Preparing for Your First Therapy Appointment & Session
You’ve done the brave thing! You scheduled the appointment. Now let’s walk you through what to expect and how to prepare so you feel grounded and empowered throughout the process.
Before You Walk In: Grounding Yourself (10–15 Minute Reset)
Your body holds onto stress even before you step into a session. Taking a few intentional minutes before and after each appointment can support your nervous system and remind your mind that you are safe.
Pre-Session Self-Soothing Ritual (10–15 mins):
Breathe intentionally – Try a simple pattern: inhale for 4, hold for 4, exhale for 6. Repeat 5 times.
Repeat affirmations – Say aloud or silently:
“I am safe. I am showing up for myself. This is a part of my healing.”Ground yourself physically – Place your feet flat on the floor. Press your hands into your lap. Gently look around and notice: 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste.
Bring a calming item – A crystal, essential oil, photo, or note from a loved one can help center you.
Hydrate – Sip water slowly and mindfully.
Reflect or journal briefly – Try: What am I feeling right now? What do I hope to gain from today’s session?
Post-Session Suggestions:
Take a short walk
Journal your reflections
Listen to calming music
Nourish yourself with water or a light meal
Avoid rushing back into high-stress environments if possible
Understanding the First Steps: Appointment vs. Session
Let’s clarify the common terms you’ll hear:
Consultation A short, informal meeting to determine if the therapist is a good fit for you. This is usually free or low-cost and is not therapy.
First Appointment (Intake) This is your first official appointment where paperwork, confidentiality, and your background are reviewed. It sets the foundation.
First Session The therapeutic journey begins! You’ll start working collaboratively on goals and building the therapeutic relationship.
Feeling Nervous? Totally Normal.
Nervous excitement, overthinking, or even wondering “What if they think I’m crazy?” is completely common. You are not alone in these thoughts. Therapy is just like going to the doctor, but for your mind, heart, and spirit. And just like any health service, you deserve support, clarity, and compassion.
What to Expect at Your First Appointment (Intake):
Your therapist will provide forms like:
HIPAA and confidentiality forms
Insurance/payment details
Symptom questionnaire
Medical/medication history
Consent to treatment and records release
If you need help reviewing them, ask! Therapists are ethically required to explain these materials to you clearly.
They may also ask:
What symptoms or challenges are bringing you in?
Have you been in therapy before?
What are your goals for therapy?
What’s your background (family, relationships, career, upbringing)?
Any history of trauma, self-harm, or suicidal ideation?
You can request a regular appointment day/time to help create consistency. If you ever need to reschedule, try to provide at least 48 hours’ notice—but if life happens, communicate as soon as possible.
The First Session: Where the Work Begins
This is where the therapeutic alliance (your connection with the therapist) starts to form. The therapist will continue learning about you—your experiences, values, patterns, and pain points…so they can support you holistically.
You might revisit:
Your childhood experiences
Relationship patterns
Emotional responses
Your strengths and values
Goals for therapy
Don’t be alarmed if it feels vulnerable or emotionally intense. That’s okay.
You Might Feel Exposed….and That’s Okay
Sharing your story may stir up a lot. You might feel guarded, overwhelmed, tearful, or unsure how to put words to your feelings. This is part of the process.
Let yourself cry if you need to. Let yourself pause. Let yourself be human.
Your therapist is trained to hold space for all of that. And if something feels uncomfortable, say so—they can adjust and co-create safety with you.
What Is a Biopsychosocial Assessment?
You’ll likely hear this term during intake. It’s just a clinical way of saying:
“We want to understand you fully. Your biology (health), psychology (mental/emotional state), and social life (family, relationships, career, community).”
It helps your therapist get the whole picture of who you are, not just the problem.
Final Words of Encouragement
This is your space. This is your healing.
You’re not weak for needing support! You’re wise for seeking it.
You’re not broken! You’re becoming.
Give yourself compassion. And don’t quit before the clarity comes.
