Starting therapy can feel like a big step, and it’s completely normal to feel a mix of nerves, curiosity, and uncertainty before your first session. Whether you’ve booked through the NHS or privately, taking a bit of time to prepare can help you feel more comfortable and help you get the most out of the experience.
Before your first session, it can help to think about what’s brought you to therapy. You don’t need to have everything figured out, but spending a few moments reflecting on what’s been difficult for you lately can make it easier to start the conversation. You might be looking to manage stress or anxiety, cope with a recent change, or make sense of repeating patterns in your life. Writing a few notes can give your therapist a clearer sense of what you’d like to focus on.
It’s also helpful to go in with gentle expectations. The first session is usually about getting to know your therapist, learning how they work, and sharing a bit about what’s been going on for you. You won’t need to tell your whole story at once. Therapy is a process, and it’s okay if it takes time to feel comfortable.
During the session, try to be open about what you need. You can ask questions about confidentiality, what future sessions might look like, or how your therapist approaches certain topics. The relationship between you and your therapist is central to the process, and open communication helps build trust.
If your session is online, you might want to set up in a quiet, private space where you can talk freely without distractions. For in-person appointments, allowing a little extra time to arrive and settle in can help you feel more grounded.
Afterwards, give yourself space to unwind. Therapy can bring up some strong emotions. Doing something gentle, like taking a short walk, listening to music, or simply resting, can help you process what you’ve discussed.
Above all, remember that there’s no right or wrong way to prepare. Just showing up and being willing to engage is enough - every session is a step toward understanding yourself better and feeling more supported.
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