Things to prepare for your first therapy session: documents, questions, goals and more

Therapy 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, and everyday concerns such as relationship problems, stress and burnout. You can also seek therapy during difficult times, such as after a death, after a divorce or during an election. If you’re feeling stressed and overwhelmed during the post-election and holiday seasons, therapy may be the right course of action for you.

During therapy—which you may also call “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 then achieve your goals . . According to the American Psychological Association (APA), there is one 75% success rate for people receiving psychotherapy.

Regardless of why you’re considering therapy, if you’re just scheduling your first appointment, it’s important to do some work in advance. Preparing for your first therapy appointment can make your session smoother and more stress-free so you can make the most of your time with your provider. Here are five important tips for preparation. 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 therapy session

Scheduling your first therapy session with a new mental health professional can be scary, especially if you’ve never had counseling before. You are likely to open up to deeply personal thoughts and feelings. Remember that therapy is most effective when you are open and transparent with your therapist, which means making yourself vulnerable. It is normal to feel uncomfortable about this at first.

Preparation can create a feeling of safety, security and comfort. To prepare, follow these tips to get the most out of your therapeutic journey.

Collect important documents

Before you begin any mental or emotional reflection, take a few minutes to be practical and gather relevant documents, such as insurance information, medical records, notes from a previous doctor or therapist, and a list of current and previous medications. Past history and medications can help your new therapist better understand your situation and reasons for seeking therapy.

If you have insurance, research what your plan covers — including the number of sessions — and check the in-network providers thoroughly to make sure your co-pay is as low as possible. Not all health insurance policies cover therapy or psychiatry. To find out, review your plan or call your insurance company.

Reflect and organize your thoughts

Before your first appointment, take some time to think about why you are in therapy and what you hope to gain from it. This is also a good time to reflect on your recent thoughts and feelings so that you can notice any patterns or concerns that you want to address. This reflection can help you better express your feelings, organize your thoughts and provide a good starting point for the conversation during the session.

It may be helpful to keep a journal or notebook specifically for your therapy sessions. This can help you document your thoughts between sessions, write down questions to ask your healthcare provider, and take notes during your sessions.

Prepare questions

In addition to being prepared for your provider to ask you questions, you should also be prepared to ask questions of your provider. All therapists have different approaches and methods, and that means you won’t necessarily connect with every provider. Ask questions to get an idea of ​​whether you want to continue booking sessions with that provider or switch.

Some important questions include:

• Do you have experience with similar cases to mine?
• What type of therapies 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 are more likely to be able to determine if the therapist is a good fit for your needs and goals.

Set realistic goals

Set realistic goals for what you want to get out of your sessions. To guide your conversations, it is crucial to think about what you want to achieve from therapy.

Setting goals requires thinking about your priorities, whether they’re improving relationships, treating chronic mental illness, or encouraging personal growth. Make sure your goals are achievable within a reasonable time frame to keep you motivated, encouraged, and on track. Once you have these goals planned, share them with your therapist. They can help you refine these, ask questions, provide feedback and develop a work plan for you to achieve your goals.

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

Set your location for online therapy

If you are doing therapy online instead of in person, decide in advance where you will take your call. Make sure you choose a quiet location with good lighting and minimal distractions.

Also make sure you have a comfortable chair and clothes, as many therapy appointments last an hour. Any discomfort or distraction can take away from your session.

You are ready for your first session

Keep in mind that the first therapy appointment is often just about introducing yourself to your provider and building rapport. You don’t need to have all your goals and discussion points fully planned out, as your therapist is there to guide the discussion and guide you through your journey.

Learn more about these four free ways to improve your mental health and the best online therapy services.