You made your first appointment, congratulations! It’s hard to admit we need therapy and just making that first step is hard.
First, give yourself time to complete the paperwork. Ideally you can give yourself time to relax and complete it in time without rushing. It is tedious but unfortunately necessary to bill insurance, and helps your therapist to feel prepared with questions about your background. Take time to read all of the information provided in the consent to treatment and jot down any questions.
Make sure you check with your insurance to understand if you have a deductible or copay that will be your responsibility.
Think about how often you wish to attend. Most people need to come weekly at first but if you are returning to therapy, feel stable, and just need help processing a life stressor, perhaps bi- weekly is sufficient.
The day before your appointment consider these questions You can ask yourself:
What are my goals for therapy?
What topics do I want to focus on?
Do I have a primary concern or problem to prioritize?
What are the changes I want to see happen in my life?
Do I want to focus on my past/childhood, present life, thoughts about the future, or a combination?
Remember that it is okay if you have a difficult time putting your goals or your “why” for therapy into words right now. Your therapist can help you to explore these questions together in a safe, open, and non-judgemental space.
It may be helpful to think about how therapy can be most effective or helpful for you. Consider asking yourself the following:
Is there anything I want my therapist to know about me right from the start?
Is there a structure, exercise, or process that I want to see (or don’t want to see) in our sessions?
For example, some clients have shared that having homework exercises or tools to practice between sessions is important. Others have shared their interest (or disinterest) in experiential exercises during sessions, such as a guided mindfulness practice.
On The Day of Your First Session
If your session is taking place virtually, make sure your devices are charged and you have a strong and private internet connection. Keep in mind that your therapist may call or email you in the case of any technical difficulties before or during a session. In the state of Michigan, it is required by law that both the therapist and client are in Michigan at the time of the appointment.
Take some time to create a comfortable, quiet, and private space. For virtual therapy sessions, you can make your space your own. Some clients like to dim their lighting, light a candle, have a cup of your favourite tea, and keep a journal, tissue box, or fidget tool nearby. You may also want to set up a white noise machine (or use an ad-free Youtube video) to maintain privacy in a shared home.
Give yourself some space and time before and after sessions if that is possible. This might look like sitting in a quiet space for 5-10 minutes and simply noticing your feet on the floor and your back against the chair. Some people like to build in a walk after their appointment to process their thoughts and feelings before transitioning to the next activity. Some like to play certain music depending on their mood after therapy. Try to avoid scheduling your appointments on your busiest day where making time for yourself around therapy becomes more difficult.
Be gentle and compassionate with yourself and reflect on what you need after a therapy session (e.g. being alone, a hot bath, going to a workout class, browsing a book store, seeing friends, watching a favorite movie, journaling, etc.).
Remember that you can show up “as you are” to therapy. If you are feeling nervous or anxious, that is common and okay. Your therapist will do their best to help you feel comfortable and meet you where you are that day. Therapy can sometimes feel uncomfortable, as it involves looking inward and being vulnerable to some degree. Some days you may not feel like talking as much and that is okay too. Your therapist can suggest alternate activities that promote self-care. Your therapist will be there to help you navigate this process.
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