Ever wondered about taking therapy for your concerns, but stopped with the instant thought of what exactly you should talk about? Or had thoughts like how to be vulnerable with a complete stranger? Well, as nervous as you would be for your first therapy session, it would be the same for our fellow therapists as well. Before we walk you through a guide to your first therapy session tips, don’t forget that we as humans are bound to feel hesitant before starting something new, and these feelings are completely natural for one to bear.
Preparing for your first therapy session
Before you start with therapy, here are a few pointers for you to keep in mind.
- It’s always a good idea to jot down your thoughts. Start by answering the question about why you want therapy.
- What concerns are you willing to talk about
- What questions or doubts do you have to ask your therapist about therapy and its process?
Never assume you know things; rather, ask. A Lot of people come with preoccupied notions about therapy, even myths included, here it’s better to directly question than to quess. Writing thoughts doesn’t mean planning the whole session in your mind, but simply states the idea of being a little prepared about what’s next.
What to say to a therapist
Confused about talking to a therapist for the first time, here are a few therapy conversation starters to help you ease into the session.
- “This is my first time in therapy, and I have no idea what this will be about.”
- “I know what I wanna talk about, but I’m not sure where to start.”
- “I want to know my therapist before they know me.”
- Lately I have been struggling with… and I wanted to share it with someone reliable.”
- “I am not comfortable with sharing some information at the moment, but I want to experiment whether therapy is for me or not.”
Being honest about your nervousness and confusion makes it easy for both parties to understand each other. Remember, your therapist is a professional qualified in handling these situations, so you can put your trust in them. Therapists don’t expect the clients to talk about everything they ask within the first session, so it’s completely okay for some details to be dealt with in later sessions.
How to open up in therapy
Expressing your thoughts and feelings to someone openly, while they’re still hidden within yourself, could be a difficult task at first. Opening up to your therapist and being vulnerable can raise many questions and trust issues within the individual. While some individuals may start right away, some require time, given their past experiences or personality types.
- To turn the situation around, one can be clear enough to convey that they require more ice-breaking sessions or time to build trust with their therapist.
- Allow yourself to be imperfect, and as much real as you can be, speak what your mind says, and don’t worry about being judged because therapy is a safe couch you can sit comfortably on.
- Let your therapist understand when things become too hard to discuss, or when you’re not ready for difficult emotions to come out.
Common myths about the first therapy session
Seeing a therapist for the first time comes with a lot of myths in people’s minds. Here are some commonly believed myths.
- Myth: “Therapy is only about talking.”
While therapy involves talking, do not expect that your therapist is entirely dependent upon talking to heal you; therapy is much more than that. It consists of both scientific and social aspects to treat a person.
- Myth: “My therapist will diagnose me in the first therapy session.”
While it’s impossible to know the basics of a person in the first therapy session, let alone provide a diagnosis to them. Therapy involves a lot of exploration before a formal diagnosis is provided
- Myth: “I will get solutions in my first therapy session.”
If you’re going with the idea that your therapist will pull out a magic wand and fix everything within the first therapy session, then you might be going in the wrong direction. Therapy involves conducting a lot of sessions, and therapists never provide solutions to your problems, rather help you pave a way for yourself to solve them, so in the end, you have that magic wand, your therapist helps you find it.
How to start therapy?
Well, there’s no black and white, or right or wrong time about when to start therapy. When life gets overwhelming, or when things feel out of control, or even when everything feels right but still doesn’t, consider it the right time. Everyone’s journey to starting therapy is different, be it with confusion, curiosity, or clarity, the important factor is that the individual is willing and able to seek help for themselves.
Starting therapy can include feelings of nervousness, expectations, or even discomfort. Always remember that humans tend to make mistakes, and therapists are not there to judge you, but to be with you during your healing journey.
Tips for first-time therapy
- Keep your approach open and broad, expect the unexpected, and learn how the journey takes its turns rather than going with the known or expected paths in therapy.”
- Give yourself the chance to feel heard and understood, be gentle on your emotions, thoughts, and self.
- Remember, your therapist is also a human bound to make mistakes, give them a benefit of doubt for the first time, and trust them enough for them to make you feel safe and heard in the space they create for you.
The final scoop
Starting therapy is a courageous act of self-care. You’re not expected to have all the answers — just the willingness to try. Having thoughts about what to talk about and what not to, might be a natural step to starting therapy, showing your willingness to give it a chance.
Make sure you ask your doubts, clarify things, and be your version of imperfections, because only here, first impressions might not be the last ones.✨️
