So you’ve finally made the call and decided to contact a therapist. You’ve booked your session, but as the clock ticks, you’re growing increasingly fidgety and uncomfortable. Whether you’re excited, anxious, curious, or wondering if you can cancel and watch Netflix instead… you’re not alone. Plagued by self-doubt and questions, you’re now unsure what to expect anymore after reading so much about mental health and therapy online. Should you ask your therapist questions about themselves or stick to sharing your own life? How much is too much? First therapy sessions can be intimidating, so here’s our attempt to curate a friendly survival guide to ease those pre-therapy jitters.
1. Feeling Nervous Is Basically a Rite of Passage
Feeling anxious before your first session is completely normal. You’re preparing to share your life, thoughts, and emotions with someone you don’t know, which can be overwhelming. But here’s the good news: therapists are aware of your nerves. They’ve encountered everything—tears, uncomfortable pauses, and even clients talking about their cats when they’re unsure how to begin. There’s no judgment here.
2. You Don’t Need to Have a “Big Reason”
You don’t have to arrive with a dramatic story or a “valid” justification. Perhaps you feel overwhelmed, burnt out, or experience anxiety you can’t pinpoint—or maybe you simply wish to understand yourself better. Therapy is not just for times of crisis; it’s also for exploring, growing, and taking care of your mental health. Think of it like flossing… but for your mind.
3. Jotting Down a Few Thoughts Helps
If your mind feels like a browser with 87 tabs open, spend a few minutes before your session jotting down your thoughts. It doesn’t need to be perfect or profound. Just create a simple cheat sheet like this:
- “I feel stuck.”
- “I don’t know why I get so irritated lately.”
- “Work is fine, but also… not fine?”
Even a few messy notes can help you get rolling once you’re there.
4. You Don’t Have to Spill Everything
Therapy is not a truth-or-dare game. You aren’t required to confront your deepest traumas immediately. Take your time and begin at a pace that feels comfortable for you. This is your space and your timeline. It’s perfectly fine to express, “I’m not ready to discuss that yet,” and your therapist will understand.
5. It’s Okay to Ask Questions! (Even the Awkward Ones)
Seriously. Inquire about what would make you feel safe. Curious about how they manage confidentiality? Interested in the type of therapy they provide? Wondering if they have experience with individuals like you? Don’t hesitate to ask. Therapy is most effective when you feel at ease. This is your time.
6. You Might Not “Click” Right Away—And That’s Okay
At times, the initial therapist you meet may be your ideal match. Other times, it might not feel right. If you sense something is off after a few sessions, don’t view it as a failure; it’s simply information. It’s perfectly acceptable to seek another therapist until you discover the one that suits you best. Think of therapy like choosing shoes: you want a comfortable pair that allows you to walk for miles, not ones that cause discomfort.
7. Emotions Might Surprise You
You may find yourself crying unexpectedly, laughing, or feeling as though you’ve just completed a mental marathon afterwards. This reaction is perfectly normal. Therapy can invoke strong feelings, even when you only begin exploring your emotions. It’s important to treat yourself kindly afterwards—stay hydrated, rest, and consider journaling if it helps you.
8. The Hardest Part? You’ve Already Done It
You made it here. That’s what matters. Whether you’re sharing, crying, mumbling, or simply sitting in silence, you’re participating. Therapy isn’t about being perfect; it’s about being present, and you’ve done that. That’s incredibly brave.
