My First Therapy: How to Prepare and What to Expect

My First Therapy: How to Prepare and What to Expect

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Everyone has a lot of questions before their first therapy session. It takes courage to confide in a stranger about your personal struggles. But the hardest part is taking the first step. That's why we've put together everything you might be interested in about your first therapy session to make that first step as easy as possible for you.

It's normal to feel nervous and have doubts

Are my problems serious enough for therapy? How do I even explain them to someone? I can't even understand it myself. And do I even want to confide in someone? What if they judge me? Tell me I'm crazy?

Have you had any of these thoughts? You're not alone. It's perfectly normal to feel nervous, scared, and anxious. Just like not being able to accurately describe your problem. The therapist is here to help you. They chose their job to help people like you. They will never judge you. You can confide in them with anything.

What will happen at the first session?

The therapist will first ask you what is bothering you and why you are coming. But don't worry, you are not in for an interrogation. It is up to you how much you say. The important thing is that you feel safe.

It is also perfectly fine if you don't know the exact answer. That's why we go to therapy - to get our bearings in our feelings and thoughts and find a way to improve. The therapist will gradually guide you to the answers. The most important thing for the success of therapy is that you are honest and want to work on yourself.

Sometimes the topic is clear from the start and you will start developing it right away at the first session. Other times, you will first try to orient yourself in it together. The further course of therapy will depend on what you come up with. You will agree with the therapist how often it would be good to go to therapy to solve your problems and achieve the goal you have set for yourself.

I was nervous before my first therapy session, just like I did before my college exam. Will I know what to say? Wouldn't I break down? Is it really worth it? But once you get past it and start the session, everything else fades away. Unlike an exam, no one is marking you and you can't say anything wrong. Therapy has become a secure place for me where there is room for any worries, however large or small.
Prior to my first session, I had mixed thoughts. On the one hand, I questioned if I was insane, why this was happening, why I couldn't be "normal" like everyone else, and even tried to find a reason to cancel, thinking I could do it on my own. But I knew I couldn't manage it; I needed help, and I hoped this was the way to get better. My first therapist and I didn't click in the end, but I didn't give up and eventually found a terrific psychologist who helped me a lot.
Hana Winkel
@chcibytvlcimak
Asking for help is frequently interpreted as an indication that the person has given up, that they are unable to cope, and that treatment is the essential final step. But I view it the other way around, because asking for help shows that you are unwilling to give up and want to take action, even if the first step is difficult. Even more so when you've experienced directly how difficult it is to ask for help.
Jana Albrechtová
@czechpsychologist
There were many emotions before the first therapy. Nervousness, embarrassment, and fear. It was all worth it.

How to Prepare for Your First Therapy Session

To get the most out of therapy, it's a good idea to give it some time before and after the actual session. Here are our tips on how to prepare:

  • Choose a quiet and comfortable place where you feel safe and have a stable internet connection. Prepare something to drink and maybe some tissues.
  • Take some time half an hour before therapy and write down the main reasons why you are going to therapy. Think about the topics you want to discuss.
  • Set realistic expectations. Some people feel a great relief after the first session, but for complicated and deeper problems, the journey is often longer.

Take some time for yourself after therapy as well. You will definitely have a lot of thoughts going through your head and some realizations will still be lingering after therapy.

The initial meeting with the client holds a special significance for me. I ask him how long he has been thinking about going to therapy and what convinced him that now is the time. Clients are frequently hesitant and skeptical during their initial appointment. As a result, I start cautiously and stay within the client's comfort zone. I provide the option of speaking without using the camera or simply writing. I reassure them that there are no bad answers in therapy, and that they are free to say whatever comes to mind. Before we begin discussing what is hurting them, I try to lighten the mood with positive "small talk" about the client and their life. I then tell them what they may expect from therapy with me, and I am also curious about the client's preferences - do they want me to be organized as a therapist or more of a listener? Do they want challenges to work on, or do they want to keep the collaboration to our sessions? After we've covered everything, there's time to talk about what's bothering the client.
Mgr. Tomáš Fulop
I understand that the first therapy sessions are really difficult for clients. I see them as a significant step toward a higher quality of life. Despite the initial concern, the therapeutic environment allows the client to relax, express the reasons for his or her current interest in treatment, and express pent-up feelings. Clients frequently feel a lot better after the first few sessions and are more motivated to continue therapy.
Mgr. Ivana Chrtová

How long does a therapeutic session last?

Individual therapy lasts 50 minutes. This is so that the therapist doesn't have to interrupt you because of the next client when you are discussing something important. At the same time, therapists also need a moment to catch their breath between sessions.

Couples therapy is a bit longer. It lasts 90 minutes so that you and your partner have enough space to say everything that is on your heart.

Thinking about therapy?

It's definitely worth a try
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