How to Prepare for Therapy Session

Learning how to prepare for a therapy session can reduce feelings of anxiety and ensure you get the most from counseling. 

Deciding to engage with therapy is a critical step toward improving your mental health. 

What can you do to streamline that all-important first therapy session?

 

How to Prepare for First Therapy Session

Everyone pursues therapy for different reasons, and everyone has unique circumstances.

That said, there are some simple steps you can take to ensure you understand how to prepare for therapy session.

1. Work out what you want to accomplish in therapy
2. Speak about your upcoming appointment with trusted loved ones
3. Don’t worry too much about what to say in your first therapy session
4. Ask directly for what you want from therapy
5. List the topics you want to cover in your therapy sessions
6. Leave some space before and after your appointment

 

1) Work out what you want to accomplish in therapy

You should take some time to consider what you want to accomplish in your therapy sessions. Block off 30 minutes and ponder your goals. 

At this stage, you may not be clear on specific goals, but you should know what is propelling you to engage with a therapist.

If you have been in therapy before, think about what worked and what didn’t work with the previous therapist. This can help inform your choice of therapist.

You should continue this pre-session preparation throughout therapy. Set aside some time to reflect on your week and to think about what you most want to discuss in the forthcoming session.

 

2) Speak about your upcoming appointment with trusted loved ones

If your upcoming appointment with a therapist is triggering anxiety, confide in trusted loved ones. Sharing your concerns with others can help to alleviate feelings of anxiety about engaging with therapy. 

Additionally, by talking about therapy with others, you’ll help to reduce the stigmatization of mental health treatment. You might be surprised to learn that the person you share your concerns with has engaged in therapy themselves. In this event, they may be able to provide you with some valuable insights into the therapeutic process. 

Another benefit of speaking with friends or family about therapy is how these conversations could help you to generate potential therapy goals for yourself. Getting an outside perspective on personal issues can help you to clear up what you want to address during your therapy sessions.

 

3) Don’t worry too much about what to say in your first therapy session

One worry you can set aside is what you should say during your first therapy session. The therapist’s core role is to lead the conversation while asking the right questions.

You can help smoothen this process by undertaking some personal reflection and by sharing your personal goals. If you have had the opportunity to reflect on what you want from therapy, your therapist can help you to establish achievable goals.

 

4) Ask directly for what you want from therapy

A therapist is trained to meet a client at any stage of the change process. What this means is that your therapist will not rush you or press you to make changes until you have an established relationship, or until you vocalize the desire to change something.

If you have specific goals and needs, share these openly with your therapist during the first session. This will help ensure you get the most personalized therapy relevant to what you want to achieve.

 

5) List the topics you want to cover in your therapy sessions

It is normal to feel slightly anxious about a first meeting with a therapist since you’ll be discussing intensely personal subjects with a stranger. 

Make things easier on yourself and reduce anxiety in the lead-up to your appointment by preparing a list of topics you’d like to discuss. Consider the following examples: 

• Coping mechanisms you have previously implemented.
• Challenges you are facing right now that you would like to explore in future sessions.
• Recent changes, whether internal or external, that prompted you to engage with therapy.
• Relevant personal history – significant life events, family history.
• Observations from loved ones concerning moods or behaviors.
• Duration of current difficulties.

If you find the thought of breaching any of these subjects intimidating, write some notes to help you express yourself clearly.

 

6) Leave some space before and after your appointment

From the onset of therapy, try to block out some time on either side of your session. This can help to minimize needless stress and provides you with time to process what you accomplished during the session. 

Feeling rushed before a therapy session can leave you fatigued and frazzled. Instead, arrive early. Use slow and deep breathing to decrease stress and soothe any physical symptoms of anxiety.

Following your session, you should reflect on what you have worked through with your therapist. Spending 5 or 10 minutes reviewing notes and any homework you need to complete is a worthwhile investment in your recovery.

Advantages of Preparing for Therapy

Learning how to prepare for therapy session delivers several key benefits:

1. You’ll save time by clarifying what you would like to address in therapy sessions.
2. You will be much less likely to forget things you want to tell your therapist.
3. Preparing for therapy can reduce anxiety about the process.
4. You will feel more in control of the therapeutic process.
5. If you prepare for your session, you and your therapist will have more chance of formulating an appropriate treatment plan with realistic expectations.

How, then, can you go about finding the most suitable therapist for your needs?

 

Finding the Right Therapist

If you have no idea about how to pick the best therapist for your needs, consider this framework as a starting point: 

• Don’t rely on referrals
• Choose a therapist you think can help you to make changes rather than viewing a therapist as a friend
• Consider cost and scheduling
• Look for a therapist with a personality with whom you feel you could develop a positive and supportive relationship
• Inquire about the specialty and approach of the therapist

 

 

Don’t rely on referrals

When you first start looking for a therapist, you may seek recommendations from your healthcare provider, loved ones, or social network.

While referrals can help you to formulate a suitable shortlist of therapists, you should check that the therapist in question specializes in the area in which you are looking for help.

 

Choose a therapist you think can help you to make changes rather than viewing a therapist as a friend

A good therapist is not intended to operate like a friend who listens to your problems and then tries to give you some advice. 

Instead, the therapist will help you to recognize and change negative thought patterns or problematic behaviors. As such, a therapist should accept you without judgment for who you are, but they do not need to be a friend.

 

Consider cost and scheduling

When interviewing therapists, inquire about the cost of treatment. Ask questions concerning the following financial factors: 

• Treatment fees per session.
• Does the therapist accept health insurance?
• If so, how much do you need to pay out-of-pocket?
• In the event of insurance coverage limits the number of therapy sessions, can you create an ongoing treatment plan?
• When are sessions held and for how long?

Consider the cost of therapy as an investment in yourself. This does not mean you should increase stress levels by triggering financial hardship, but you should consider the long-term benefits of therapy when weighing the costs.

 

Look for a therapist with whom you feel you could develop a positive and supportive relationship

There are many important variables when choosing a therapist. Perhaps the most important of these is finding a therapist you click with – after all, the stronger the therapeutic relationship you can build, the greater your chance of achieving your treatment goals.

A positive and supportive therapeutic relationship is grounded on many factors, including: 

• Trust:  You need to feel comfortable discussing intensely personal thoughts and feelings.
• Authenticity: A great therapist will be honest and genuine at all times during therapy.
• Positive connection: While your therapist does not need to be your friend, you should look for a therapist with whom you enjoy a sense of rapport and a positive connection.
• Unconditional positive regard: Your therapist should believe in your ability to progress, and they should accept you positively for who you are.
• Positive communication: The therapist should always communicate openly and warmly throughout therapy sessions.

 

Inquire about the specialty and approach of the therapist

Some therapists receive specialized certifications in areas such as: 

• Trauma therapy
• Grief therapy
• Couples therapy
• Divorce counselors
• Marriage counselors
• Addiction counselors

You should also consider the many different approaches to talk therapy. Some of the most common examples include:

• CBT (cognitive behavioral therapy)
• DBT (dialectical behavior therapy)
• REBT (rational emotive behavior therapy)
• Humanistic therapy
• Holistic therapy

Schedule a phone call with each of the therapists on your shortlist and interview them before settling on the right one for you. 

Alternatively, shortcut the process by reaching out to The District Recovery Community.

Find a Therapist at The District Recovery

Now that you have learned how to prepare for therapy session, hopefully you are less intimidated by the therapy process. Here at The District Recovery Community, you can connect with licensed therapists and addiction counselors. 

We offer a variety of gender-specific outpatient programs for the following:

• Mental health disorders
• Substance use disorders
• Alcohol use disorders
• Co-occurring disorders (addiction and mental health conditions)

If you require more intensive outpatient treatment, we offer an IOP (intensive outpatient program) and a PHP (partial hospitalization program) here at The District. 

All of our treatment programs draw from the following evidence-based therapies: 

• Individual counseling
• Group counseling
• Psychotherapy – CBT, and DBT
• Family therapy
• MAT (medication-assisted treatment)

TDRC treatment programs also provide access to a range of holistic therapies to supplement counseling, talk therapy, and MAT.

To get the therapeutic process started, reach out to TDRC today by calling 844.287.8506.