13 Dec How To Prepare For First Therapy Appointment | Issa Counseling
You’ve put in the work to find a new therapist and now it’s time for your first appointment. You’re likely nervous and unsure what to expect, and that’s completely normal. Therapy is a big step that can induce a lot of anxiety, but it doesn’t have to. Knowing what you can do to prepare, what might happen during the appointment, and how to process it after will hopefully help you relax. If you go in with some knowledge, you’ll be much more likely to have an enjoyable first experience, and to keep coming back.
What To Do Before The Appointment
Make Time To Relax
Don’t cram the session between a grocery run and taking the kids to soccer; give yourself some time before and after to reflect and process.
Take Notes On Your Symptoms
This is also a good time to think about what you want to happen, and what you want to talk about. It can be hard to remember everything you’ve been thinking about, especially when you’re nervous. It’s a good idea to take some notes before the appointment, so you don’t have to face the dreaded mind-blank that happens to so many of us when we get anxious. Pick a physical or digital notebook that you’ll dedicate just to therapy, and start making some lists. Write down your symptoms; what have you been dealing with that’s made you want to seek therapy? Why are you reaching out for help? If you have time to do this a few weeks before the appointment that’s even better, as you can then use this as a log to take note of patterns. This can be really helpful for both you and your therapist going forward.
Make A List Of Your Goals
Most people who go to therapy go because they want to get better. That’s a great place to start, but what does that look like for you? Do you want to have a healthier relationship with your mother? Do you want to be more compassionate to yourself? Whatever your goal is, it’s great. Write it down. If you don’t know what it is though, don’t worry. Even if you come in with a full list, you’ll still be developing these collaboratively with your therapist, so you don’t have to have a set plan the first day. It’s just good to think about what you want so you can articulate it.
Set Your Expectations
Therapy can be amazing, but it is not fast. If you go to your first appointment thinking that you will walk out completely changed, or feeling significantly better, you are likely to end up frustrated and disappointed. The first appointment often contains a lot of administrative tasks, and is more to help the therapist get to know you, rather than starting work on your problems. So go in ready to lay a good foundation, which you will build on in future sessions. If you haven’t had a [consultation call], you should try to schedule one. This is a good way to get information about your therapist’s specific processes before the first session.
What To Expect During The Appointment
The first appointment is for you and your therapist to get to know each other. So a lot of the time will be spent learning about you and your history. Every therapist handles this differently, so it won’t look the same for everyone. But usually they will ask you about your background, what brought you to therapy, and what you hope to accomplish. They will then generally tell you a little bit about how they work. If they have a modality, like Internal Family Systems or Cognitive Behavioral Therapy, they will likely tell you a little about how that works and what a normal session might look like. They may also run some general screenings for things like depression or anxiety, but you don’t have to do these if you’re not ready. Remember the process is collaborative.
You will also likely learn about your therapist’s policies for confidentiality, scheduling, billing, and what their client/therapist boundaries look like. During any part of this, you should ask questions if you don’t understand or need clarification. The therapist wants you both to be on the same page, so they should be happy to answer any questions you have.
Keep remembering that this appointment will not look like the others, so if it feels formal, or unhelpful, try not to make any snap judgments. If you feel like everything went alright, even if you’re not positive this is the perfect therapist for you, try to schedule at least one more appointment, which you can usually do at the end of your first one, so you have a chance to get a feel for what a normal session is like. If, on the other hand, you feel like you’ve clicked really well with this therapist, congratulations; you can get ready to dive in.
What To Do After The Appointment
Once you’ve scheduled your next session, take time after to reflect. Write down your thoughts, take time to just sit with yourself to examine how you’re feeling, and take notes so you remember later, when things aren’t as fresh.
You should also think about how you felt about your therapist. As has been said previously, this appointment is not a normal one, so it’s often not the most accurate representation of how that therapist operates. So, if you liked them, or if you were uncomfortable and think it was just because you were nervous, it’s worth giving them another try, at least for a few sessions. Remember though, that trusting yourself is still key. If you didn’t like them, or if they did anything that made you feel uncomfortable in any way, or if you left the session feeling judged or more anxious than when you went in, then it’s okay to decide that they aren’t the right fit. Your feelings are valid; trust them. And don’t worry about offending the therapist; they want you to find the best person for you, and if you weren’t feeling a good vibe, it’s likely they noticed that too and will be happy that you decided to find someone who fit your needs better.
Now that you’re armed with this information, hopefully you have a better idea of what to expect from your first therapy appointment, and are feeling more relaxed. Remember to breathe, and to be yourself. Therapy can be hard, but it’s worth the work. Be proud of what you’ve already accomplished, and excited for what you’re about to do.
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