First Time in Therapy? Here’s What to Expect!
First of all! Congratulations!
Choosing to go to therapy is one of the best things you can do to take care of your mental health. Just like eating healthy and exercising nourishes your body, going to therapy and taking care of your thoughts nourishes your mind. You don’t have to have something “wrong” with you to go to therapy. Just like a car needs routine maintenance to run smoothly, choosing to do therapy can help you in your daily life. You don’t eat a healthy meal only when you’re sick. Therapy can help you improve your daily thinking, your habits, and offer you new perspectives. Like doing anything for the first time, it can be intimidating to start therapy. This post will touch upon the first steps in starting therapy.
“I Want Therapy, but Where do I Begin?”
Before we talk about the intake call and what therapy looks like in the client chair, let’s discuss how you get there. There are many ways to “start” therapy. You begin by looking in your area or even online, for a service that best fits YOUR needs!
Here at Uplift, we offer virtual and in-person therapy. We also have weekend and evening availability to best fit the various schedules of our clientele. We are a “self-pay” clinic, which means that clients meet a cost set by our practitioners. We also accept out-of-network benefits of some insurances. We offer sliding scales options on a case-by-case basis to make care more affordable. We also offer a 15 minute consultation call that is FREE so you and your potential therapist can get to know each other and see if it’s a right fit.
Once you confirm your needs, all you have to do is call the clinic and they will take it from there! You can also visit our website’s “About” section and get to know our therapists.
The First Session, Get Comfortable
Your first therapy appointment is often called an intake session. The main goal is not to solve everything right away but to help your therapist get to know you and your needs. Think of it like an introduction. Expect to talk about:
Your background: family, work, school, or relationships that feel important.
Your reasons for seeking therapy: struggles with anxiety, depression, stress, life transitions, or personal growth.
Your goals: what you’d like to change, heal, or achieve.
There are no right or wrong answers. Just you. You and your therapist will build a therapeutic relationship that will be focused on safety, comfort, and trust. A strong therapeutic relationship is one of the strongest predictors of positive outcomes in therapy. That’s why the first session emphasizes comfort and connection.
What Happens After the First Session
A typical therapy session is about sixty minutes once a week or every two weeks. Everybody’s journey looks different, so choose what feels best for you and your schedule. Your therapist will discuss what might be the best fit for you. Some therapists at our clinic offer family and couples therapy as well, which can help dig deeper about your relationships. Usually, an individual session is an hour between you and your therapist, no one else.
A common question is “What do I talk about?” or you may feel like you have to know what to talk about before you arrive at your session. While it’s good to know what you’d like to talk about in your session, it’s okay if you think you have nothing to say. Your therapist will guide you and ask you questions that will get the conversation going.
It’s important to be open, honest, and communicative with your therapist for the best results. Apply the strategies you discuss in real-life situations. If something isn’t working, tell your therapist and they can adjust their approach. A licensed therapist provides a safe, confidential, and nonjudgmental environment where your feelings are respected. Again, therapy is most effective when you actively participate.
Conclusion
Taking the first step into therapy can feel intimidating, but it’s also a powerful investment in yourself. Remember: you don’t need to have the “perfect” words or know exactly what you want to work on. What matters most is showing up and beginning the journey.
At Uplift Psychotherapy Center, we specialize in creating a safe, supportive environment for new clients. Whether you’re facing mental illness, relationships, stress, or simply looking for growth.
Book your free consultation today and take your first step toward healing, clarity, and empowerment.
