Preparing for Your First Therapy Appointment
How to Prepare for Your First Mental Health Therapy Appointment
Taking the step to schedule your first therapy session is a courageous and empowering move toward better mental health. Whether you're feeling anxious, uncertain, or hopeful, it's completely normal to have questions about what to expect. Here’s a guide to help you prepare and make the most of your first therapy appointment.
1. Know Why You’re Going
You don’t need to have everything figured out, but having a general idea of what’s prompting you to seek therapy can help guide the conversation. Are you dealing with anxiety, depression, relationship struggles, trauma, grief, or life transitions? You can even start with, “I’m not exactly sure why I’m here, but I know I need support.”
2. Gather Basic Information
Before your appointment, you will be asked to complete intake forms. These usually include personal history, current symptoms, and goals for therapy. Filling these out thoughtfully can give your therapist valuable background and help you focus your session.
It's ideal to have the intake form filled out prior to your session so your therapist can review it beforehand and can dive right into getting to know you. However, if you are unable to complete it in advance, you will need to anticipate doing it at the session which can take 10-15 minutes (sometimes longer if there is more information to provide).
Make sure you know:
The date and time of your appointment
Whether it's in-person or virtual
How to access the location or video link
Your therapist’s name
What your copay or coinsurance will be
3. Set Realistic Expectations
Therapy is a process. While your first session is an important foundation, it’s unlikely that you’ll walk away with all the answers. Instead, expect to begin building a relationship with your therapist and laying the groundwork for future work together.
4. Be Open—but Go at Your Own Pace
You are in control of what you choose to share. A good therapist will create a safe, non-judgmental space for you to explore your thoughts and feelings. If you're nervous, it's okay to say so! Your therapist can help guide the pace of your session.
5. Write Down Your Questions or Concerns
If there’s anything you're unsure about—how therapy works, confidentiality, scheduling, or payment—jot it down beforehand. Your therapist will be happy to walk you through it.
Common questions to consider:
How often should I come to therapy?
What are your areas of specialization?
How long will sessions last?
What happens if I don’t know what to talk about?
6. Practice Self-Compassion
It’s normal to feel nervous, emotional, or even awkward during your first session. Therapy is a vulnerable space, and showing up for yourself is something to be proud of. There’s no “wrong” way to do therapy—just be yourself.
7. Reflect After the Session
After your appointment, take a few minutes to reflect:
How did it feel to talk to the therapist?
Was there a sense of comfort, curiosity, or relief?
Do you feel like this could be a space where you can open up over time?
Therapy is most effective when there’s a good fit between client and therapist, so this reflection can help you decide whether to continue or explore other options. While it's recommended to try meeting with a therapist 2-3 times so you both can get to know each other, you are always more than welcome to request a new therapist if you feel it's not the right match for you. It is helpful to let the scheduling team what specifically wasn't right for you so they can help find someone that fits your needs.
Final Thoughts
Your first therapy session is a brave step in prioritizing your mental well-being. Preparation can help ease the nerves, but remember—therapy is for you. It’s a space to be heard, understood, and supported as you navigate life’s challenges.
If you’re ready to begin your journey, we’re here to support you every step of the way.