My First Therapy: How to Prepare and What to Expect

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.

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.

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.