A lot of mixed feelings come up when you decide to start therapy. You might feel hopeful about the possibility of change, but also a little nervous about what to expect.
These feelings are completely normal. The idea of speaking with someone new about personal challenges can feel uncomfortable. Even more so when you don't know what the process looks like.
To help make this a bit easier, we're explaining the ins and outs of the first therapy session.
Knowing what to expect helps ease any uncertainty so that you can get the most out of our time together.
Doing things online is not a new concept. Yet, for some, the idea of doing something as personal as therapy is daunting. But, if done right, online therapy is just as powerful as in-person therapy, just with the added benefit of being in a place that's comforting to you.
A little preparation can make a big difference in making your first online session feel smooth and productive. Here's how:
It's impossible to know what the future will look like, but try not to schedule your session in the middle of a hectic day. Give yourself a few minutes before the appointment to gather your thoughts.
Just as important, allow for some time after the session to reflect and process the conversation. You're doing deep inner work, which can leave you feeling tired or slightly off-kilter. Taking a moment to let yourself settle goes a long way.
Find a quiet, private space where you won't be interrupted. Feeling secure in your environment is essential for opening up.
Before your appointment, test your internet connection, camera, and microphone to ensure everything is working correctly. This will prevent technical glitches from disrupting our time together.
You don't need to have everything figured out before you start—that's what therapy is for. However, it can be helpful to spend a little time thinking about what prompted you to seek support.
Jotting down a few notes can help focus your thoughts, but it's not required.
Your first therapy session is primarily a get-to-know-you meeting. It's as much about you getting a feel for the therapist as it is about the therapist learning about you. It's a two-way conversation built on mutual respect.
During this initial meeting, we will discuss the framework for our sessions. This includes talking about confidentiality, the cornerstone of ethical practice.
We'll also begin to explore your personal history and the reasons you're seeking therapy. This part of the conversation helps us understand your unique context.
From there, we can start to outline some initial goals for our work together.
Remember, this first therapy session is also your opportunity to interview the therapist. Finding someone you trust is fundamental to the therapeutic process.
Don't hesitate to ask questions to determine if it's a good fit.
Consider asking things like:
The connection you have with your therapist is one of the strongest predictors of a positive outcome.
So, how can you tell if it's a good match?
Pay attention to how you feel during and after the session. Do you feel heard, respected, and understood?
A good therapist will listen without judgment and create a space where you feel safe. They will be compassionate without enabling you.
While you may not feel an instant bond, you should have a sense of rapport and trust.
If something feels off, it's okay to acknowledge that and continue your search for a therapist who feels right for you.
Your first session is the beginning of a collaborative relationship focused on your well-being. It's an opportunity to be met with empathy and understanding in a space free of judgment.
At Dr. Kate Hamilton, we're committed to building that sense of trust and safety from our very first interaction.
It's time to start your path to healing and resilience. We're ready for you.
Disclaimer: This blog post is intended for educational purposes only and is not a substitute for professional mental healthcare advice. Always consult a qualified healthcare provider before starting any new medication or therapy. Dr. Kate Hamilton is not responsible for any injuries or damages resulting from using the information provided in this post.
