Step-by-Step: Your First Therapy Session
Starting therapy for the first time takes self-awareness and courage. We often hear questions from first-time clients who are nervous or uncertain about what to expect. Some common questions include:
“What if I don’t know what to say? Will it be awkward?”
“I’m worried my problems aren’t important enough to talk about in therapy.”
“I don’t feel comfortable talking about certain things yet. What will my therapist ask me about?”
Let us put your mind at ease. In this post, we’ll break down your first therapy session, step by step.
Joining your session
At Juniper, we use a Canadian telehealth platform (JaneApp.com) designed for virtual health services, including psychotherapy. Luckily, our friends at Jane have a handy video guide and a blog post about online appointments!
You will receive an email with a link to your video session, about 30 minutes before your appointment time. You can click this link to test out your audio and video. Your therapist will let you into the session when it begins.Reviewing confidentiality and consent
Before your session, you will be asked to complete an intake form and a consent form. The intake form helps your therapist get to know you better and gathers information about what brings you to therapy.
At the beginning of your session, your therapist will review key points about confidentiality with you. You’re welcome (and encouraged!) to ask questions at any time. Your therapist has a legal and ethical obligation to keep your personal and health information strictly confidential. There are several circumstances where a therapist has to break confidentiality, and most are related to safety. Your therapist can explain this in detail and will be happy to answer any questions.
Getting to know you
“What if I don’t know what to say? Where do I start? What if it’s awkward? What if I’m anxious?”
These are all common thoughts and worries about starting therapy for the first time. Remember, it’s your therapist’s job to be able to talk to people! You don’t need to know what to say, or where to begin. Your therapist can offer gentle prompts and curious questions to guide the conversation.
Your therapist will be curious to get to know you, especially in the first few sessions. Your therapist might ask questions like….
What brings you joy? What do you do for fun?
Tell me more about the people in your life: friends, chosen family, family, other communities. (We love hearing about pets!) Do you have enough emotional and personal support right now?
Your therapist may also check in with you about how you’re feeling about starting therapy. If you’re feeling nervous or anxious, it’s helpful to share this with your therapist. Your therapist might ask questions like…
How are you feeling about being here today?Are there any questions or worries about starting therapy, that we could discuss together?
Exploring your goals, hopes, and concerns.
You and your therapist will work collaboratively toward your goals. Your therapist will be interested in understanding what brings you to therapy and what changes you’d like to work towards. If you are seeking support for something like anxiety or stress, your therapist will ask questions to understand the symptoms, patterns, and history of this issue — well as the personal strengths and coping strategies that have helped you thus far.
Some people worry that the issues they want to discuss in therapy aren’t “important enough” for therapy. This couldn’t be further from the truth! As therapists, we are used to talking about all kinds of issues: friendships, relationships, sex, career and work, family, worry and stress, sleep, motivation, self-esteem, and more. A therapist has skills to offer anyone seeking insight, self-understanding, growth, or change.
To explore your goals, your therapist might ask questions like…
What brings you to therapy?
What do you hope to get from therapy?
How does this issue impact you? What difference would it make in your life, if this issue was resolved?
What has helped you cope with this so far?Reflections and wrapping up
Your therapist may check in to see how you’re feeling throughout the session, and at the end. It’s okay to say, “I don’t know” - that’s normal! Your therapist can offer validation, empathy, and help you understand your emotions. At the end of the session, it may be interesting or helpful to reflect on new insights, ideas, or realizations that arose from the session.
Ready to get started? Book a free consultation today to learn more about our services and discuss your goals. A consultation is a free, zero-pressure opportunity to chat with our Clinic Director, Mira Dineen. If you decide to proceed, Mira will match you with a therapist on our team based on your needs and preferences.
