Starting therapy is a courageous and transformative step toward caring for your mental health, but the unknown can feel a bit daunting. Whether you’re in Colorado or anywhere else in the U.S., being prepared for your first therapy session can help ease your nerves and create a positive foundation for healing and growth.

This step-by-step guide will walk you through a few practical steps to make your first therapeutic experience feel comfortable, empowering, and, most importantly, approachable.

1. Understand That Therapy Is Normal and Necessary

Mental health is as important as physical health. Yes, you read that correctly! Seeking therapy isn’t a sign of weakness—rather, it’s a sign of strength and self-care. Believing in the therapeutic process, and in yourself, is the first step to preparing for your first therapy session.

And remember, therapy is for anyone who wants to grow, heal, or simply navigate life more effectively. It’s not just helpful in times of crisis! There is no right or wrong reason to begin therapy and the timeframe for therapy is certainly not one-size-fits-all, either; the specifics of your therapy experience will be just as unique as you are.

2. Know What to Expect in Your First Session

The first therapy session is often about building rapport and understanding your personal goals and needs.

Your therapist may ask questions about your mental health history, short-term and long-term goals, and current life challenges. It’s perfectly okay if you don’t have all the answers—this is a starting point, not an exam; your therapist is there to help you and guide you through this process, not to judge you. 

3. Do Be Prepared for Sensitive Topics

A therapist might gently bring up sensitive subjects to gauge where you are in healing, acknowledging, and processing certain experiences. There will be moments of reservation, vulnerability, and emotional expressions that may surprise you. This is okay and to be expected.

Try to allow yourself the space to explore these difficult topics, even if they feel uncomfortable. Vulnerability can be incredibly helpful for the therapeutic experience and is a crucial step toward growth.

Remember: You’re in a safe, nonjudgmental environment.

4. Be flexible in Choosing the “Right” Therapist 

Start out by researching therapists who specialize in your specific needs, like anxiety, relationship dynamics, or trauma.

Websites like Psychology Today and Colorado Crisis Services can connect you with local therapists and give you a foundation for understanding the network of mental health providers available to you. 

If the fit doesn’t feel right, it’s okay to explore other options. Therapy works best when you feel safe and supported. Therapists are trained professionals, understanding that their clients may be better suited with another professional in the field. Communicating with your therapist about this may feel worrisome but it is a common experience; remember, this is part of advocating for yourself and enhancing your well-being. 

5. Consider Scheduling Future Appointments

During your first session, discuss the ideal frequency for future sessions based on your needs and goals. Options might include:

• Weekly sessions for consistent progress.

• Biweekly or monthly check-ins for maintenance.

• Hybrid approach including in-person and tele-health appointments

Be honest about your availability and comfort level to establish a sustainable schedule with your therapist. To be frank, sessions can fill quickly with mental health providers; see about scheduling sessions in bulk to ensure you receive the schedule that suits you best.

6. Pay Attention to How You Feel

Reflect on how you feel during and after your session:

• Did you feel heard and understood?

• Were you comfortable opening up to your therapist?

If concerns arise, it’s okay to discuss them openly. If you feel the therapist isn’t the right fit, exploring other options is perfectly fine at any time. Therapy is about finding what works best for you.

7. Get Organized

Insurance Information: Check your mental health coverage and co-pays.

Payment Method: Confirm costs if paying out of pocket.

Paperwork: Complete intake forms ahead of time to reduce stress.

Starting off therapy organized and knowing what to expect in terms of the above details can help alleviate some of the jitters before your first session. Make a checklist on your phone or on a notepad, whichever is most convenient for you. 

8. Prepare Your Thoughts

Try to write down a few notes to help guide the conversation or initial assessment. Again, it’s okay if you don’t have the answers right away, but having a general idea about why you’re seeking therapy will be a helpful starting point to create a treatment plan.

Consider the questions: 

• Why are you seeking therapy?

• What challenges are you currently facing?

• What goals, if any, do you have?

Having these in mind can help you feel more focused and prepared.

9. Set Realistic Expectations

Therapy is a process, not a quick fix. Surely, many of us would prefer a restart or reboot button for working through our challenges but the beauty of therapy is in the work—and the beauty of growth is through vulnerability. 

The first therapy session is just the beginning. Building trust and making progress takes time, so be patient with yourself, and when appropriate, your therapist, too. Yes, therapists are trained professionals, but even then, they’re human just like you and may need your clarification at times. You know yourself best and your therapist will be doing their best to understand you in order to provide the utmost care.

10. Dress Comfortably

Wear clothing and accessories that make you feel relaxed and at ease. This is your time to focus on your well-being and being comfy and present during your session is important. 

You may opt for jeans and a relaxed tee, slacks and a blouse or button-up, or athletic/leisure wear (even if you don’t plan on visiting the gym or coffeehouse afterward!). 

11. Plan Logistically

Location: Know exactly where your therapist’s office is or how to log in for virtual therapy.

Timing: Schedule your session at a time when you can process afterward, without needing to rush to other commitments.

12. Bring What You Need

Notebook or Journal: To jot down notes or reflections.

Water Bottle: Staying hydrated can help calm nerves and serve as a momentary break/refresher.

Grounding Item: A favorite object like a bracelet or stress ball can help ease anxiety and be a gentle prompt for difficult topics you’d like to explore.

13. Practice Self-Compassion

It’s normal to feel nervous or unsure. Be kind to yourself—acknowledge the bravery it takes to start this journey to a more balanced, fulfilling life.

Our Final Thoughts

Starting therapy is a powerful step in prioritizing your mental health. While the first session may feel a little daunting, preparation can help ease the unknown and set a positive tone for your journey. Therapy is a safe space where vulnerability can lead to healing, growth, and self-discovery.

Remember, mental health is just as vital as physical health, and taking care of your mind is a sign of strength. By seeking support, you’re investing in yourself and your well-being. Celebrate this step—you’re doing something wonderful for yourself.

If you’re been contemplating starting therapy and are looking for a therapist in Colorado, we are ready when you are. We never have a waiting list so when you reach out to us, you will only have to complete a couple of forms, and then schedule with a therapist at your leisure.

To get started you can call our text our Intake Coordinator at (719) 330-5114 who will help you find your new therapist.