Things to Prepare for Your First Therapy Session: Documents, Questions, Terms and More

Treatment is an important part of mental health care. Working with a therapist can be an effective way to treat chronic mental health conditions such as anxiety, depression or trauma, as well as everyday concerns such as relationship problems, stress and burnout. You may also seek treatment during difficult times, such as after a death, divorce or during an election. If you’re feeling stressed and overwhelmed during this post-election and holiday season, therapy may be the right course for you.

In therapy — which you may also hear called “psychotherapy” or “talk therapy” — you meet with a mental health professional one-on-one or in a group setting to discuss your concerns and get support to identify and reach your goals. . According to the American Psychological Association (APA), there is a 75% success rate for those who receive psychotherapy.

Regardless of the reason that led you to consider treatment, when you’re just scheduling your first appointment, it’s important to do some work beforehand. Preparing for your first treatment appointment can help make your session smooth and stress-free, so you can make the most of your time with your provider. Here are five important tips on how to prepare. For more help, here are the best mental health apps.

Read more: Online Therapy vs. In-Person: What You Need to Know

Five steps to take before your first treatment session

It can feel anxiety-inducing to schedule your first therapy session with a new mental health professional, especially if you’ve never had counseling. After all, you are likely to open up about your deepest personal thoughts and feelings. Just remember, therapy works best when you’re open and honest with your therapist, which means you’ll need to be vulnerable — and it’s normal to be uncomfortable at first.

Preparation can create a sense of security, safety and comfort. To prepare, follow these tips to make the most of your healing journey.

Collect important documents

Before you do any mental or emotional reflection, take a few minutes to use and gather relevant documents, such as insurance information, medical records, notes from a previous doctor or therapist and a list of current and past medications. Records and past medications can help your new therapist better understand your condition and reasons for seeking treatment.

If you have insurance, research what your plan will cover — including the number of sessions — and carefully review in-network providers to make sure your out-of-pocket copay is as low as possible. Not all health insurance plans cover medical or mental health. To find out, review your plan or call your insurance company.

Meditate and organize your thoughts

Before your first appointment, take some time to think about why you are pursuing treatment and what you hope to gain from it. This is also a good time to reflect on your recent thoughts and feelings to notice any patterns or concerns that you would like to address. This meditation can help you better express your feelings, organize your thoughts and provide a good conversation starter during the session.

It can be helpful to keep a journal or notebook specific to your therapy sessions. This can help you jot down your thoughts during the session, write down questions to ask your provider and take notes during your session.

Prepare the questions

Not only should you be prepared for your provider to ask you questions, but you should also be prepared to ask questions of your provider. All therapists have different methods and techniques, and that means you won’t connect with every provider. Ask questions to get an idea if you want to continue booking sessions with that provider or consider switching.

Some important questions include:

• Do you have experience with cases like mine?
• What kind of treatments do you offer?
• Do you offer online therapy, in-person therapy or both?
• What is the best way to communicate between sessions?

By asking questions, you will be more likely to determine if the therapist is a good fit for your needs and goals.

Set realistic goals for yourself

Set realistic goals for what you want from your sessions. It is important to think about what you want to gain from therapy to guide your discussions.

To set goals, think about your priorities, whether it’s improving relationships, treating chronic mental health conditions or maximizing personal growth. Make sure your goals are achievable in a timely manner, which will help you stay motivated, motivated and on track. Once you have these goals planned, share them with your therapist. They will be able to help you refine them, ask questions, provide feedback and develop an action plan to achieve your goals.

It is also important to track your progress. Whether that’s through journaling or meditation, it’s good to acknowledge how far you’ve come and celebrate your growth when you reach a goal.

Set up your online therapy session

If you are doing online therapy rather than in person, decide where you will pick up your phone in advance. Be sure to choose a quiet location with good lighting and minimal distractions.

You should also choose a comfortable chair and clothes as most treatment sessions are an hour long. Any discomfort or distractions may remove you from your session.

You are ready for your first session

Remember that the first treatment appointment is often about introducing yourself to your provider and building rapport. You don’t need to come in with all your goals and talking points fully planned as your therapist is there to guide the conversation and lead you on your journey.

To find out more, read about these four free ways to improve your mental health and the best online therapy services.