Starting therapy can seem like a very daunting task as it requires one to step into the unknown, however, it can also be an exhilarating experience which leads to emotional healing and personal growth. Understanding how therapy works and what to expect can take some time getting used to. Whether you are dealing with anxiety, relationship issues, or simply want to fulfill your emotional goals, therapy can provide that guidance in order to help you navigate through life’s challenges.
Before delving into the pros of therapy, let us look into what to expect from your first therapy session.
Preparing for your first session
Before you embark on your journey to a better mental health it is crucial to set realistic expectations about the therapy and what you wish to get out of it. For some it could be better adjustment in the workplace, for some it could be better communication skills and yet some others wish to achieve an enhanced self-awareness. Whatever be the final goal, looking at therapy as a chance to share and express your concerns can really elevate the experience altogether.
Addressing anxiety about therapy
Many individuals feel anxious and scared before starting therapy but it is natural to feel apprehensive. The prospect of sharing personal information from a stranger can invoke anxiety and can be an obstacle in seeking help. Fear of judgment and being vulnerable are some common fears that people starting therapy encounter frequently, however, it is important to remind yourself that:
- It is okay to progress at your pace
- Therapists are bound by confidentiality
- Therapists are there to support and not judge
- Emotional release can be therapeutic and healing
Opening up about your fears and concerns related to therapy to your therapist can help address these issues effectively and create a better therapeutic environment. Stigma and judgment can be mitigated through therapists creating a welcoming and non-judgmental environment during the initial session (Vogel et. al., 2007).
Meeting the Therapist
The first meeting with the therapist consists of introductions about the therapies and modalities they are oriented in and the space they have created. Their modalities could either be cognitive-behavioral, psychodynamic, humanistic or a more eclectic approach using all three and others. The therapist may engage in some light small talk to help you feel more comfortable and ask about your concerns for which you seek therapy. The initial meeting sets the tone for the therapeutic relationship and future goals of the therapy.
Questions that the therapist may ask you
- Your goals for therapy
- Any previous therapy experiences
- Discuss confidentiality and its limits
The right therapist
The first session also serves as an opportunity to find out if your therapist is a good fit for you. A wrong fit can make you feel puzzled about therapy and can even discourage you from seeking it in the future; it’s like trying to swim to the shore but only finding yourself further away from where you had started. But ,everything falls into place with the right therapist. The right therapist becomes your co-traveler (Yalom) and aids you in your exploration of the self with a meaningful exchange of experiences. Thus, it is important to look for therapists who specialize in dealing with concerns that are relevant to you and whether they use the approach that best defines your requirement such as goal-oriented or exploratory.
Therapist’s Role
The role of the therapist is not limited to taking notes and it is certainly not advising you on how to solve your problems. Therapists listen with a fine attunement to that which is spoken and also that which is not– they can listen, identify and understand your underlying patterns of your experiences. According to Wampold (2015) the single most important predictor of positive outcome in therapy is the ability of the therapist to provide a supportive, empathic, and understanding environment.
A therapist also brings in a fresh perspective about varying situations and offers insights in order for you to build resilience. They listen to negated experiences and help you make sense of a chaotic world by offering empathy and guidance. On a more logistical note the therapist will likely outline potential treatment approaches based on your initial discussion. They may present a range of options, considering your specific needs and preferences
Questions to ask your therapist
There are some questions that you should ask the therapist in the first session before taking therapy any further in order the gauge whether this therapeutic relationship matches your needs:
- What is the therapist’s approach to therapy?
- How would this approach help with your specific concerns?
- How do they structure their sessions?
- What is their policy on confidentiality and emergencies?
Discussing these queries with your therapist can help you get an understanding of your own requirements and whether you wish to move ahead with the particular therapist. They also aid in managing your expectations about duration, frequency and what you wish to achieve from therapy. It does not mean that you cannot move out of therapy if you feel they aren’t the right fit later on in the therapeutic relationship. As a client you have an active role to play in your therapy and asking these questions provides you with clarity and ensures that you have a personalized therapeutic experience.
Opening up about your concerns
After initial introductions and questions, the next stage is where you open up about your concerns, usually beginning with your personal history and story and the reasons that brought you to therapy. Personal history comprises of
Family dynamics, childhood experiences, past relationships, significant life events, major life transitions, academic history and career goals.
Opening up about yourself and your life can be challenging but it is a crucial step in the therapeutic relationship. You can talk about any specific incident or patterns in your life that you wish to get a better insight on and talk honestly about your goals and motivations for seeking therapy. You can talk about physical, emotional or cognitive difficulties with examples or if you are experiencing any change in your mood. All of this will enable the therapist to understand you.
Finally it is also imperative that you articulate your goals or what you wish to achieve through therapy such as
- Coping strategies
- Personal growth and development
- Increased self-awareness
- Better relationships
Evaluating your comfort level with the therapist
At the end of the first session you will need to evaluate your overall experience and comfort level with the therapist and the space. You can ask yourself the following questions if you are not sure about how you feel: “Did I feel heard and understood?”, “Was the therapist empathic and non-judgemental?”, “Did their communication style resonate with me?”.
Remember, if something doesn’t feel right or you’re unsure about anything, don’t hesitate to bring it up. It’s more than okay to express your concerns.
Conclusion
The first therapy session is the first step towards a transformative journey towards and improved mental health and so sets the foundation for a meaningful relationship with the therapist. By addressing your common fears and personal concerns, you can approach your first therapy session with greater confidence. There is nothing wrong with seeking help and guidance and remember that by maintaining an open mind and actively participating in future sessions, you can work towards achieving your mental health goals and developing effective coping strategies for life’s challenges.
References
Wampold, B. E. (2015). How important are the common factors in psychotherapy? An update. World Psychiatry. 2015 Oct;14(3):270-7. doi: 10.1002/wps.20238. PMID: 26407772; PMCID: PMC4592639.
Vogel, D. L., Wade, N. G., & Hackler, A. H. (2007). Perceived public stigma and the willingness to seek counseling: The mediating roles of self-stigma and attitudes toward counseling. Journal of Counseling Psychology, 54(1), 40-50. doi:10.1037/0022-0167.54.1.40
