What To Expect: First Therapy Session
Before attending your first therapy appointment, it's important to find a therapist first before you even ask, "How many sessions do I need?" When starting the therapy session, the appropriate therapist can guide you through the process and assist you during challenging periods when therapy gets hard. You may look for one online or in person, and it can be helpful to ask them questions about their therapeutic approach, credentials, and experience. During your session, you’ll likely sit down with your therapist and answer a variety of therapy questions about your past experiences, current difficulties, and the reason you’ve decided to seek professional help. In many cases, therapists educate clients on what to expect and how they will help you address concerns.Often, therapy treatment doesn’t begin until later sessions.
Preparing for your first therapy session
There may be many different reasons why clients decide to seek help through therapy. There may be traumas from their past that they haven’t healed from, or they may be experiencing a situation that is causing them stress or anxiety. Some people attend because they are experiencing symptoms of depression, and others attend to save their relationship or work through conflict. Regardless of why an individual chooses to seek a therapy session, many may wonder what to expect from the first therapy session, particularly if they’ve never gotten professional mental health help before.
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
Those who are new to therapy may be nervous about their first therapy session because they’re entering an unfamiliar situation. Your therapist may offer help in areas it’s most needed, even if you don’t know exactly what you’re looking for. To help ease your mind, here are some things that may help you feel prepared for your first session.
Finding a therapist who meets your mental health needs
To start therapy, you need to find the therapist for you. The key to finding a good match may depend on why you’ve decided to seek help. Different therapists may focus on different situations or concerns, use a variety of therapy approaches, and work with different individuals or groups. When looking for a therapist, it can be helpful to know what you are looking for and why you want the help. For example, if you and your partner want to address communication issues in couples therapy, you may want to consider working with a cognitive behavioral therapist.This can guide you in finding a good therapeutic match.
It can also be important that you find a therapist you feel comfortable with. A therapist is a person too, and you can’t expect to connect well with everyone.You might seek out a therapist who has a background or values that are similar to yours. For instance, if you’re religious, you might want to find a therapist who has the same faith. Or maybe you’re more comfortable speaking to someone of the same gender.
Keeping your first therapy session in budget
When choosing your first therapist, you may also want to compare the session prices at different offices. It’s often smart to begin by checking with your insurance company to see if they cover mental health services, such as meeting with a licensed therapist. If they do, then you may wish to look for a therapist session that's covered by the insurance. Your insurance provider may provide a list of services and mental health providers within your area. In many cases, you can expect that established therapists accepting insurance have waiting lists.However, if you don’t have insurance that will cover any of the costs, you may want to start comparing their credentials and prices.
Remember that the cheapest option may not always be the best. You generally want to find the proper balance of cost savings and therapeutic services. Going with the cheapest session option may not save you money if the therapist is not effective.
Finding the therapist who is right for you often involves taking the time to learn more about the therapist, the types of therapy they may utilize, their therapeutic techniques in a session (such as role playing or exposure treatment),and their experience addressing concerns similar to the challenges you’re experiencing. You’ll likely also want to work with a therapist with whom you feel comfortable. When looking for your first therapist, there may be a few questions that you should think about asking them.
What type of therapist are you?
Different doctors may specialize in different things, and the same is often true of mental health professionals. There may be some counselors that aren’t formally trained. These professionals might refer to themselves as “life coaches” or “personal developmental coaches.” While they may have training in some areas, you may want to ensure they have the proper training, education, and certifications for the help you are looking for.
Are you experienced in this therapy?
If you know that you are experiencing symptoms of a specific mental health condition or have specific concerns, then you might ask any potential therapists what kind of experience they have in the area and what therapeutic techniques they utilize.
How many therapy appointments will I need?
If the therapist can tell you from the start how many sessions you need to have, you may want to be skeptical of their treatment. An experienced therapist generally won’t be willing to specify the number of sessions that will be necessary before they get to know you. They will typically want to become familiar with you and the reasons you’re seeking a therapy session to better understand the type of help you may need.
The first session may be very similar to when you meet someone new. You will generally sit on a couch or chair in a personal room with your therapist as you talk. Your therapist will likely have many questions–about your mental wellbeing and beyond–that you may need to answer truthfully to have the best experience and ultimately receive the proper treatment. However, most therapists aren’t necessarily going to dive right into the questions you may find difficult. They may ease you in, get to know you, and help you grow more comfortable speaking with them. This may encourage you to open up and eventually move on to the more difficult topics.
Getting to know your therapist
Depending on the exact setup of the therapist's office, you will most likely need to complete a form with detailed questions that may help the therapist get to know you and why you are reaching out at that particular time. Many therapists will look over the information before meeting with you. This information you’ve given may help your therapist understand a little about you and make the best use of the time during the session.
During that first therapy session, the therapist will typically want to understand who you are and what concerns you may have regarding the mental health or personal challenges you may be experiencing. This could include things like what you do for a living, what your physical health is, and what your goals are. They may discuss how the two of you will proceed with therapy sessions and what to expect from their plan for the future sessions. Most therapists give their clients the opportunity to ask questions as well. Additionally, your therapist might connect you with useful resources, such as medically reviewed articles that give you a feel for the types of therapeutic techniques that will be utilized and help you prepare for your therapeutic experience.
If you are attending a therapy session with the hope or expectation of making quick progress, the initial session may leave you feeling frustrated. While you may want answers, you may not necessarily end up with many from the first session. The first session tends to be more about setting the stage than diving into the issues that brought you to therapy. However, it can be important not to feel discouraged if you feel disappointed in the initial session. The therapist may need to gather basic information from you during the first session before getting started on the therapeutic treatment.
Therapist referrals from mental health professionals
As you get further into your therapy sessions, you may start to find that you have more and more breakthroughs with the initial concerns or challenges. If you’ve been attending therapy sessions for several months and aren’t noticing any breakthroughs or improvements in your life, or you find you’ve missed a therapy session because you’re no longer motivated, then you may want to make some changes. First, you might ask yourself if you’ve been doing what your therapist is asking you to do. If you’ve been putting in effort and find that you still aren’t making progress, you may want to get a second opinion from a new therapist. Not every therapist has the same type of training and they may not be the right one for you, and that’s okay. Many people try working with two or more mental health therapists before they find the one they connect with.
Online therapy
If you’re considering therapy, you may want to consider whether you’d like to see a therapist in person or online. Online therapy platforms can be a great option for people who don’t live near an office with licensed therapists or for those looking to save their money. Online therapy can also be very convenient if you have a busy schedule, as it can give you the freedom to get the treatment you need at your convenience from wherever you have an internet connection.
In addition to being convenient, research shows that an online therapy session can be an equally effective form of treatment for a variety of mental health concerns, including depression, anxiety, and more when compared to face-to-face options.
Takeaway
Finding a therapist is usually crucial in order to attend your first therapy session. You might contact your insurance provider to obtain a list of local professionals covered by your policy or get matched with a licensed therapist through an online therapy platform. It can be beneficial to ask potential therapists about their credentials, experience, and therapeutic approaches. Your first session will likely consist of your therapist asking you various questions to get to know you and what you’d like to get out of the therapy process. In most cases, your answers to these questions will enable your therapist to create an effective treatment plan that they’ll put into action during later sessions. If you haven’t experienced any improvement after several sessions, getting a second opinion can be helpful. Please keep in mind that both face-to-face and online therapy options can be effective in treating a variety of mental health concerns.
What is the initial therapy meeting with a therapist called?
The first therapy appointment doesn’t have a special name, but it differs slightly from subsequent meetings. In your initial session, you may fill out initial paperwork, including personal forms, insurance forms, and basic questionnaires that ask about your family history, symptoms, and personal health. Your therapist may ask you why you’re seeking counseling and what you hope to achieve. During this intake appointment, they may ask questions about challenges you’re facing and try to get to know you a little more in your visit so that they can get an idea of how to guide your next session.
Is it normal to cry after your first therapy session?
Crying during or after your first therapy session is normal. Counseling can be a very emotional experience, and if you’re nervous about your initial session, you may be having a range of feelings. It’s also perfectly normal not to cry after your counseling session. Everyone’s experience is different, and people can react in different ways.
Is the initial therapy appointment uncomfortable?
Expect that counseling can initially feel awkward because you have yet to establish a relationship with your therapist. As you and your provider get to know one another and you start to trust them more, your appointments should start to feel more comfortable. It’s okay to ask your counselor questions about this process and their experience so you know what to expect. If you don’t click with your therapist after your first sessions or you feel uncomfortable, you may want to consider trying a different one. Not all professionals are the same, and finding the particular provider who’s the right one for you can be helpful in your recovery.
How long is a therapy appointment?
For many types of mental illness treatment, like psychodynamic or existential therapy, sessions are around 45 to 50 minutes long, not including time spent in the waiting room. Some types of counseling, like prolonged exposure therapy used to treat post-traumatic stress disorder, can last one to two hours.
Is the initial therapy session the hardest?
For some people, the first counseling appointments can be hardest because it’s a brand-new experience, and it can be a little overwhelming. You might start to get anxious in the waiting room and may not know where to start when you get into your session. Some people may worry about what they will say or a therapist's questions during the first appointment. Others may feel overwhelmed that they’re taking important steps toward addressing deep-rooted issues that may go back to childhood.
How to tell if mental health treatment is working?
Talk therapy is not a quick fix; it can take a few appointments to start to notice that it’s working, and healing may be different for everyone. One way to know if counseling is working is if you start to feel better. Sometimes, it can be obvious when you’re feeling better; other times, this change can be a more subtle sense. For example, you may notice that you’re handling your anxiety or depression a little better or realize that your inner critic isn’t being quite as harsh as you’ve come to expect.
Other ways you can tell if therapy is working are that you feel supported by your provider, your relationships are improving, you’re starting to see things differently, and you are unlearning any negative coping mechanisms.
What do therapists think when clients cry?
Therapists do not judge you when you cry. Instead, your counselor may try to understand why you’re crying to figure out how to support you best. People cry for many reasons, whether they’re happy, sad, angry, or frustrated. In counseling, this may be a sign that the client has come to terms with something very challenging or made a meaningful realization. Counselors may see crying as an opportunity for personal growth and healing, not as embarrassing.
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