look who’s going to therapy
Welcome to the beginning of your therapeutic journey! Although taking the first step toward seeking support is a courageous decision. It is often the hardest, and I’ll be here to guide you through your initial therapy session should you choose to journey with me. Whether it's your first-ever session or the first in a long time, this blog post is designed to help you navigate this important moment of self-discovery.
Understanding the Anxiety: It is completely NORMAL to feel a mix of emotions before your first therapy session. Anxiety, excitement, uncertainty - YES! All the feels…and it’s okay. Acknowledge and embrace these emotions; they are a NATURAL part of embarking on a journey toward better mental health. Especially if you are the first in your family or friend/relational group. If that is the case, know that I am loudly cheering you on for taking this first step and you are not alone in this although you may feel this way.
Managing First Session Expectations: Your first session is a space for introduction, exploration, and building rapport with your therapist. Don't pressure yourself to have all the answers or share every detail of your life in the first hour. Also, realistically, sessions will be between 45 to 50 minutes…some results may vary which would depend on proper closing of the session if emotions are heightened, it is in my opinion unsafe, or if time simply does not permit and there is a client in the next time slot. Just as your time is honored; those following will also be honored. Also, It's okay to take it slow and set realistic expectations for the initial meeting.
Building Trust with Your Therapist: Building a relationship of trust with your therapist is crucial for the success of therapy. Your therapist is here to support you, and the first session is an opportunity to start establishing a connection. Be open about your goals, fears, and any concerns you may have about the therapeutic process. The initial trust for your therapist could also begin during a FREE Consultation. That way you can kind of “try it before you buy it” interaction with your therapist. FREE Consultations with me are 15-minutes. This is NOT your time to have a FREE mini therapy session. This is a time to come prepared with questions you may have about therapy, how the therapist approaches therapy, and if they specialize or have experience in and are confident with what you are currently seeking therapy for. If not, you may need to continue your search for a therapist or request referral sources. If you have more than one specific thing you are seeking therapy for and your therapist does have the knowledge on your top needs you can continue your work with this therapist. Should I or any therapist not have the proper training or expertise in an area it would be unethical for the therapist to see or continue seeing you because it has a high potential to do more harm than good. We are here to bring good and not harm to clients.
Understanding the Therapeutic Process: Your therapist may use the first session to discuss the therapeutic process, confidentiality, and any initial paperwork. This is also another opportunity to ask questions and get a sense of how your therapist works if you have already had a FREE Consultation. Remember, therapy is a collaborative effort, and your active participation is key to its success. The session is your session. Come prepared with what you would like to work on. It does not have to be elaborate but help me help you. Although I can not read your mind; hopefully, in those moments when you do not have the words to say it yourself, I can hear your heart and take it from there to help get things going. No assumptions will be made. I will check in with you. Ask how you are feeling in these moments. Maybe we need to take a moment to just sit quietly. We will get through it together.
Sharing Your Story: While you may not delve into deep topics in the first session, sharing a bit about your background, current challenges, and what led you to seek therapy can be helpful. I will guide the conversation, so there's no need to feel pressured to reveal everything at once. It is NATURAL to be hesitant. At this point, I am likely a complete stranger and respect your need to be protective of yourself.
Exploring Goals and Expectations: Use the first session to discuss your goals and what you hope to achieve through therapy. Whether you're seeking coping strategies, personal growth, or relief from specific symptoms, sharing your expectations will help tailor the therapeutic approach to your unique needs. I hear often from client, “I knew you were going to ask that.” If you have watched enough movies or television shows you have heard the therapeutic line, “So, what brings you to therapy?” Although it may be worded differently; or not, this is your time opportunity to set your main attraction stops on our journey through therapy and we will collaborate on the direction we will travel to arrive to destination healed and whole.
Normalizing the Experience: Remember that seeking therapy is a positive and proactive step towards self-improvement. It's okay not to have everything figured out from the start. Therapy is a process, and each session contributes to your personal growth and understanding. Each session that attend or do something to move yourself forward outside of session is a win. What you learn during the session, tips you found helpful, and/or homework assignments should continue outside of session. Remember, a normal session only lasts for 45-50 minutes.
The Importance of Self-Compassion: Be kind to yourself during this process. It's normal to feel vulnerable, and acknowledging this vulnerability is an act of self-compassion. You are taking a step toward a healthier, more fulfilling life, and that's something to be proud of. Grace is the name of the game. The world has potentially beat you up enough and does not need any help in that department. Be the change you want to see. It’s not how many times you’ve fallen but how many times you’ve gotten back up. It’s okay to begin again. If you did not have the support before, you do now.
Looking Ahead: As you reflect on your first therapy session, consider it as a starting point for self-reflection and growth. Embrace the journey ahead, and remember that change often starts with small, intentional steps. Something I ALWAYS discuss during my first sessions is DO NOT GHOST ME. If you do not know what that means; this means stick with it. A fellow therapist refers to the beginning of therapy as speed dating. I thought it was genius and told her I would definitely be using this from now on. You are getting to know me and I am getting to know you and all seems really fun, new, and fresh IN THE BEGINNING. Once we begin to get to the root of what brought you to therapy to you it may seem as if a band-aid has been ripped off and you have an open and unhealed wound and salt has been poured on it. You will be tempted to run and fight the process of getting the healing we know is needed but ask yourself. Is the pain of remaining the same greater than the pain of change?
Conclusion: Your first therapy session is a significant milestone on the path to self-discovery and healing. Embrace the process, be patient with yourself, and trust that you're on a journey toward a more fulfilling and balanced life. I’m here to support you every step of the way. Not to do the work for you because I can not want this more than you want it for yourself. It is up to you to do the work required to see change.
If you have any questions or thoughts to share about your first session, feel free to reach out. Your well-being is my priority, and I look forward to being a part of your transformative journey in therapy.
