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.
Five steps to take before your first therapy session
You should take some time to write down questions and set realistic goals in preparation for your first therapy session.
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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.
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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.
