By Melody Wright, LMFT
Picture this: You're sitting in the waiting room, nervously tapping your foot as you await your first therapy session. Thoughts race through your mind like a whirlwind—what will you say? Will you be judged? Can this stranger (I mean your therapist 😜) truly help you unravel what you've been carrying for so long?
If you've ever felt this mix of anticipation and apprehension, you're not alone. Stepping into therapy for the first time is brave and commendable, even so, it's also perfectly normal to feel uneasy about what lies ahead. But what exactly is therapy? Therapy is a space where you have the freedom to embrace every part of yourself. It is a safe space, a collaborative journey, where you can navigate and heal from emotional and psychological experiences to find greater peace, self-worth, and self-love.
When you find a therapist you’re comfortable with, they can support you as you navigate the things that are causing your system to get dysregulated by stress, overwhelm, and trauma. It might look like just talking with your therapist as they ask questions to bring more awareness to your situation or a body-based therapist may walk you through breathing exercises or mindfulness activities to help bring awareness to what your body might be communicating. There is no right way to do therapy. Your therapist is there to support you, guide you, and create a safe environment for you.
**If you would like to learn more about Mindfulness activities, check out our e-book, The Mind-Body Toolkit!
So what happens during your first therapy session? What should you expect? While every therapist is different, we’ll walk you through what you might experience.
Building Safety and Trust:
Insights from Our Therapists' First Sessions
At Life By Design Therapy, our primary goal is to create a sense of safety. Starting therapy often means working with a dysregulated nervous system, which can result from life events that have significantly impacted you. These disruptions can lead to anxiety, depression, boundary issues, and communication breakdowns, often stemming from trauma. When our minds and bodies encounter these disruptions, our nervous system can become dysregulated.
In your first session with a Life By Design therapist, you will be supported in creating a safe environment for yourself and your nervous system. In the initial part of the work, including your first session, our therapists will help you become aware of the signals your body might be sending, guiding you toward a more regulated state for your mind and body.
How to Get the Most Of Therapy
Entering therapy for the first time can be intimidating. You're opening yourself up to vulnerability and introspection, which can be both exhilarating and nerve-wracking. To help you make the most of your therapeutic journey, here are some dos and don'ts to keep in mind:
Ask Questions: Therapy is a collaborative process, and it's okay to seek clarification or express curiosity about the therapeutic approach being used, the goals of therapy, or any other aspect of the process that you're unsure about.
Have Realistic Expectations: Therapy isn't a quick fix, and progress often takes time. Be patient with yourself and the process. Celebrate small victories along the way, and trust that growth and change are happening, even if they're not immediately apparent. Remember healing is not a linear process.
Be Compassionate with Yourself: Therapy can stir up intense emotions, and it's important to be gentle with yourself. Treat yourself with the same kindness and understanding that you would offer to a friend going through a challenging time.
Commit to the Process: Consistency is key in therapy. Attend your sessions regularly and engage wholeheartedly in the process. Remember, real change often happens outside of the therapy room as you apply insights and strategies to your daily life.
Don’t Expect Instant Solutions Or Advice: Therapy is about finding answers within. It isn’t like coaching where they give you all the answers. Trust in the process and give yourself the time and space to grow.
Honor Your Journey: Each person's therapeutic journey is unique, and progress looks different for everyone. Do your best not to compare yourself to others or measure your success based on someone else's standards. Therapy is about focusing on what’s best for you.
Embrace Your Imperfections: Therapy isn't about achieving perfection or fixing all your problems. It's about embracing your imperfections, learning from your experiences, and moving towards greater self-awareness and acceptance.
What To Expect During Your First Session
Review of Paperwork: Just like with any healthcare provider, you will fill out new client paperwork either before your appointment or at the office before meeting with your therapist. After introductions are made, your therapist will review the consent forms, any initial questionnaires, or other important paperwork. While this part may seem a bit mundane, it's important to understand the expectations and also empower yourself with all the information you'll need about working with your therapist and the therapy process.
Discuss What's Bringing You In: Your therapist will ask questions to expand the discussion on why you've chosen to seek therapy. Whether it's struggling with anxiety, depression, relationship issues, or simply feeling lost and overwhelmed, this is your opportunity to express what's been weighing on you. They might even want to know about any symptoms you’re experiencing, such as physical symptoms, how often you're experiencing those symptoms, and the timing of your symptoms. Remember, there's no judgment here—your therapist is here to listen and support you.
Setting Goals: You’ll talk about what you hope to achieve in therapy. These goals might be short-term or long-term, specific or more general. Maybe you want to learn healthy coping mechanisms for stress, improve communication skills in your relationships, or gain a deeper understanding of yourself. Your therapist will help you clarify and refine these goals as you progress.
What to Expect for Yourself: Something you might not anticipate is that therapy might be emotionally draining, especially if you’re a person who tends to hold in emotions. We want you to know that this is normal. It's okay to feel vulnerable, and it's okay if the floodgates of emotion open unexpectedly.
Final Thoughts
Starting therapy is a courageous step towards understanding and healing yourself. While the journey may be emotionally, physically, and mentally draining at times, it is also filled with opportunities for profound growth and transformation. By embracing vulnerability, setting clear goals, and building a trusting relationship with your therapist, you pave the way for meaningful change.
As you move forward, hold onto the knowledge that seeking help is a sign of strength, not weakness. You are taking steps towards reclaiming control over your mental health and overall well-being. Celebrate your courage and commitment, knowing that you are not alone on this journey—your therapist is there to guide and support you every step of the way.
At Life By Design Therapy, we specialize in Holistic and Somatic Therapy because we believe in seeing people healed in their mind, body, and spirit. Your body possesses the capacity to signal distress, store trauma, and manifest symptoms such as anxiety, depression, and physical ailments. At Life By Design Therapy, we are dedicated to helping you understand your body's messages and supporting you as you learn to navigate and thrive.
If you’re in California and ready to start your therapy journey, schedule a phone consultation with our Coordinator to pair you with a therapist that best fits your needs. CLICK HERE to schedule.
Affirmations For Starting therapy
I am taking a courageous step towards healing and self-discovery.
I deserve to invest in my mental health and well-being.
It is okay to seek help and support; I am not alone in this journey.
Each therapy session brings me closer to understanding and accepting myself.
I am patient with myself as I grow and heal through this process
Additional Resources
**If you’re interested in learning more about the benefits of therapy and self-growth check out these books below:
“On Becoming a Person: A Therapist’s View of Psychotherapy” by Carl R. Rogers
"The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma" by Bessel van der Kolk
"Radical Acceptance: Embracing Your Life with the Heart of a Buddha" by Tara Brach
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