Getting Started with Therapy
Starting therapy can feel overwhelming — I get it, because I’ve been there too. You might be asking yourself: Where do I even begin? How do I choose the right therapist? What can I expect from my first session? These questions are normal, and you’re not alone. To help you navigate this new territory with confidence, here’s your go-to guide on everything you need to know at the beginning stages, so you can move one step closer to supporting your mental health.
How to Pick Your Therapist
Your relationship with your therapist is a cornerstone of your therapy journey, so choosing someone who’s the right fit matters. Everyone’s process is different, but here are some key things to consider:
Experience and specialties: Does the therapist have experience working with your specific concerns? Whether it’s anxiety, depression, identity exploration, or trauma, finding someone with relevant expertise can make a big difference.
Feeling comfortable: When you look at their profile or bio, do you feel at ease? Do you like how they communicate? Do they seem like someone who will meet you where you’re at and support you in the way you need?
Availability: Do their working hours align with your schedule? At Thrive MHC, I offer daytime, evening, and weekend appointments to fit your life.
Personal preferences: Does the therapist’s background, identity, or lived experience resonate with you? It’s okay to look for someone who aligns with your preferences.
Therapeutic modalities: If you’re unsure about what approaches (like Cognitive Behavioral Therapy, EMDR, etc.) are best for you, your therapist can help figure that out based on your goals. Or, feel free to ask me for insights!
Trust your instincts throughout this process.
Booking Your First Appointment
Once you’ve chosen your therapist, the next step is scheduling your appointment. Think about what time slots work best for your schedule — I offer flexible options to suit your needs (ignore the business hours in the footer). You can book online through my portal, email me, or give me a call. Whatever feels easiest for you!
Preparing for Your First Session
If this is your first time doing therapy, you might wonder if there’s anything you should prepare. Typically, your main task is completing some consent and intake forms, which help your therapist get to know you better and understand your background. At Thrive MHC, you can do this conveniently through Headway—the company I use to manage my notes and billing.
It can also be helpful to reflect on some questions before your first session, such as:
What do I want to get out of therapy?
Are there specific goals I want to focus on?
What am I comfortable sharing at this stage?
How will I know therapy is helping me?
What kinds of things would I like my therapy experience to include?
Remember, you don’t need to have all the answers — these questions are just a starting point. Take things at your own pace.
What to Expect in Your First Session
Your first session is primarily about introductions and setting the stage. You and your therapist will exchange introductions, review the consent form to ensure everyone understands the process, and discuss what brought you to therapy. Your therapist may ask about your goals, how you prefer to work, and share their approach. If you are looking the outpatient therapy and assessment and diagnosis will occur, informally, in the first sessions as well. If you are looking for coaching, we will simply start with rapport building and look at what you want to accomplish in your time with me.
This initial session typically feels different — it’s more about building trust and comfort, rather than deep work right away. You’ll have the opportunity to ask questions, share any concerns or fears, and get a feel for how your therapy will unfold. At the end, you can provide feedback about how you felt and discuss any thoughts or questions for future sessions.
Ongoing Therapy
As you continue with your sessions, you’ll start to explore what’s been bringing you to therapy more deeply. Your therapist will ask questions, offer strategies, challenge your thoughts, and use different therapeutic approaches based on your needs. Remember, feedback is always welcome, and your therapist will support you in customizing the process to best suit your goals.
Your therapy journey is a collaborative effort — you set the pace, and your therapist is here to support and guide you along the way. Whether you want to focus more on specific issues or simply want a space to process, your sessions can evolve to meet your needs.
You’ve got this. Taking the first step toward therapy is brave, and it’s a sign of strength. Remember, you’re not alone in this — we’re here to support you every step of the way.
