Getting ready for your first therapy or counselling appointment can be an important first step toward understanding yourself and working through life’s challenges. Whether it’s your first time seeking help or you’re continuing your journey, feeling ready and open can make a difference.
This blog will provide evidence-based tips and insights to help you prepare for your session, ensuring you make the most of the time with your therapist or counsellor. Remember that getting help is a sign of strength, and you’re not alone in this process.
What Happens After I Schedule the Appointment?
So, you made the good decision to get yourself some help. You made your phone calls. Now you’re wondering what it’ll be like when you finally see someone. After you schedule your appointment, you’ll typically receive a confirmation and may be asked to complete some paperwork about your personal and mental health history. Your first session usually serves as an intake or assessment, where the mental health professional gets to know your situation and helps you set goals for treatment. Based on this, a treatment plan may be suggested.
No matter what kind of professional you end up seeing, whether it be a therapist, licensed psychologist, registered counsellor, psychiatrist, or another mental health expert, there are many tips on navigating the Canadian mental health care system.
What Should I Expect from the First Therapy Session?
The first appointment is for your counsellor/therapist to get as much information as possible about you, but also to help you get comfortable. The first session may include some administrative tasks, such as filling out paperwork and reviewing the therapy process.
Your therapist will start by asking you why you came to therapy, concerns you have, symptoms you are experiencing, etc. Just answer honestly, and feel free to ask some of your own questions too.
You may also be asked to fill out standardized questionnaires, which are widely used by Canadian mental health professionals to help assess your situation. Before you leave, you might want to ask your mental health professional what they think the problem may be, and what they would do to help you. You could also ask them who they will be sharing your personal information with.
Things to Keep in Mind During Your First Session
Building Trust with Your Therapist or Counsellor Takes Time
For your first session, it’s important to remember that it may take time to trust the therapist or counsellor. Don’t feel rushed to open up but let it happen at its own pace. Remember though, that openness and honesty about your thoughts, feelings, and experiences will help the therapist or counsellor understand your needs, goals, and how to work towards these together.
Consider Whether You’re Talking to the Right Therapist or Counsellor
The first session does not commit you to working with that particular therapist. It is important to have a good ‘fit’ with your therapist for successful therapy. The first session will help you decide if the therapist’s approach and personality will work for you.
If you don’t feel comfortable talking to the therapist from your first session, it may be best to try someone else. It is common for Canadians to try multiple therapists before finding the right fit. Resources such as the Canadian Mental Health Association (CMHA) directory or provincial health services can help locate licensed professionals in your province.
What Happens During All Those Therapy and Counselling Sessions?
Mostly, you talk, and they listen. As you talk and get heard, things become clearer, and options emerge.
After your first session, you and your counsellor/therapist will likely enter into a pattern. Each mental health professional has a different way of working, which may include:
- A check-in (e.g., “How are you? Or “How have you been since we were last here?”)
- The main part of the therapy session (e.g., working on goals such as trauma processing, anxiety reduction, or skill building or something that came up at check-in)
- A closing segment (e.g., where you prepare to leave the session and resume the rest of your life)
At any point, feel free to bring questions or thoughts you’ve had in between sessions. Remember, this is a partnership towards your well-being, so any and all questions you ask are important.
What if I Don’t Want to Go?
At some point through your therapy, you won’t want to go.
This happens to everyone and is sometimes part of the therapy process. If you think about it, counselling and therapy are hard work. It’s hard to look at your life and decisions, and hard to sit still with thoughts or ideas that you may not want to have. Change is also hard work, and it’s human to want to avoid it!
When thoughts of skipping your session or ditching counselling come up, check in with your counsellor. Tell them what you’re feeling, even down to your not wanting to go. You will find that, again and again, this is a conversation worth having to uncover why you are feeling this way.
Taking the First Step Toward Better Mental Health
Preparing for your first therapy or counselling appointment can help you feel more confident and make the experience more productive. While it’s normal to feel nervous or uncertain, remember that therapy and counselling are a collaborative process designed to support your mental health, personal growth, and overall well-being. By approaching your first session with openness, patience, and realistic expectations, you give yourself the opportunity to build a strong relationship with your therapist/counsellor and work toward meaningful change. Whether you’re seeking support for stress, relationship challenges, or personal development, counselling and therapy can provide valuable tools and insights to help you move forward.