What Can I Expect During My First Individual Counseling Session?

People who come into therapy invariably say things like, "I've been avoiding seeing someone for a long time, and it finally felt like the right time. I realized I could no longer handle my problem on my own."

You have maybe even battled with ambivalence about getting therapy till now but have recently found enough motivation to seek support. And like many others, you may be experiencing new or acute mental health issues in the age of the coronavirus that are leading you to want to give therapy a shot. If questions like, “What to expect in first therapy?” or “What is a first therapy session like?” are swirling through your head, you’re not alone. Whatever your reason for seeking out help, one of the most challenging parts is getting started.

How to prep for your first therapy session

Roughly 55 million American adults, or nearly one in five, experienced mental illness in 2020, according to a national survey compiled by the Substance Abuse and Mental Health Services Administration.

But only some 46 percent of these adults got therapy treatment. By contrast, one in six U.S. children had a mental health disorder in 2016, yet only half, or 50.6 percent, received treatment.

For the many who have not sought the mental health care that they need so far, the question of what they might expect when going to therapy can add a touch of anxiety to the prospect. Here are some general tips that can help you prepare for your first session with a therapist — and ideally, get you well past your anxieties about it.

What can you expect in your first therapy session?

There are plenty of myths surrounding therapy that can make someone hesitant to heap months (like, seriously attentive months) of treatment onto a problem. Deciphering what turns out to be true versus false in therapy can empower you to take the first critical steps toward getting the help you need.

You likely won't be lying down on a couch for your first therapy appointment.

The notion that you will be required to recline on a couch and talk about your childhood is something most therapists hear about from new clients. Therapy is supposed to be a safe place in which you may need to learn some skills to address some life issues healthily." Most therapy services before the pandemic were conducted face-to-face by therapists, but video therapy has stepped in to fill the void.

Teletherapy allows people to get help from home more quickly and easily. (Read about the benefits of video therapy here.)

Ensure that you have a private place in your home and can dedicate an hour each week or every other week to connecting with your therapist via video. If you live with others, suggest they put on headphones, go to another room, or take a walk while you're in session.

Therapy is for everyone.

The most common misperception is that therapy is for "crazy people" or the truly mentally ill. Believe me, it's not. Postponing therapy can allow more minor, more manageable problems to fester and worsen. The more time you wait, the more difficult it may be to address your issues."

Not all treatments are created equal.

Another point is that therapy is therapy; any type you choose is just as effective as any other. There is a range of evidence-based treatments, or treatments that have been studied by researchers and shown to be effective at reducing symptoms of stress, anxiety, or depression.

These interventions tend to be brief and symptom-focused, and address particular techniques or skills to target during the time between sessions. As I tell my clients frequently, "The hard work is done outside of our sessions." Or, in other words, your dedication to incorporating these skills into your life daily is what matters most.

Your first therapy appointment

So, you've arrived for your first appointment, and you're sitting nervously in the virtual waiting room, waiting to meet your therapist for the first time. Perhaps you're attempting to keep your anxiety in check but increasingly feel overwhelmed with distress as your appointment time approaches. To give you peace of mind, below is a summary of what you should expect.

Questions your therapist may ask

To begin a session, your therapist will usually spend some time providing an introduction and going over some documentation with you. That includes explaining the pros and cons of therapy, the limits of confidentiality, their privacy practices, and any other policies they follow (e.g., how you may contact them between sessions, their processes and fees for late cancellations). It’s one goal of this initial visit: to learn as much as I can about why you’re seeing me, and to start forming theories on how I can best help you. This process, or the initial assessment, will consist of a series of questions regarding how you’ve been feeling recently, when you think any problems may have started, and what, if any, you’ve done to try to feel better.

Some forms also may need to be filled out. Your initial visit may be a bit different from future visits, which will probably include a heavier emphasis on new skills and coping strategies. Here are a few of the more common first therapy session questions you may be asked:

What brings you to therapy?

·         When did this start?

·         Have you been in treatment previously?

·         And you, how do you deal with stress?

·         Who are members of your care team?

You might have a range of emotions during your first therapy session

Opening up to someone new to you is tough for everyone on Citronelle sluts and whores. You may be invited to discuss uncomfortable parts of your life for the first time. Remember, you don't ever have to share more than you want to share, but being open and honest with your therapist is key to feeling better.

It can evoke a range of emotions, including sadness, anger, excitement, and hope, when you share brutal or traumatic thoughts, feelings, or experiences from your past. Sharing can be difficult, but most first-time clients admit to feeling like they finally have a safe place to talk openly about their issues.

How to begin your first session of therapy

Prepare in advance: Take a moment to clear your head and figure out what you'd like to say at your first therapy session. You may also want to take a few minutes each day to reflect and note any key points that need attention.

You may also be able to make the most of your appointment time by filling in initial paperwork ahead of time, like forms or questionnaires that were mailed to you before your appointment.

Be open and be a Participant in your Therapy.

Therapists can't read your mind, so it's essential to be open about your issues and share your feelings in session. It is easier for your therapist to help you when you are not hiding things.

At the same time, it's essential to mind your own business. And as stated, you don't need to mention anything you don't feel comfortable sharing on your first visit. It's common to develop a sense of trust with the other person before discussing more sensitive topics or issues.

Ask your therapist questions.

There are no stupid questions for your therapist, and they can help you come to understand what you can expect in the therapeutic process.

Of course, getting to know one another is a two-way street. You might inquire about their therapy training, the type of therapy that will be applied, how it operates, or how long the treatment will last.

Or perhaps you Googled your therapist before your first appointment. It’s okay to ask clarifying questions and ask them to repeat what you didn’t quite get.

Not every therapist is the right therapist, and the more you know about your therapist and their style, the more relaxed you will be about therapy in general. So, find out if this working relationship seems like a good fit for you. Here are some questions you might consider:

·         How many years have you been practicing?

·         What kind of approach(es) do you use in therapy? Can you describe them to me?

·         What kind of experience do you have with people dealing with this or similar issues?

·         How long does treatment usually last?

·         Is the teletherapy platform that you utilize safe and secure?

·         What do I need to do before my video session, and what if I can't connect to the meeting?

·         Is video therapy as good as in-person therapy?

Identify the goals of your first therapy session.

Having goals for therapy helps your therapist create an effective treatment plan. You can work with your therapist to set reasonable goals that you can work on together.

These could be you learning the healthy skills to manage core parenthood stress, control your bipolar illness, improve the quality of your sleep, or get over your fear of public speaking.

However, you may wish to spend those hours; it's best to engage in any sex-related activity with a sense of proportion and goals for yourself, even if it's as simple as wanting to feel good by the end of the evening." Your therapist will discuss expectations with you and make a plan to reach your goals.

Ending your first therapy session

You are coming to the end of your first therapy appointment. What happens next?

Your therapist may recap your first session and make some suggestions for potential goals of therapy, if it seems like working together might be a good idea. You can also read about what you can expect in subsequent sessions here.

And sometimes, your therapist may teach you a skill or assign homework to do before the next appointment, such as increasing healthy habits, such as taking a walk or doing a mindfulness exercise. You may schedule a second appointment time with your counselor before saying goodbye.

If, after the first therapy session, you have questions that haven't been answered, you don't feel the way you wanted to be touched, or it doesn't seem like the kind of experience you hoped for, express your response and ask questions. The process is also about your mental health and personal growth, and you want to come out of this feeling like you're moving in a positive direction.