Many of us want to begin counseling, but the anxiety of not knowing what to expect at your first therapy session often stops you from taking the leap, especially when we still hear all kinds of crazy things about it on the internet.
Well, I am here to give you the honest truth about what to expect at your first therapy session including all the most common anxiety-inducing aspects like what the heck we are writing on that elusive notebook!
Checking In
Of course, the first thing you’ll have to do when you arrive at your first counseling session is to check in. The receptionist will find your appointment on the calendar, then ask you for your ID and sometimes your insurance card if you are using it.
After, you’ll pay any fees for the appointment and fill out new patient paperwork which usually includes policies, medical history, mental health history, and general demographic information forms.
Once these are filled out and your fees have been paid, the receptionist will mark you as arrived and ready. You’ll then relax in the waiting room until your counselor is prepared for you.
Surroundings
When your therapist is ready, they will call you into a private room. So, the next question is, what are your surroundings going to be like once they take you to a private room?
Despite what the media portrays, there’s not always a couch you have to lay on to confess your feelings. There will be comfortable furniture, including a couch, but don’t worry, you’re free to sit however and wherever you’d like.
Your therapist may also have a white noise machine on to prevent anyone from being able to hear you through the doors or walls if the building wasn’t built with extra soundproofing.
Otherwise, you’ll likely see the minimalist relaxing decor and some things that your therapist uses in various situations like a few books, art supplies, etc. since there are a ton of unique techniques used in counseling.
First Conversation
One of the aspects people get more nervous about is what the first conversation will be like in counseling. Though the first conversation can be about anything you want, a typical first session includes quite a few questions about your general background or history, current concerns, the important “characters” in your life, and thoughts on how you see the world.
These help your counselor understand what brought you in and how you think about things. It also helps your therapist narrow down what approaches may help throughout the journey.
Getting Comfortable
Ultimately, the first session is mainly to get to know each other. After all, in the beginning, your counselor is really just a stranger. Though it might feel like you have to be formal, it’s actually the opposite.
In therapy, you should do anything you need to to get comfortable. I promise you’re therapist wants you to get comfortable.
Whether that is bringing your favorite snack, a water bottle, and a blanket, or you simply voice what you need to feel like opening up, just because you are strangers to each other at the first session doesn’t mean you have to keep everything buttoned up and professional.
What Are They Writing?
Some therapists write notes during every session and others make their notes after each session.
If they end up writing on their notepad during your session, you’ll likely have some anxiety-induced thoughts about what they are actually writing on that mysterious notepad you can’t see.
Our minds might immediately jump to the conclusion that they are writing just the worst things about you; however, rest assured they are not writing judgments or their personal opinions of you.
In fact, most of the time counselors are just writing things like names of important people to you, situations that we may want to bring up later, and general reminders. This way, on your next visit, we can remember what you are talking about in your last session and you don’t have to re-explain everything to us.
Emotions
You may be wondering how you are going to feel after your first counseling session. Well, though it is hard to predict, I have a few tips.
With your first appointment, you may only scratch the surface of your concerns and life in general but don’t be surprised if you feel more emotions than you were expecting. Also, don’t be afraid to share them or just let them come. Some people end up crying during or after the session, which is more than okay, and I promise it will not make your therapist uncomfortable.
Other people feel themselves closing off after their first appointment, which you’ll want to reflect on and see how you can overcome to continue sessions. Your therapist can even help you with the closed-off feeling if you will just make the effort to schedule another appointment.
Go Make The Appointment!
Now that you know what to expect at your first therapy session, it is time to make the leap and schedule your first counseling session.
Don’t know who to call? Well, I am a Licensed Professional Counselor with 20 years of experience and am now offering virtual and in-person sessions in Indiana, Pennsylvania so no matter where you live, I would be happy to help!
Click here to reach out and let’s chat about getting you started on your therapy journey.
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