What to Expect in Therapy: A Simple Guide to Your First Session

Wondering what to expect in therapy? In your first session, you’ll meet your therapist, discuss your reasons for seeking support, and start to set some initial goals. Here, we'll guide you through the process and help you prepare for a successful start in therapy.

Key Takeaways

• Therapy is beneficial for anyone looking for personal growth, understanding, and effective strategies to manage symptoms such as anxiety and depression.

• The first therapy session involves gathering background information, setting preliminary goals, and establishing a collaborative therapeutic relationship with your therapist.

• There is no one-size-fits-all for therapy and there are various types of therapy such as Cognitive Behavioural Therapy, Narrative Therapy, Accelerated Resolution Therapy and Humanistic Therapy. 

Who Can Benefit from Therapy?

Therapy is a transformative tool that can benefit anyone seeking change or understanding in their lives. If you find yourself curious about your actions or feelings and are seeking therapy for guidance, you’re not alone. Many people turn to therapy to navigate the complexities of their emotions and behaviours. Whether you’re grappling with anxiety or depression, therapy can offer effective strategies to manage and alleviate these conditions.

Life’s challenges, such as trauma or significant changes, often motivate people to seek therapy. These experiences can be overwhelming, and having a therapist to walk with you through the healing process can make a significant difference. Also, therapy isn’t just for people in crisis—it can also be a valuable resource for anyone looking to enhance their interpersonal skills and set healthy boundaries with others. 

Finally, therapy can be a powerful avenue for personal growth and self-awareness. By engaging in talk therapy, individuals gain deeper insights into their behaviours and thought patterns, fostering a better understanding of themselves and how they interact with the world. Whether you’re seeking support to manage specific issues or to simply better yourself, therapy holds the potential to enrich your life in countless ways.

What Happens During Your Free Consultation Call? 

This 15-minute consultation call is often surrounded by curiosity and a bit of nervousness. The call is designed to determine if therapy is the right fit for you and if you think the therapist can meet your needs. During this call, you will briefly share your best hopes for therapy and ask the therapist any questions you may have about therapy or their work as a therapist. 

Questions to Ask

Asking questions during your consultation call can help clarify expectations and foster a better therapist-client relationship. You might want to inquire about your therapist’s qualifications and experience, such as their education, licensing, and any special certifications or training.

Other important questions include their therapeutic orientation, confidentiality policies, and what to expect in terms of session length and number of sessions required to resolve your issues. This information can help you determine if your therapist’s approach aligns with your specific concerns and needs.

Confidentiality 

One of the most common questions therapists are asked is about who the information will be shared with. Understanding the boundaries of confidentiality can help you feel more comfortable and open during your sessions. It’s important to feel safe and assured that your personal information will be protected within the therapeutic relationship.

There are very strict limits to confidentiality that therapists must adhere to and this includes not sharing your information with others unless absolutely necessary. Some of the limits of confidentiality include significant risk to self or others, harm to someone in a vulnerable community, or if subpoenaed by the court. Confidentiality will be reviewed in detail during the first session. 

What Happens During Your First Therapy Session? 

The first session involves collecting a lot of information so the therapist can begin to create and propose a treatment plan that may help you reach your goals. This involves asking questions about your childhood history, family relationships, and current situation. During this session, you can expect to explore your reasons for seeking therapy, discuss your symptoms, and set some preliminary goals, if you know them. This collaborative approach ensures that both you and your therapist are on the same page regarding what you hope to achieve. 

Remember, you can share as little or as much as you want with the therapist. As therapists, we know this initial session can feel very overwhelming and we want to ensure we are not creating unnecessary stress, so we will go at your pace. 

Setting Goals

Setting goals can be a part of the first therapy session but sometimes you may not know your goals for therapy. Together with your therapist, you’ll identify therapy objectives and establish a treatment plan tailored to your needs. This collaborative effort helps ensure that your therapy is focused and productive, addressing the areas most important to you.

Your goals might relate to personal development, symptom management, or improving specific coping skills. Follow-up sessions will involve reviewing progress toward these goals and making any necessary adjustments based on your evolving needs.

By clearly defining what you hope to achieve, you and your therapist can work together more effectively throughout the therapy process.

Understanding Different Types of Therapy

Therapy comes in various forms, each tailored to address different needs and therapeutic goals. Therapists help individuals make desired changes in their thoughts, feelings, attitudes, and behaviours. Therapeutic orientations can be categorized in several ways.

Some of the most common types of therapy include client-centred therapy, cognitive-behavioural therapy, narrative therapy, solution-focused therapy, and acceptance and commitment therapy. Understanding these different approaches can help you and your therapist choose the best method for your specific needs and goals.

Cognitive Behavioural Therapy (CBT)

According to the American Psychological Association (APA), CBT focuses specifically on changing negative thought patterns to alter behaviour and emotional responses. This approach is grounded in the understanding that our thoughts, feelings, and behaviours are interconnected, and by modifying our thought patterns, we can bring about significant changes in our emotional and behavioural responses.

CBT is highly structured and goal-oriented, often involving homework assignments and practical exercises that encourage clients to challenge and reframe their negative thoughts. This method is particularly effective for individuals dealing with anxiety, depression, self-esteem challenges and phobias, as it equips them with practical tools to manage and overcome their challenges. Additionally, CBT can be adapted for various age groups and settings, making it a versatile and widely applicable therapeutic approach.

Common methods used in CBT include mindfulness practices and journaling, which help clients reflect on their thoughts and feelings. This structured, short-term therapy is particularly effective in treating conditions like depression and anxiety, providing practical tools to manage and overcome these challenges.

Humanistic Therapy

Humanistic therapy primarily focuses on self-awareness and personal growth. This approach concentrates on the individual’s feelings and conscious experiences, aiming to foster a deeper understanding of yourself and your potential. Humanistic therapy is grounded in the belief that every individual possesses inherent worth and the capacity for self-actualization. It emphasizes personal responsibility and the importance of living an authentic life.

Humanistic therapists create a supportive and empathetic environment, encouraging clients to explore their feelings and experiences openly. This therapeutic process can lead to significant personal development and a more profound sense of self-awareness. Techniques often used in humanistic therapy include active listening, unconditional positive regard, and empathetic understanding. These methods help clients feel valued and understood, promoting a safe space for personal exploration and growth.

Narrative Therapy

Narrative therapy is a type of counselling that helps you view your life as a story, with you as the author. The idea is that we all tell stories about ourselves and our experiences, and sometimes those stories become negative or limiting. Narrative therapy helps you explore and reshape those stories in a way that empowers you and helps you see new possibilities.

In our sessions, we'll focus on separating you from the problems you're facing. For example, instead of saying "I am anxious," we might say, "I am dealing with anxiety." This allows you to see the problem as something outside of yourself, which can make it easier to work on. Together, we’ll identify the dominant stories you're telling about your life and explore alternative, more positive stories that highlight your strengths and values.

The goal is to help you feel more in control of your life and to create new, more hopeful stories that guide you forward.

The Therapeutic Relationship

The quality of the therapeutic relationship is a critical factor in the success of therapy. The initial therapy session is designed to assess your needs and establish a rapport between you and your therapist. A strong therapeutic alliance enhances trust and communication, making the therapeutic process more effective.

Feeling comfortable with your therapist is essential for a successful therapy experience. This relationship forms the foundation of your therapy, influencing various treatment methods and outcomes. Establishing a supportive and trusting relationship with your therapist can significantly enhance the effectiveness of your therapy.

Finding the Right Therapist

Choosing the right licensed therapists, such as registered psychologists or social workers, involves considering both logistical factors like location, availability, and fees, as well as personal comfort. A good therapeutic fit is often determined by shared values, effective communication, and mutual respect with a particular therapist. If during the initial consultation call, you didn’t feel like the therapist was a good fit, you can ask them for recommendations for other therapists or book a consultation call with someone else. 

Duration and Frequency

The duration and frequency of therapy can vary based on individual needs and goals. Typically, sessions last between 50 minutes to an hour and can be scheduled weekly, biweekly or at whatever frequency you need. 

In the early stages of therapy, it is often recommended that sessions are scheduled weekly, to establish a solid therapeutic rapport and monitor progress. However, therapy can last anywhere from a few sessions to months or years, depending on your specific circumstances.

Preparing For Your Therapy Appointment

For some people preparing for your therapy session can enhance the benefits of the therapeutic process. Simple steps like taking notes between sessions, asking questions, and setting goals can make a significant difference. For others, coming to a session without a prepared agenda can enhance the benefits of the therapeutic process. It’s essential to be kind to yourself throughout your therapy journey.

Arriving Early

Arriving early for your first therapy appointment is not a requirement; however, for some, it can help reduce anxiety and allow you to settle into the environment. This extra time can help you adjust to your therapist’s reception area and mentally prepare for the session.

Self-Care

Self-care is an integral part of maintaining emotional and physical well-being, especially when engaging in therapy. Incorporating activities like journaling, meditation, or physical exercise can solidify the healing process initiated in therapy. Reflecting on your therapy sessions and practicing relaxation techniques can enhance the benefits gained.

Benefits of Therapy

Engaging in therapy offers numerous benefits, including the reduction of symptoms associated with anxiety and depression, which can significantly enhance your quality of life. Therapy also improves physical health, demonstrating the positive relationship between mental well-being and physical outcomes.

Therapeutic sessions equip individuals with better coping strategies, increased self-awareness, and stronger communication skills. These improvements contribute to healthier relationships and overall personal growth, making therapy a valuable resource for anyone seeking to improve their mental health and well-being.

Summary

Therapy is a powerful tool for anyone looking to make positive changes in their life, manage symptoms related to mental health, or simply gain deeper self-awareness. From understanding what to expect during your first session to exploring different types of therapy and preparing for your appointments, this guide has covered the essentials to help you embark on your therapeutic journey with confidence. Remember, the benefits of therapy extend far beyond the sessions themselves, fostering personal growth, improved relationships, and a healthier, more fulfilling life.

Frequently Asked Questions

What should you discuss with your therapist in the first session?

It is helpful to discuss any goals you have considered for therapy in the first session, as this sets a clear direction for your treatment. If you have not thought of any goals, that is completely okay as you may decide on your goals in future sessions. Being open about your expectations will help establish a productive therapeutic relationship.

How long can therapy last?

Therapy can last from a few sessions for short-term goals to several years for long-term treatment, depending on individual needs and goals.

What paperwork is typically filled out before the first therapy session?

Before the first therapy session, you will typically complete client forms, provide insurance information, and agree to the therapist-client services agreement. Sometimes you may be asked to complete additional forms detailing medical history or complete psychometric tools. This documentation is essential for establishing a therapeutic relationship and understanding your needs. If you have any questions about the forms you receive before sessions, you are always encouraged to reach out to the therapist. 

What is a key aspect of successful therapy?

A key aspect of successful therapy is establishing a sense of comfort and trust with your therapist. This foundation fosters open communication and effective therapeutic progress.