Choosing to attend therapy can be a daunting and scary decision and can unfortunately hold an element of stigma; like it’s something to be ashamed of or something to keep secret. I want to first normalise attending therapy as much as it’s normal to see your GP for a sinus infection or your physio for your knee pain. I can reassure you that we see people from all walks of life attending and benefiting from therapy every day. Clearly if you’re reading this, you’re considering therapy, so I want to say good on you! Keep reading if you want to know more about what to expect in your first session.
First, I recommend googling therapy clinics near you, reading different therapist’s bios and getting a feel for who might be a good fit. You may contact them to find out that they are unable to take a new client. We know this can be deeply frustrating, but please persist. Other places you can find a therapist is your GP, the AASW or PACFA websites.
Once you’ve booked with someone, it is very normal to feel nervous. After all, you’re meeting a stranger and likely going to share vulnerable and intimate details of your life. When you arrive, your therapist or receptionist will likely give you some paperwork such as an intake and consent form. Read the consent form carefully as this should outline your privacy, confidentiality, prices and any mandatory reporting requirements. Your therapist should be happy to answer any questions you may have about the forms you are completing. A standard therapy session is about 50 minutes.
Once you’re in the therapy room, the purpose usually becomes getting to know each other. Your therapist will inquire about what issues brought you to therapy, how long these issues have been occurring and what you’ve previously tried to address your challenges. The therapist will also ask about your family, your work, activities you enjoy and even about any previous experience with therapy. While it can be uncomfortable, your therapist will also conduct a risk assessment to explore any self-harm, suicidality or unsafe relationships in your life. They may talk with you about a safety plan and other resources that may be helpful depending on your situation. Lastly, you will likely talk about goals for treatment. This can be tricky and many people often aren’t actually sure. That’s ok. Your therapist will work with you to identify what your needs may be. This might be helping to manage anxiety, processing trauma or working through grief and loss. It may be that you require a safe space to simply explore who you are and what you want from your life.
Just a note that it might take a few sessions before you feel that this therapist is right for you. But if you do determine that the therapist isn’t a good fit, this is totally ok and perfectly acceptable to share with the therapist. A good therapist should take your feelings on board, be willing to make changes to their approach or support you in linking with someone else.
If you continue therapy, you may feel worse before you feel better. This may be because you’re addressing and acknowledging difficult parts of your life that you’ve potentially been avoiding. This could also be because talking about your emotions can feel hard and sharing parts of you can feel vulnerable. However, it’s worth sitting in the moments of discomfort to support your healing and growth. Some sessions may leave you feeling lighter, relieved, happier or like you had a valuable “lightbulb” moment. So perhaps be prepared for this array of feelings. And remember, leaving therapy feeling sad isn’t a sign that therapy isn’t working.
Something you have a right to, especially in the first session, is to ask your therapist about their experience, qualifications, whether they are governed by a regulatory body and what treatment modalities they utilise. Be careful with assuming that the therapist with the highest qualification or price is automatically more effective. This just isn’t true. It is more about their approach and whether it aligns with you.
At the end of the session, your therapist will likely offer to rebook you or perhaps they may refer you on to someone more appropriate for your needs. They will collect your payment and congrats, you have completed your first therapy session. Great job!