What To Expect At Your First Therapist Appointment

Whether you’re experiencing mental health concerns or need support working through challenges in your life, therapy can help. But for some people, getting started with therapy can feel intimidating and even overwhelming at times. They might have questions or experience confusion about how to get started and what to expect in therapy. 

If this is something you’re feeling, learning more about how to find a therapist and what to expect before, during, and after your first appointment can help you feel more comfortable and confident going into the therapy process. 

Things to consider when looking for potential therapists

Knowing what you want in a therapist can help simplify the process of starting therapy, and it can also help you feel more confident at your first appointment. Establishing your preferences early in your search can help you save time and find a professional who is a fit for your needs. 

Personal preference

Being open and honest with your therapist can be a key part of effective therapy, so it can be important to meet with a therapist whom you feel comfortable with. You might find that you would prefer a therapist who discusses certain aspects of your background or who has experience working with individuals like you, whether that’s in terms of gender, sexual orientation, religion, culture, or something else. If you are part of an ethnic minority group or part of the LGBTQ+ community, for example, you may be more comfortable talking to a professional who discusses a similar background. Personality can also factor into the process of selecting a therapist. Ideally, the two of you can establish a positive working relationship with one another. 

Expertise and focus of potential therapists

Different therapists can have different areas of focus and expertise. This can be important to keep in mind when searching for the right fit. For example, many therapists are trained in treating anxiety and depression since these are two of the most common mental health conditions that people experience. However, if you’re seeking treatment for a less common condition such as post-traumatic stress disorder (PTSD) or bipolar disorder, for example, you may benefit from a professional who has completed specific training for treating that condition. You may also prefer to choose a therapist who practices a specific kind of therapy such as eye movement desensitization and reprocessing (EMDR) or family therapy. Other considerations may include the therapist’s credentials, certifications, and license. 

Cost of therapy sessions and insurance coverage

When searching for a therapist, you may also want to consider the cost of sessions and possible insurance coverage. If you have health insurance, some therapists and practices may be covered by your insurance plan, whereas others may not. Whether using insurance or paying out of pocket, it can be important to find a provider that fits your financial requirements. 

What to expect from your first therapist appointment

Starting something new can be intimidating. By knowing what to expect, you can walk into your first therapy appointment with more confidence and ease. This section of the article will address what to expect before, during, and after your first appointment. 

Before your first appointment with a new therapist

Once you’ve scheduled your first session with a new therapist, you may be asked to complete paperwork, either in physical form or through an online portal. This typically encompasses both personal details and administrative details. Personal questions may relate to your medical history (both physical and mental) and your reasons for seeking therapy. If your therapy is covered by insurance, your paperwork may also include information about your plan. 

During your first therapy session

Typically, the primary aim of the first session is for your therapist to get to know you better and understand what concerns have brought you into therapy. Together, you and your therapist may discuss possible goals for your treatment. You can think of this first session as an introductory conversation and a chance to set the stage for future progress. Your therapist may be getting to know you, but consider that this is also a chance for you to get to know them as well. 

As you talk, you may want to consider questions like:

• Do you feel comfortable discussing personal details with this person, or do you think you will feel comfortable doing so soon? 
• Have you been able to effectively communicate with one another so far?
• Are there any differences that may make it difficult to work together or speak about certain topics?

After your first therapist appointment

Once your first therapy appointment is over, you may have a better idea of whether you and your therapist are a good match. If you notice certain differences or communication difficulties that may make it hard for you to open up to your therapist, you might consider a new provider. That said, it could be wise to give the therapeutic relationship time to grow. Patience can be an important part of the process as well.  

The potential benefits of therapy

The process of beginning therapy may seem overwhelming at first. Seeking out a therapist, learning about your payment options, and then scheduling sessions can consume your time and energy. However, research has shown that attending therapy can offer several short-term and long-term benefits, making it worth the initial effort. 

1. Learning healthy coping strategies

Therapy might not make all your problems disappear, but it can teach you how to handle them in an efficient and effective manner. If you are experiencing mental health challenges, therapy can give you tools to better manage your symptoms and reduce the impact they have on your day-to-day functioning. 

2. Working through relationship challenges

Couples therapy can help partners learn how to manage communication and conflict, and research shows that couples therapy positively impacts 70% of those receiving treatment. Romantic relationships aren’t the only kind that can benefit from therapy, however. Many of the skills learned in therapy can lead to better relationships with your family and friends or help you establish healthy boundaries with others. 

3. Treating a variety of mental health conditions

Research has demonstrated the effectiveness of therapy for a variety of mental and behavioral health conditions. Studies have found that therapy reduces disability, morbidity, and mortality, and improves work functioning. It may also help to address physical symptoms of certain conditions such as sleep disturbances from anxiety or depression. 

Are there drawbacks to therapy?

Although research has shown that therapy can offer several benefits, some people are still hesitant to participate. They may feel uncomfortable at the thought of becoming open and vulnerable with their therapist, or they may still be influenced by the negative stigma related to mental health. As the Mayo Clinic notes, psychotherapy generally involves little risk, though it may feel uncomfortable at times as you dive into painful feelings and experiences. With the right therapist and some patience for the process, these risks can be minimized, and you can see positive change over time. 

Paying for your first therapy session

When selecting a mental health provider, one important factor can be the cost involved. If you have health insurance, you may want to do some research with your insurance provider to learn what services are covered and find a therapist in your network. 

Included below are a few additional tips to consider when looking for mental health support that fits your budget:  

• Get a referral from your primary care physician. They may be able to recommend someone who is in your network and covered by your insurance. 
• Use your flexible spending account (FSA). In some cases, qualifying medical or mental health therapy can be paid for with a flexible spending account or health savings account. This may help to reduce overall medical expenses. However, other types of therapy, such as family or marriage therapy, are typically not covered. 
• Choose a sliding scale provider. Some providers may offer a sliding scale fee for clients based on their income level. While this might not provide therapy at no cost to you, it can make it a more affordable option. 
• Consider online therapy. Online therapists may not be juggling the overhead costs that come with a physical practice, so they might be able to offer treatment at a reduced cost compared to local in-person therapists. 

Online therapy sessions

If the thought of your first in-person therapy session is overwhelming, online therapy may be a suitable alternative for you. Platforms like BetterHelp can simplify the process of finding a therapist so all you have to do is answer a few questions online. After you complete the initial questionnaire, you can be matched with a therapist who fits your unique needs. You can then meet with your therapist wherever you have an internet connection, even in the comfort of home, which may feel easier and more convenient for some people. 

Effectiveness of online mental health services

Research has also demonstrated the effectiveness of online therapy for a range of concerns. One study examined the effectiveness of online therapy in treating mental disorders in routine clinical practice. The study looked at 1500 patients who experienced symptoms of depression, panic disorder, post-traumatic stress, or burnout. Results revealed a significant reduction in symptoms and high patient satisfaction. 

Takeaway

Starting therapy can be intimidating, but knowing what to expect for your first therapy appointment can help you feel more prepared for your sessions. Spending time identifying what you are looking for in a therapist can also help you feel more confident about the process.  For some people who feel overwhelmed by the prospect of finding and meeting with a therapist in person, online therapy can be a convenient alternative. With online therapy, you can match with a therapist online and then attend sessions wherever you have an internet connection. To get matched in as little as 48 hours, reach out to BetterHelp.