on their goals, and develop some hope and excitement for the process they are about to embark on!

You will have an opportunity in the first session to ask your therapist any questions about their therapeutic approach, educational background, or the process of therapy.  You can also share any hesitations or concerns you have about therapy.  Your therapist will help you identify and explore any of your concerns or questions, and they will provide a safe space to do so. 

The first session is also a time to assess your comfort level with the therapist.  If something feels off, be honest with yourself and the therapist about that.  The first session is an opportunity for the therapist to assess whether they feel they are the best fit for you as well.  If they determine that they are not, they will provide referrals to other therapists that specialize in your presenting issue.  This doesn’t mean you did anything wrong or that there is anything wrong with you. Usually when this happens it is because you are presenting with symptoms or a particular issue that is more specialized than the therapist’s training or experience, or requires a higher level or different type of care.  The goal is to match you with a therapist who will be of the greatest help to you.

At the end of your first session, your therapist will ask you how you felt about the session and discuss scheduling for future sessions.  You will also determine frequency of sessions (weekly, biweekly, etc) and select a regular meeting time.  

After The First Session:

When you finish your first session, notice how you feel over the course of the week. Are you feeling hopeful and energized? Drained or exhausted? Any of these emotions are totally normal, and you might even feel all of the above at the same time! Sometimes talking about our feelings or the difficult things going on in our lives can result in feeling exhausted, depleted, or drained. Some people feel like they need to take a nap after therapy, while others feel energized and hopeful, knowing that help is on the way.  All of these are perfectly normal reactions. Take note of how you are feeling and any thoughts or highlights from the session that pop in your head over the next week.  These insights can be great to share with your therapist at the following session too!

I also always recommend that clients do something nice for themselves after their first therapy session. You’ve made a huge step in starting therapy and you deserve a reward for taking time out of your life to start this process of self-discovery. Examples include going for a walk, taking a nap, having a nice bath, or getting a massage.  

If you are interested in ways to know that it's time to start therapy, you can read more about that in our post on Starting Therapy. Once you’ve decided it's time to start, please read our article on Finding the Right Therapist.  For any questions about insurance reimbursement, you can read this article: Do You Take Insurance?  Stay tuned for future blogs covering topics like: How can I get the most out of therapy? How do I know that it’s time to stop therapy? What happens if my therapist says something that rubs me the wrong way? How to break up with a therapist or end therapy?  

We hope this has been helpful in giving you a picture of what a first therapy session looks like. We are so excited that you are starting the process and we believe that this is one of the most important steps you can take towards self-growth and building a life that you absolutely love! Feel free to reach out to us with any questions you have about the therapy process.

Warmly,

Becky White, MFT