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What to Expect in Your First Therapy Session

What to Expect in Your First Therapy Session

Starting therapy can be both exciting and nerve-wracking. Taking that first step toward self-improvement is a huge milestone, and understanding what to expect in your first therapy session can make the process smoother and less intimidating. Here’s a guide on what to anticipate in your first therapy session and some tips to help you get the most out of it.


1. Welcoming and Getting to Know You

The first therapy session is typically an introduction where you and your therapist start to get to know each other. It’s common to feel a mix of emotions, from excitement to nervousness. Your therapist is likely aware of this and will do their best to make you feel comfortable and welcome.

During this time, they may ask questions about your background, why you sought therapy, and what you hope to accomplish. Think of it as an open, non-judgmental conversation where you can share as much or as little as you feel comfortable.


2. Discussing Your Goals and Expectations

A key part of therapy is setting goals and discussing what you’d like to achieve. Your therapist may ask questions like, “What brought you to therapy?” or “What changes are you hoping to see?” Goals don’t have to be set in stone during the first session, but starting to think about them can give you and your therapist a roadmap for your journey.

Goals might include reducing anxiety, managing stress, or improving relationships, but they’re completely personal and flexible based on your needs.


3. Understanding the Therapy Process

Your therapist will likely explain how therapy works, what to expect in upcoming sessions, and the specific type of therapy they use (such as Cognitive Behavioral Therapy, Dialectical Behavioral Therapy, or another approach). They’ll give you an idea of how sessions are typically structured, how long therapy might take, and any “homework” or practices you might be asked to try between sessions.

This is also a great time to ask questions about their approach, how therapy might help with your specific challenges, and what the process will look like.


4. Sharing Your Background and History

While it’s up to you how much you want to share, your therapist may ask about your background, personal history, and past experiences that relate to your current challenges. They might explore areas like:

  • Family Background
    Understanding family dynamics can provide insight into patterns or influences from your upbringing.
  • Life Experiences
    Key life events, such as career changes, relationship challenges, or major transitions, can all play a role in understanding your current mindset.
  • Mental Health History
    If you’ve previously seen a therapist or received treatment, it can be helpful to share what worked (and what didn’t) in the past.

Remember, this is a safe space. You’re in control of what you share, and you can always let your therapist know if you need time before diving into certain topics.


5. Talking About Confidentiality

Therapists are legally and ethically required to keep your sessions confidential, and they’ll explain this in the first session. They’ll outline any rare circumstances where confidentiality might be broken, such as in cases of immediate danger to yourself or others.

Knowing that your sessions are private and confidential can help you feel more comfortable opening up about sensitive topics, as your therapist is there to provide a safe, non-judgmental space for you.


6. Setting Boundaries and Expectations

The first session is also a time to establish boundaries and expectations. This includes discussing how often you’ll meet, how long sessions will last, and what to do if you need to cancel or reschedule an appointment. Setting these boundaries early on helps both you and your therapist stay on the same page and ensures a respectful, consistent relationship.


7. Trying Out Some Therapy Techniques (Optional)

Some therapists might introduce a few basic techniques in the first session, particularly if you’re dealing with immediate stress or anxiety. This could be a breathing exercise, grounding technique, or a simple practice to help you manage emotions. However, the first session is generally more focused on getting to know each other, so don’t worry if techniques or exercises aren’t discussed yet.


8. Wrapping Up and Planning Next Steps

As the session comes to a close, your therapist will likely check in with you to see how you felt about the session and discuss next steps. You’ll set a schedule for future sessions and may discuss potential topics to explore next time. This is also your chance to ask any lingering questions and reflect on what you’d like to accomplish in upcoming sessions.


Tips for Making the Most of Your First Therapy Session

  • Be Honest and Open
    Share as openly as you feel comfortable. Honesty helps your therapist understand your needs and how they can best support you.
  • Ask Questions
    Don’t hesitate to ask about the therapy process, techniques, or anything you’re unsure about. Your therapist is there to help and will appreciate your curiosity.
  • Take Notes
    If something resonates during the session, jot it down! Many people find it helpful to take notes, either during or right after the session, to capture insights or questions for next time.
  • Be Kind to Yourself
    Starting therapy is a big step, and it’s okay if you feel a bit nervous or unsure. Remember, the first session is just the beginning, and each session will help you feel more comfortable.

Starting Your Therapy Journey

The first therapy session is a big milestone, marking the beginning of a journey toward self-discovery and growth. At Keys Behavioral Health, we’re here to support you every step of the way. Our experienced, compassionate therapists are dedicated to creating a safe space for you to explore your thoughts, feelings, and goals at your own pace.

If you’re ready to begin therapy, reach out to Keys Behavioral Health today. Let’s start this journey together.

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