You’ve thought about starting therapy, learned what therapy is, and decided to find a therapist to work with. Congratulations on these important first steps! If this is your first time in therapy, you may be feeling excited, hopeful and also nervous.
Seeking help through therapy is a sign of strength and wisdom, not weakness. Our motivations and reasons for starting therapy are unique and important to honor as we begin this process.
As you’re finding a therapist, you may see links on websites or be asked to schedule an initial therapy consultation. Read on in this quick guide for tips on navigating the initial consultation process and starting therapy.
What is an initial consultation for therapy?
Many therapists offer an “initial consultation” as an opportunity to get to know a little more about you, why you’re seeking therapy, and for both of you to see if the therapist has the knowledge and approach that is a good fit for addressing your goals. These introductory appointments are generally shorter than a full therapy session. The therapist will ask you questions to understand what is bringing you to talk with a therapist.
Some questions can be helpful for us to think about if it’s your first time in therapy or not.
Consider these before your initial consultation:
- What characteristics are important for you in a therapist?
- For example, are you looking for a therapist who shares some of your lived experiences and identities as a multicultural person of color in the US?
- If you worked with a healer or helping professional before, what did you like about working with your last provider?
- Did you like their energy and the healing space they created with you?
- What did they do that helped you feel heard and understood?
- What did not work for you with other providers that you’d like to be different this time?
- If you’re looking for a specific type of therapy or specialized treatment, what type of training and experience does this provider have?
During your initial consultation, discuss the setting of therapy (online, in-person, hybrid) and the days and times that therapy sessions are offered if not indicated on a therapist’s website or therapy portal.
It’s also important to confirm the therapy session fees and what types of payments are accepted. If you are paying for therapy with insurance, make sure that the therapist accepts your insurance, or figure out what alternatives are available. Remember, therapy is an investment.
If you and the therapist agree to work together after your initial consultation, talk about the next steps. This will help you begin therapy on the same page.
Preparing for Your First Therapy Appointment
Before your first session, take some time to reflect on what you want to talk about. Some people find it helpful to write down thoughts, feelings, and experiences that are weighing on them.
These questions can be helpful if it’s your first time in therapy or not.
Consider these as you prepare for your first therapy appointment:
- What do you want to bring to therapy? What are your goals for therapy? What do you envision progress on these goals looks like?
- What specific issue(s) or challenge(s) do you want to address with a therapist?
- How have your thoughts, feelings, activities, and relationships affected your daily life and experiences with said specific issue(s) or challenge(s)?
Many therapists send paperwork to review and complete before your first therapy appointment. If you have any questions about the paperwork or need help filling it out, let your therapist know.
The paperwork generally includes information about confidentiality, privacy, boundaries, and your therapist’s training. In many cases, this paperwork includes authorizations to coordinate care with other healthcare and support providers. Some therapists may also ask you and loved ones to share a little bit of background about what brings you to therapy, what’s been tried, who you are and your strengths as these are relevant to your therapy journey.
What to Expect During the First Therapy Session
Your first therapy session will start with introductions, a discussion of the paperwork, parameters of confidentiality, reviewing boundaries and addressing questions and concerns you have early on. Though it can feel like a lot during this introductory period, this information is helpful for acclimating to therapy and for the therapist to understand your situation and what is important for your healing journey.
Whether it is your first time in therapy or not, it is normal to feel a bit vulnerable in talking personally about who you are, and the challenges you’re experiencing.
Be honest about how you feel and how the therapist can help as you’re getting to know each other better. Feedback is an important part of the therapeutic process and part of collaborating to best work together.
Remember, therapy is a process of exploration and healing within a safe, therapeutic environment. It takes time to orient and delve into therapy. The therapy journey is not linear, yet one with opportunities for great personal growth. Your initial consultation and first session are just the beginning of your therapy journey.