When starting your first therapy session you may be thinking “Where do I even begin?”. It can be nerve wrecking when you first start therapy because you may not know what to expect or how much you should share. Hopefully this list can give you some pointers and ease your nerves about taking the first step to a healthier you!

1. Be yourself
Therapy is time for you to be your authentic self in a space where there is no judgment or expectations. Being yourself will help you have genuine interactions that will be the foundation for your growth. It will also allow you to build a therapeutic relationship grounded in connectedness and understanding. We want to get to know the real you, so we can best support you.

2. Be honest with yourself and therapist
Therapy is a space where you don’t have to hold back any emotions, topics, or questions. Don’t worry about being polite or upsetting your therapist! Therapy works best when you can be upfront with yourself and therapist about how things are going. Being honest with yourself is the first step to identifying what is working for you and what isn’t. It can be scary to fully tell your therapist your honest truths because you may not trust them yet. We understand this and try our best to make you feel comfortable and supported. If you feel that you cannot speak freely and be honest with your therapist it is okay to speak up and tell them. We always welcome feedback! During your first session, your therapist will explain the limits to confidentiality.

3. The first therapist you see, might not be the best fit for you
It can take a few sessions to really know if your therapist is a good fit for you because you are both just getting to know each other! Your therapist wants to make sure you are talking to someone you can feel supported and comfortable with. They are there to help you and if you feel like something is not working for you, let your therapist know. They cannot fix or address your concerns unless you tell them! Your therapist can try a different approach or assist you in getting in touch with a different therapist if needed.

4. Therapists are not perfect
We are humans and sometimes make mistakes. We do not have all of the answers by any means. It is okay to correct us if you feel that we misunderstood you! We care about you and always want you to speak up if you have any concerns.

5. Sometimes, therapy will feel uncomfortable
Processing stressful events and strong emotions often feels uncomfortable. Therapy can bring up things you might not have thought about in a while or things you wish you could just forget. Working through painful emotions and thoughts is challenging but necessary for change. Embracing these emotions and discomfort is a step towards self-growth. Your therapist is there to support you during these uncomfortable times. Being vulnerable can be uncomfortable, but is beneficial to the therapeutic process. Your therapist may also identify patterns or behaviors that are hindering your well-being. Our goal is always to promote your healing, resiliency, and growth!