Your first therapy session is an important step toward growth, healing, and self-

understanding. To help you feel prepared and get the most out of your time, here

are some tips and guidance:

​

1. Be Open and Honest

​

Your therapist can best support you when you share openly about your thoughts,

feelings, challenges, and goals. There’s no need to “perform” or have everything

figured out — just bring your authentic self.

​

2. Think About Your Goals

​

Consider what you hope to achieve in therapy. These goals might include:

​

• Managing anxiety, depression, or stress

• Improving relationships or communication

• Processing trauma or grief

• Strengthening coping skills

​

Even if your goals are broad or unclear, your therapist can help clarify them during

your session.

​

3. Gather Relevant Information

​

It can be helpful to have some details on hand, such as:

​

• Current medications or medical conditions

• Previous therapy or mental health treatment

• Any recent life changes or stressors

​

4. Be Ready to Ask Questions

​

Your first session is also your opportunity to see if the therapist is a good fit. You might ask about:

​

• Therapy approaches and techniques used

• Expected frequency or length of sessions

• How progress is measured

• Confidentiality and privacy policies

​

5. Take Notes and Reflect

​

After your session, take a few minutes to reflect on your experience. Consider:

​

• What felt helpful or supportive?

• What topics or feelings came up that you want to explore further?

• How comfortable do you feel with your therapist?

​

6. Commit to the Process

​

Therapy is most effective when you actively participate and attend sessions consistently. Change takes time, and your commitment to the process is a key part of success.

​

Remember: The first session is about building a safe, trusting foundation. You don’t need to solve everything at once — it’s the first step on your path to growth and healing.