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 like anxiety, depression or trauma, and everyday concerns like relationship problems, stress and burnout. You may also seek therapy during difficult times, like after a death, through a divorce or during an election. If you’re feeling stressed and overwhelmed during this post-election and holiday season, therapy may be the right course of action for you.

In therapy — which you may also hear called “psychotherapy” or “talk therapy” — you meet with a mental health professional one-on-one or in a group setting to discuss your concerns and receive support to identify then reach your goals. According to the American Psychological Association (APA), there’s a 75% success rate for those receiving psychotherapy.

No matter what reason has led you to consider therapy, if you’re just scheduling your first appointment, it’s important to do some work beforehand. Preparing for your first therapy appointment can help you make your session more seamless and stress-free, so you can make the most of your time with your provider. Here are five key tips on how to prepare. For more help, here are the best mental help apps.

Read more: Online Therapy vs. In-Person: What You Should Know

Five steps to take before your first therapy session

It can feel anxiety-inducing to schedule your first therapy session with a new mental-health professional, especially if you’ve never had any counseling. After all, you will likely open up about deeply personal thoughts and feelings. Just remember, therapy is most effective when you’re open and transparent with your therapist, which means you’ll need to be vulnerable — and it’s normal for that to feel uncomfortable at first. 

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

Gather important documents

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

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

Reflect and organize your thoughts

Before your first appointment, carve out some time to think about why you are pursuing therapy and what you hope to achieve from it. This is also a good time to reflect on your recent thoughts and feelings to notice any patterns or concerns you’d like to address. This reflection can help you better articulate your feelings, organize your thoughts and provide a good starting point for the conversation during the session. 

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

Prepare questions

You should not only be ready for your provider to ask you questions, but also be prepared to ask your provider questions. All therapists have different approaches and methods, and that means you won’t necessarily connect with every provider. Ask questions to get a sense if you want to continue booking sessions with that provider or consider switching. 

Some important questions include:

• Do you have experience with cases similar 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 in between sessions?

By asking questions, you’ll be more likely to determine if the therapist is a good match for your needs and goals.

Set realistic goals

Set realistic goals for what you want out of your sessions. It’s crucial to think about what you want to achieve from therapy to guide your discussions.

To set goals, think about your priorities, whether it’s improving relationships, treating chronic mental health conditions or driving personal growth. Make sure your goals are attainable during a reasonable timeframe, which will help you stay motivated, encouraged and on-track. Once you have these goals planned, share them with your therapist. They will be able to help you refine them, ask questions, provide feedback and develop a working plan for you to achieve your goals. 

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

Set your location for online therapy

If you’re doing therapy online rather than in person, decide where you’re going to take your call beforehand. Make sure you select a location that is quiet with good lighting and minimal distractions. 

You should also select a comfortable chair and clothing since many therapy appointments are an hour long. Any discomfort or distractions could take away from your session. 

You’re ready for your first session

Remember that the first therapy appointment is often just about introducing yourself to your provider and building rapport. You don’t need to go in with all of your goals and discussion points fully planned as your therapist is there to guide the discussion and lead you through your journey. 

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