Introduction and Familiarization
Once you meet your therapist, they’ll start off by explaining confidentiality, their approach and how they typically structure and conduct the sessions. They will also outline the boundaries and expectations of the therapeutic relationship.
What you can do: listen carefully and jot down questions to make sure you and your therapist are on the same page. Here are some sample questions you can come prepared to ask:
- What type of therapy do you practice?
- What does this therapy type entail?
- What can therapy help with? (ask about specific areas if need be)
- How often do you suggest I come in?
- What do good therapeutic boundaries look like?
- What do you suggest I do before and after each session?
- What will I get out of the therapy process?
- How can I track my progress?
- What can you tell me about yourself so I can gauge if you’re the right therapist for me?
Goal Setting
Next, you and your therapist will discuss why you decided to start therapy and what you would like to achieve at the end of it. This helps the therapist to plan out the session structure, focus areas, and discussion points. If you aren't entirely sure of your goals, don’t worry! Your therapist can help you form and identify them. For example, if you’re feeling dysregulated and want to talk to someone but aren’t sure what the end goal is, you can mention this to the therapist, and they can help you form a goal.
What you can do: before the session, write out all the reasons you decided to start therapy. These do not necessarily need to be clear or precise goals. Writing down some ideas can provide a starting point that will help you and your therapist form your therapy goals together. Here are some examples:
- “I’ve been very angry lately, and it’s affecting my work and relationships”
- “My anxiety is worsening and I’m unable to manage it”
- “I feel like I am not content with where I am”
- “I want to learn how to stand up for myself”
- “My partner and I are always fighting, and I don’t know if that means we should break up”
Preliminary Assessment
Your therapist may also want to get an initial understanding of your background, support systems and current challenges, so they can understand you a little better. This may involve questions about significant life events, coping strategies, history, relationships, lifestyle, previous therapy experiences (if any), habits, etc. Through questions and observations, your therapist will be able to learn more about you, which will help them plan their session structures better. While doing this, the therapist may take notes to keep a record of and plan your care. These are always kept confidential.
For therapy to be impactful, you need to feel safe and comfortable enough with your therapist to be vulnerable and honest. This session allows a therapist to get to know you and gives you an opportunity to gauge if the therapist is the right fit for you. If you, for whatever reason, don't feel it's a good fit, you should always be allowed to change your therapist. Make sure you ask your therapist about how you can do this.
What you can do: think through and note down some things you may want to talk through with your therapist, and any other information you think would be helpful. This will help you provide your therapist with your background. Some examples are:
- Impactful events
- Important relationships
- Big conflicts
- Recurring feelings and scenarios
- Current emotional coping skills
Session Schedule Set Up
Lastly, scheduling. After discussing goals, getting to know each other, and doing a brief, initial deep dive, you will discuss the session schedule. Here, there are four things to decide: mode, time, frequency, and communication mediums. Sessions typically run for 1 hour, with the clinic or therapist contacting you via email or phone, based on how you decide to communicate. Your sessions can be spread out weekly, biweekly, or monthly, depending on the therapist’s evaluation of your needs and your personal schedule and availability.
What you can do: to prepare for this, check your schedule and figure out where you can slot in a one-hour session. Try to select a time that allows you to have a little time before and after to process the session and breathe.
If you’re looking for a place to start, Shamiri Health has therapists available from 9 AM – 5 PM Monday to Saturday, with virtual/online, telephone, and in-person sessions available. We’re here when you’re ready.
Final Tips
Your first therapy session is all about laying the groundwork for your therapy journey. All you need to do is reflect on your wellness goals and expectations. If you come out of the first session having connected with the therapist and having established a safe space and starting point, you will be on the right track! Feeling nervous is to be expected at first, but with time, trust and consistency, therapy can be a powerful tool for transformation and growth.
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