The first therapy session may give you anxiety just thinking about it, but the process does not have to be so intimidating!

If you feel this is the right time to begin therapy, stay true to what you feel is best and lead with that. Putting too much thought into what you think counseling is creates a story you might try to bring to life. Focusing on your goals and why you decided to start therapy will help you remain calm and feel good about this journey.

If you feel nervous, remember these tips:

Go with an open mind. When you have an open mind in counseling, you can consider other perspectives that may help you explore your current situation. Going into counseling with an open mind can also show your therapist that you are serious about your investment in this process. Try not to judge your therapist or judge their approach before at least practicing the skills, as you may find what seems simple can be valuable.

Be true to who you are. Often, people enter therapy and mask who they are by leading with qualities or sharing content they think the therapist wants to hear. When you stay authentic and allow yourself to be yourself, it helps the therapist learn more about you. Don’t question yourself. If anything, share these insecurities with your therapist so you can explore these self-doubts. This will help you get the most out of your sessions as you will also learn to love yourself.

Be open and honest. Being open and honest about your feelings toward yourself and others helps explore why some of these feelings are present. Your therapist will not scold you for telling the truth; they will praise your braveness. Let your therapist know if you need help opening up, as this may be one of your most critical challenges to overcome. Your therapist will encourage you to take steps to do so while reassuring you that anything you say in session stays confidential.

Ask questions. Remember, there is no wrong question. Feel free to ask your therapist about their background and qualifications. You can also ask them what approach they use for your specific symptoms. Your therapist can even assist in how you can ease into therapy so you can both discuss how to prepare for your counseling sessions. If you do not feel comfortable with specific treatments or medications, ask your therapist to explore other options with you.

Allow time to process your thoughts. Be mindful of how you feel during and after your first session. Give yourself time to identify your feelings and journal about the session. This allows you time to process your thoughts and understand what you did and did not feel comfortable with. Processing your thoughts may take a few days, and this is normal.

Set goals. The therapist may ask about your counseling goals. This is when you can express what you want to get from these sessions and what you want to achieve. You can also share what you may have already explored and how it has or has not worked. This will help your counselor to gain more insight into what approach may work best for you. If you don’t know where to start, explore this with your therapist so they can help you to identify the most significant symptoms you are currently experiencing. This will help to prioritize and set realistic and achievable goals.

Have realistic expectations. It is essential to know that therapy is a tool that helps you navigate challenging times. You should have realistic expectations and be open to the idea that therapy can be uncomfortable when discussing complex topics. Going with the expectation that your therapist can solve the issue or provide a cure for everything by the end of the session can set you up to feel disappointed. Therapy and the skills discussed in sessions are part of the process, and you should expect this to be something you will use in your daily routines until it becomes easier to manage.

Make it for a time that fits your schedule. Therapy should be something that you can look forward to. You may feel pressured and stressed if you set it for a time right before or after work or during a lunch break. Leaving therapy for when you can have time to self-reflect will often give you the most out of your sessions.

If you feel you are accommodating your therapist’s schedule, you may want to share this so you and your therapist can explore a better time for you. A good therapist will never want you to sacrifice your well-being to make it to therapy. Your therapist will do their best to work with you to coordinate the best time for each of you as long as they have that time available.

Think of it as self-care. Therapy should be viewed as setting aside time for yourself. Therapy allows you to express your emotions and feel more empowered in the process.