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First of all – we’re proud of you for taking that first step to book an appointment! Making the decision to see a therapist may have been a huge and difficult one to do; but it’s a significant step you’re taking towards better mental health.
Now that you’ve booked a session, you may be wondering what you should expect in your first session. It’s natural to feel nervous or intimidated, and to worry about what may happen, or how you’d fill in the time during the typically hour-long session. We’re here to help soothe some of your nerves, and share some tips on what you can expect, as well as possible topics and areas you may wish to bring up with your therapist.
Preparing for your First Session
If you’ve already made your appointment, this means you’re done with the tough part of finding a therapist that you feel may suit you. Whether it came through a recommendation or you’d searched online, know that the dynamic between you and your therapist is a unique one.
Before your session, you may want to jot down the reasons for why you’d decided to start therapy, what you want to achieve through your sessions, or anything that you may want to let your therapist know. Having these notes on hand with you during the session can be helpful as well, especially if you’re feeling awkward or unsure about what to say.
On the day itself, you may have to fill in a couple of intake forms as part of registration at the office. This tends to be similar to what you’ll expect when you see a doctor.
During your First Session: What to Expect
Think of the first session as a ‘get to know you’ session, where both you and your therapist are learning more about each other. Unlike what you may see on the television, you don’t need to lie down on a sofa seat. Your therapist’s office may be comfortably furnished, so pick a seat that you’ll feel most settled in.
The first visit is typically meant to establish your relationship, and to understand how the two of you would be working together to support your needs.
Introductions
Your therapist will usually share their approach to therapy and more about their own clinical background. They may also share more personal information about themselves, to establish a more personal connection with you.
They’ll also ask you about yourself, and what you’re facing. Feel free to share as much as you like – but don’t feel pressured to share more than you’re comfortable with as well. This is where your notes may come in handy, if you’d like to use them as talking points.
It can be hard at the start; but remember that your therapist is here to listen, without judgement. Their goal is to understand what you’re facing, so that they can help you find productive and healthy ways to deal with the challenges and stressors in your life.
Your therapist may also ask questions like:
- What prompted you to make an appointment?
- What are the issues or events that are causing you the most stress at the moment?
- Have you gone for therapy before; and if so, what was that experience like for you?
- What are you hoping to achieve through our sessions together?
Therapy approach and Treatment Plan
There are different types of therapy types, and your therapist will be specialised in some of them. In this first session, they’ll elaborate on their own treatment methods, as well as your possible therapy plan, based on what you’ve shared with them. Common therapy approaches include:
- Art therapy: which uses art as a creative medium to help you explore your feelings and understand your emotions
- Cognitive-behavioural therapy: which focuses on the connection between your thoughts, feelings, and behaviour – and how managing your thoughts can help change your behaviours
- Dialectical behavioural therapy: which emphasises helping you find a meaningful and fulfilling life that you feel good about
- Exposure and response prevention: where you may be exposed intentionally to the source of your stress or fear, but guided to manage your reactions in a healthier way
Your therapist may use a mix of these methods, depending on what they think would work best for you. Of course, this treatment plan may change as you get to know each other more, and your relationship develops over time.
At the end of the session, you and your therapist should have a rough alignment on how your treatment plan would work and how long it may be expected to last. Your therapist may also have given you some ‘homework’ or prompts to reflect on, for your next session.
After your First Session: What should I do
You may leave the session feeling a little exhausted, particularly if you had shared a lot about what you’re facing. Find some quiet time, when you’re at home, to reflect on the session, and process the experience. It’s normal to have mixed emotions after your session, especially since it’s your first time as well.
What you may want to consider is how comfortable you felt with your therapist. How do you feel about your therapist and the dynamic you have; and do you look forward to working with them? One of the most essential aspects of effective therapy is the client-therapist relationship; and so, it’s important that you find a therapist that you believe you can work with. Of course, this may be a hard thing to gauge after only one session, as it may take a couple of meetings before you establish a close rapport with your therapist.
If you’re looking for a suitable therapist, or hoping to start your therapy journey, you can reach out to our therapists on A Space Between. We’re here for you, whenever you need, to support you towards better mental health.
References
- https://www.verywellmind.com/psychotherapy-101-p2-1067403
- https://psychcentral.com/lib/what-to-expect-in-your-first-counseling-session
- https://www.psychologytoday.com/sg/basics/therapy/your-first-therapy-session
- https://www.goodtherapy.org/blog/faq/what-will-happen-in-my-first-therapy-session
- https://www.choosingtherapy.com/expect-at-first-therapy-session/
