Preparing for Your Psychotherapy Appointment
A Compassionate Guide to Getting the Most from Therapy
Taking the step to begin therapy can feel overwhelming, exciting, hopeful, or even scary. It’s natural to have many questions and maybe a little uncertainty about what the first session—or the journey ahead—will look like. You’re not alone in that.
Therapy is a deeply personal process, and preparing yourself thoughtfully can help you feel more grounded, empowered, and ready to make the most of your time with your therapist. This guide gently walks you through what to expect, what to consider before your appointment, and how to actively engage in your healing journey.
Before Your Appointment: Reflection and Preparation
Sometimes, it’s easy to forget what’s important to say or to feel overwhelmed by the swirl of emotions when you first sit down with your therapist. Writing a few notes beforehand can be a helpful way to organize your thoughts and calm your mind. Here are some questions to consider reflecting on or jotting down:
What brings me to therapy? What has been happening in my life that feels difficult or troubling? How long has this been going on?
What do I hope to accomplish? How would I like my life or feelings to be different by the end of therapy?
How have I been feeling emotionally and physically? Am I experiencing anxiety, sadness, frustration, or other emotions?
What have I tried already to feel better? What has helped or not helped in the past?
Who else have I talked to or seen about these issues? This might include doctors, other therapists, clergy, or support groups.
What questions do I have for my therapist? Think about what you want to know about how therapy works, session frequency, costs, and what you might do between sessions.
Is there someone I want to include in therapy? Would I like my family or a close friend to be part of some sessions?
If you are taking any medications, it’s a good idea to bring a list of these with dosage, frequency, and any side effects. Also, if you have any relevant medical or psychological records—like test results, hospital discharge papers, or school reports (if therapy is for a child)—bring those along. This helps your therapist understand your story better.
What Happens in the First Appointment?
Arriving a few minutes early for your first session can help you complete any necessary paperwork without feeling rushed. The first session is often about:
Getting to know you: Your therapist will ask questions to understand your background, current challenges, and what you hope to get from therapy. You don’t need to have everything figured out or share all your story at once.
Explaining confidentiality and logistics: You’ll learn about privacy, session length, frequency, fees, and cancellation policies—things that create a safe and clear framework for your work together.
Discussing a plan: Together, you and your therapist will explore what a therapy plan might look like and decide if this therapist is the right fit for you. Sometimes, referrals to other specialists might be recommended.
Remember, therapy is a relationship, and it’s important that you feel comfortable, heard, and respected. If something doesn’t feel right, you can always share that with your therapist or seek another provider who fits your needs better.
Considering Medication?
Sometimes, therapy is combined with medication to support your mental health or substance use concerns. If a medication evaluation is part of your care, being open and honest with your doctor or nurse practitioner is crucial. Make sure to discuss:
All current and past medications and their effects
Any allergies or side effects experienced
Family history of mental health treatments and medications
Financial concerns related to medication costs
Your healthcare provider will work with you closely, but remember, there is no one-size-fits-all medication; your honest feedback helps find what works best for you.
Take an Active Role in Your Healing Journey
Healing is a process that involves you as much as your therapist or doctor. To make the most of your care:
Keep your appointments regularly and arrive on time.
Ask questions whenever something isn’t clear.
Share openly about how you’re feeling, including any discomfort with therapy or medication.
Coordinate your care by letting your providers know about all treatments you are receiving.
The earlier and more consistently you engage in therapy, the better your chances of making meaningful progress.
Remember: This is Your Journey, At Your Pace
There’s no right or wrong way to begin therapy. You don’t need to have all the answers or a perfectly crafted story. Therapy is about meeting you where you are—with compassion, respect, and support—as you take steps toward healing and growth.
Your courage to reach out, reflect, and prepare is already a powerful step forward.
If you’re considering therapy or have an appointment coming up, we hope this guide offers reassurance and clarity. And remember, you deserve to be seen, heard, and supported in a way that feels safe and meaningful to you.
