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How to prepare for your first therapy session

Updated: Jul 17, 2022

So you have decided to give therapy a try, great! Here's how to get yourself ready for it.

First days can be challenging. Many of us stay up all night wondering what the first time we walk into the therapist's office or connect with them virtually will be like. Our brain is wracked with a million questions as we patiently and oftentimes, anxiously await that first session.


Your first time experiencing anything new can be challenging but it doesn't have to be unmanageable. Here are 5 tips to help you prepare for your first therapy session.


#1 - Know your therapist


Going into therapy should NOT be like going on a blind date. Knowing basic information about your therapist beforehand can give you a sense of calm before your first session. Information like their name, education, background, area of specialization, professional proficiency, and relevant skillset can help you feel assured that your therapist has the skillset and experience required to address the concerns you have.


#2 - Read the fine print


It's important to understand the terms of the counseling service you're considering before commencing therapy. Information about the cost of each session, frequency of visits, length of session, location of session (online or in office) are essential in ensuring that you are equipped to proceed with your sessions.


The good news is that at Trying Therapy, your first session with any of our licensed counselors is FREE! No hassle, no fuss. Feel free to check our FAQ page for information about our fine print and book your appointment today here to take advantage of your free session.


"Going into therapy should NOT be like going on a blind date." – Tejiri Odjighoro, Founder of Trying Therapy

#3 - It's okay to be skeptical


We all experience a level of skepticism before trying new things. Whether its going to a new restaurant or ordering a new flavor of ice cream, we often approach new experiences with curiosity and caution. A healthy amount of skepticism helps us answer the question, "is this a good fit for me?". It's okay to be skeptical about therapy before trying it, just make sure you approach your session with an open mind to embrace what the experience can be.


#4 - Have a support system


The process of healing can be both liberating and overwhelming. Therapy can open you up to a depth of feeling and truth that may be challenging at first emotionally (this is where having a support system helps). Having friends (or a friend) and family you can rely on emotionally as you walk through some of these big feelings can make the process less daunting. If you don't have a support system that's okay too. Take it one day at a time and be rest assured that our counselors are here to help you on your journey.


#5 - Honesty is the best policy


Being vulnerable can be scary! And being vulnerable with a stranger can be especially hard. Therapists understand this apprehension and fear and are equipped to deal with it. Your therapist will work hard to help you feel safe but it's important to note that you too have a part to play in the overall success of your session.


Therapists are not there to judge you. They are there to listen, understand, help, and support you as you work towards the desired expectations of your therapy which can only be achieved if you're open and honest about your journey, your story, your concerns, and your expectations. All of this doesn't need to happen in one session. You can start small and as you build trust with your therapist over time, being open will become easier.


Just remember, to get the most out of therapy you have to be willing, open, and honest.



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