How to Prepare for Your First Therapy Session: 10 Tips from a Therapist
Takeaway: Starting therapy can feel daunting, but these simple tips can help you feel more at ease. As a therapist, I’m here to guide you with compassion and expertise, ensuring you feel supported every step of the way as you work toward better mental health and a more authentic life.
Starting therapy can bring up different feelings for different people. Some find it exciting to begin this journey of self-discovery, while others might feel uncertain or hesitant at first. Whether you’re seeking support for mental health issues like anxiety or depression, navigating a life transition, or simply wanting to understand yourself better, there's no “right” way to feel about taking this step. It's completely normal if you have mixed emotions and think: “What have I gotten myself into?” After all, spilling your thoughts to a stranger isn’t something we do every day.
If you’re wondering how to prepare for your first therapy session, welcome to the club. As a therapist myself, I've seen firsthand how uncertain people can be at their first appointment, but I'm here to remind you that you're not in it alone. Therapy is a team effort, and your therapist is there to walk alongside you, offering support, insight, and a safe space to unpack whatever’s on your mind. The fact that you’re even considering therapy—or have already booked that first session—is a pretty brave move.
To help you feel a little more prepared (and maybe even excited), I’ve put together 10 practical tips to guide you as you get ready for your first session. These aren’t fancy or complicated—just straightforward, relatable advice to help you make the most of your time, whether you’re meeting in person or online.
Remember, therapy is about you—your experiences, your goals, and your growth. There’s no “right” way to prepare, and it’s okay if you’re not sure where to start. By taking a few moments to reflect and plan, you’ll be setting yourself up for a positive and productive start, even if it’s not “perfect.”
Let’s dive in.
How To Prepare For a Therapy Session
1. Clarify Your Goals
How to do it: Before your first session, take a few minutes to think about what you’re hoping to get out of therapy. Maybe you want to stop overthinking every text message, figure out why you feel stuck, or just stop yelling at your toaster when it burns your bread (we’ve all been there). It doesn’t have to be a grand, life-changing goal—just something that feels important to you right now.
Why it helps: Having a general sense of your therapy goals gives you and your therapist a starting point, It also helps you feel more intentional about your therapy journey, even if your goals evolve over time.
2. Be Open to the Process
How to do it: Walk into your first session with curiosity and a “let’s see where this goes” attitude. It’s totally fine if you’re not sure what to expect—therapy is like starting a new book where you’re both the main character and the author. You’re both living the story and experiencing the emotions and challenges, but you also have the power to add new chapters and shape what happens next. You don’t need to have all the answers right away; this is your space to explore and grow at your own pace.
Why it helps: Being open allows you to dive into the process without overthinking it. It makes it easier to build trust with your therapist and uncover those “aha!” moments that can lead to real change. Remember, attending therapy is a journey, and it’s okay to feel a little unsure as you take those first steps.
3. Shop Around
How to do it: There are dozens of therapy approaches out there—CBT, psychodynamic, EMDR—and while each has its strengths, here’s the secret: the type of therapy matters far less than finding a therapist you genuinely connect with. Make three intro calls and pay attention to how you feel. Does the conversation flow naturally? Do you feel heard? That “click” is what actually predicts success.
Why it helps: Research shows the relationship with your therapist matters more than any specific technique. Think of it like fitness: if you dread going (because you and the therapist aren’t clicking), you’re less likely to stick with it. If you’re not feeling it with your therapist, even after a few sessions, speak up—you have no obligation to power through with someone who isn’t a good fit. A good therapist will want what’s best for you, even if that means helping you find someone else.
4. Know Your Therapist’s Policies
How to do it: As you prepare for therapy, take a moment to review your therapist’s policies on things like cancellations, confidentiality, and payment. Many therapists have this information on their website or tucked into the booking confirmation email.
Why it helps: Understanding these policies helps you feel more prepared and ensures there are no surprises. It also sets clear expectations, allowing you to focus fully on the therapeutic process without worrying about logistics.
5. Prepare Questions for Your Therapist
How to do it: Before your first therapy session, jot down any questions you have about the therapy process, your therapist’s approach, or what to expect in future sessions. Curious about how confidentiality works? Wondering what to expect in future sessions? Want to know about the therapist's experience? Want to know if they’ve ever worked with someone else who is going through your situation? It's all fair game.
Why it helps: Asking questions helps you feel more in control, less like you’re walking into the unknown, and ease those nerves about starting talk therapy. It also helps you and your therapist get on the same page, which is key to building a strong, trusting relationship.
6. Set Realistic Expectations
How to do it: Remind yourself that therapy is a process. Change takes time, and it’s okay if you don’t leave your first session with all the answers. It often takes a few sessions to see progress, which usually comes gradually through consistent effort and reflection.
Why it helps: Setting realistic expectations helps you approach therapy with patience and a healthy dose of self-compassion. It takes the pressure off, so you can focus on the journey instead of stressing about instant results.
7. Practice Self-Compassion
How to do it: Be kind to yourself as you get ready for your first session. Feeling nervous? Totally normal. Not sure what to say? Also normal. People often think bravery means not feeling scared - but real courage is feeling those nerves and showing up anyway. Keep in mind that first step through the door (or clicking that video call link) is often the hardest part. The good news? It gets easier from here.
Why it helps: Practising self-compassion helps quiet that inner critic who’s whispering, “What if I mess this up?” It creates a supportive inner dialogue, making it easier to open up and fully engage in the process. Plus, it’s a good reminder that you’re doing something pretty amazing for yourself.
8. Consider Your Comfort
How to do it: Whether you’re meeting in person or online, set yourself up for success by creating a comfy, distraction-free zone. Find a quiet spot, grab some water, tissues, or a notebook (for those “lightbulb” moments), and wear something that doesn’t make you want to fidget.
Why it helps: Feeling physically comfortable can help you relax and focus on the conversation, making it easier to open up and engage fully. A supportive environment sets the stage for a more productive and successful therapy session.
9. Plan for After the Sessions
How to do it: Therapy can sometimes feel like an emotional workout, so have a plan for how you’ll unwind afterward. Maybe it’s a walk around the block, journaling your thoughts, or calling a friend who gets it–whatever helps you decompress and process what came up.
Why it helps: Having a post-session ritual gives you time to reflect and recharge, so you don’t feel like you’re carrying all those emotions around with you. It also helps you integrate what you’ve discussed and maintain progress toward better mental health.
10. Trust the Relationship
How to do it: Building a strong connection with your licensed therapist takes time, so don’t stress if it doesn’t feel perfect right away. If you’re not feeling an instant connection, that’s okay. Give it a few sessions to see how things develop. And if not, you can always switch to a new therapist.
Why it helps: A trusting therapeutic relationship with your therapist is the secret sauce of effective therapy. When you feel safe and supported, you’re more likely to open up and explore deeper issues, which can lead to real growth and better mental health.
Taking the First Step Toward Better Mental Health
Starting therapy is a significant and courageous step toward understanding yourself better and improving your mental well-being. By learning how to prepare for your first therapy session—whether it’s clarifying your goals, practising self-compassion, or simply giving yourself permission to feel—you’re setting the stage for a meaningful and transformative experience. Remember, therapy’s a journey—it’s okay to take it one step (or one deep breath) at a time.
If you’re ready to begin, I'd love to help! Book a free 15-minute consultation with me.. Whether you’re wrestling with anxiety, feeling stuck in a rut, or just want to understand yourself better, I’m here to offer a safe, non-judgmental space where you can unpack your thoughts and feelings. Together, we’ll work toward clarity, growth, and a life that feels more you.
In my sessions, I bring a warm, down-to-earth approach that balances professionalism with genuine human connection. Think of it as a conversation with someone who’s deeply curious about your story, but also knows when to gently challenge you, weave in psychological research, or even lighten the mood with a bit of humour. My goal is to create a space where you feel heard, understood, and free to explore what truly matters to you—without judgment or pressure.
You don’t have to figure it all out on your own. Let’s take this step together.
